This exercise works your glutes, thighs, ankles, calves and core. It is a great exercise as it improves balance, tones and strengthens.
Start by standing with feet wider than hip-width apart with your feet pointed outwards and come onto the balls of your feet. Slowly squat down in a sitting position still on the balls of your feet. Then slowly come up bringing your arms straight up so you are stretching your entire body. Hold this position and slowly go up and down. Abs must be held in tight to engage your core. You can do this exercise with dumbbells but only after you have mastered the pose. Do 2-3 sets 10-16 reps.