Focusing on stimulating the hips and shoulders will automatically provide a deep well of support and stability.  I recommend using between 1lb-3lb weights.  One of the great thing about weights is that as long as you can A.) Grasp it B.) Lift it  -then it is a great weight to use.  You can utilize bottles of water, canned goods, rocks, branches or anything that you find laying around your environment.  

Welcome to Nucleus Strength; a Podcast devoted to Movement, Health, and Well Being. Host Eric Clothier guides you step-by-step through specific movements and exercises to help you Gain Focus, Move Better, and Feel Stronger. Utilizing his background in Dance, Pilates, Yoga, Gyrotonic®, Gyrokinesis®, Personal Training, Yamuna Body Rolling, as well over a decade of Full Time  hands on training experience Eric frees you to enjoy a joyful, natural, and effortless means of exercise.

Please utilize both the pause button and the speed options during play back for ease and enjoyability.  Remember your exercise regimen is your own province.  You can choose to control how you respond to the variables presented.  Use that confidence to your advantage.  -Enjoy!