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" For big results, focus on one essential exercise: ball squats. &amp;quot;Hands down, they are the best,&amp;quot; says Kristin Reisinger, M.S., R.D., a New York City\u2013based personal trainer and sports nutritionist. &amp;quot;This one move hits your glutes, quads, and hamstrings.&amp;quot; \u2022 WHAT YOU NEED A wall; an inflatable exercise ball (around $20 at sporting-goods stores); and your own body weight. \u2022 HOW TO BEGIN Stand facing away from the wall and place the ball between it and your buttocks. Leaning back against the ball to hold it in place, position your feet slightly in front of you, about shoulder-width apart.  \u2022 THE MOVE Bend your knees to lower yourself into a squat position. (The ball should roll up your back as you do this.) Hold for one count, then return to the starting position. \u2022 HOW MANY TO DO &amp;quot;You can start slow, but aim for two sets of 15 to 20 repetitions, two to three times a week,&amp;quot; says Reisinger. If you get good and want to challenge yourself, hold dumbbells (5 to 8 pounds) as you squat. "^^<http://www.w3.org/2001/XMLSchema#string>
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