Ben Goldstein/Studio D
Clock Lunge: Stand with your feet shoulder width apart with your hands on your hips (or holding light weights). Looking straight ahead, lunge straight out in front of you (the 12 o'clock position) with your right foot so your thigh comes parallel to the ground but your knee does not extend past your toes. Your left knee should nearly touch the ground. Next, lunge to 2 o'clock, then backward to 4 o'clock and 6 o'clock. Continue the lunge pattern, starting with your left leg to 6 o'clock, then around to 8, 10, and finish with 12 o'clock.
Locust (from yoga): Lie on your stomach on the floor. Raise your straight legs behind you as high as you can without putting excessive strain on your back. You can do both legs or one leg at a time. Lift your arms and leave them behind you. Hold the position and repeat.
Squeeze Squats: Hold a medicine ball (or beach ball or basketball) between your lower thighs. With your hands on your hips or out in front of you, squat down, keeping the ball in place and not allowing your thighs to go farther down than parallel to the floor. Come back up. This works your legs and butt and is great for developing balance.