Kneeling Rear Leg Lifts

Kneel on a mat with arms extended, palms flat on mat, and place a 3- to 5-pound weighted ball or dumbbell behind one knee to add intensity (you can do this move without the equipment). Keep knee bent to hold ball in place, and lift weighted leg up and to the rear until even with back. Lift about an inch higher, then another inch higher, then lower back to start. Perform 10 to 12 repetitions, then switch legs for one set. Keep weighted knee lifted off the ground throughout entire move; do not rest it on ground between reps.

Challenge: Turn lifting leg out at a 45-degree angle as you lift to work inner and outer thighs.