Lie on your back with your knees bent and your feet flat on the floor. Place a stability ball between your knees. Touch your lower back to the floor. Relax your arms on the floor next to your sides with your palms down.
Squeeze the ball with your inner thighs. Raise your legs up toward your chest and continue to squeeze the ball. Stop lifting your legs when the ball is above your hips. Keep your lower back touching the floor.
Lower your legs back to the floor. Relax the pressure on the ball but continue to hold it between your legs. Do eight reps and add ankle weights or use a medicine ball if performing eight reps does not tire your legs, recommends Thomas Boettcher in “Core Training for Greater Strength and Better Health.”
Perform the hop-over exercise to work the outer thighs, quads and hamstrings. Stand next to an aerobic step with your right shoulder closest to the bench.
Place your right foot on the center of an aerobic step and keep your left foot on the floor. Put your hands on your hips and look forward. This is your starting position.
Hop into the air and land with your left foot in the center of the bench and your right foot on the floor. Hop back into the air and land your right foot on the bench and your left foot on the floor in the same place you started. Continue hopping for 30 seconds, recommends Detz in “Shape.”
Cable Rear Lunge
Stand with your feet hip-width apart in front of a cable machine. Select 20 lbs. of weight on the machine. Extend your arms straight in front of you at chest height and grab the handles of the middle pulley. Step back if you need to so that the cable is taut with your arms straight.
Step back with your right foot and bend your left knee to 90 degrees. Place your right toes on the floor with your heel raised and your leg almost straight. Bend your right knee to lunge toward the floor.
Bring your right foot forward again with control so that the cable does not pull you, but do not touch the floor. Straighten your left leg. Keep your right foot an inch from the floor next to your left leg and then lunge back again. Finish the set and then do the other side. Do 10 to 12 reps per leg, recommends Detz. You should feel this exercise throughout your legs.
source: Livestrong by Sarka-Jonae Miller