5 Best Exercises for Killer Legs

Works: Thighs and core

Need: A 6-pound medicine ball

Directions:

1. Stand straight and hold the medicine ball against your right outer thigh with one hand.

2. In a controlled movement, swing your right leg off the ground outward to the side of your body. Maintaining control throughout and keeping your abs tight, bring your leg back down, but don't rest on the ground. This move is similar to the following exercise, Leg Balancer, but works your core at the same time.

3. Do 10 raises on your right leg.

4. Switch the medicine ball to your left thigh, and repeat the exercise.

5. Do 2 series of 10 movements on each leg.

Works: Inner and outer thighs

Need: A bench, flat chair, or countertop

Directions:

1. Stand straight and place your hands on the top of a bench, back of a chair, or countertop edge.

2. Raise your right leg to the right side of your body, keeping your foot "flexed." When you lower your leg, don't rest it on the ground but continue the movement, raising your leg up again on the other side.

3. Always remain in control of the movement; don't simply swing your leg up and down.

4. Repeat 25 times on each side.

For an added challenge and to increase the results:

a. Add a 10-pound weight on the balancing leg.

b. Let go of the bench or chair that you were using to keep your balance.

Works: Legs and core

Need: A Swiss ball

Directions:

1. Get into a plank position, placing your legs on the Swiss ball and your arms on the ground. Your arms should be flexed and perfectly straight, and your abs tight so that your back is not arched.

2. Once you are stable, raise your right leg in the air, about 20 inches high. Bring your leg back down in a controlled movement, but don't rest on the ball; immediately raise your right leg again.

3. Do 10-15 raises with your right leg, and then do the same for the left.

Works: Upper thighs and glutes

Need: A Swiss ball and a wall

Directions:

1. Stand straight, place the Swiss ball against the wall, and lean your back on it.

2. Stretch out your arms in front of you, and choose a point straight ahead to focus on.

3. Stretch your right leg out in front of you, and raise it to a horizontal position, parallel to the floor if possible; if not, simply raise your leg as much as you can.

4. Your left leg should be slightly bent at the knee, your heel planted and your toes raised off the floor. By raising your toes you will achieve better results on your thighs, the back of your leg, and glutes. You will now descend slowly to a sitting position — basically doing a squat on your left leg and using the Swiss ball as your support.

5. Slowly return to standing position.

6. Do 3 series of 10 movements each on each leg.