When you hear the term challenging move, you might think itís hard to do. But any move can become a challenge with the right components.

Our exercise for today is a split stance knee-up. This move will focus on balance, core, and lower body. You will need a set of light to medium hand weights and a flat surface.

To begin this move, grasp your hand weights in each hand and stand tall. Proceed to split your stance by stepping one foot behind you and the other slightly in front, similar to a lunging position, holding your chest tall and engaging your core. Keep a focal point for balance, proceed to pull your back leg forward and up, bending in the knee, and creating a tuck movement with that leg. Keep your core strong and tight for balance. As soon as you elevate your knee to a comfortable level, return the leg to the starting point behind you.

Continue this knee-up movement for at least 10 times on the same leg. After a small break, switch to the other leg. Give yourself at least three sets on each side.

This exercise focuses on your core and enhances your balance, but you will also be working your quadriceps and glutes.

If you are new to fitness or your balance is compromised, you can perform this movement without weights and use a broomstick or chair for balance.

For added intensity, use heavier weights and double up on repetitions.

This split stance knee-up exercise is great by itself, but works well with any lower body routine.

Give yourself a few sets of these, then let me know what you think is a challenge!

ó Marlo Alleva, an instructor at Goldís Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.