Tighten and Tone with this Do-It-All Move

If you’re looking to tone and tighten in one quick move, fitness and nutrition coach Adam Rosante, author of The 30-Second Body, has the exercise for you.

Meet the pencil squat. It’s a compound movement, meaning it packs a punch by using multiple muscle groups at the same time. In this case, it’s your arms, core, and legs.

To start, stand with your feet together and arms directly overhead, hands wide enough apart to hold an imaginary medicine ball. Hop your feet out so they’re shoulder-width apart, and immediately drop down into a squat, touch the imaginary ball to the floor, and hop back up into your original position.

Check out Rosante’s demonstration in the video above, and find more butt-kicking moves here.

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