For quicker results, use a ball -- or two

If you have access to a small, weighted medicine ball, try squeezing it behind your knee when doing rear leg lifts. It can intensify the exercise to help you get quicker results in less time. For added comfort and support, lean against a stability ball or simply perform the move on your hands and knees.

1 Kneel in front of a large stability ball on a level, padded surface. Grip a medicine ball between your right hamstring and calf muscles. Keep your heel pulled toward your buttocks to prevent the ball from falling out. Rest your upper torso against the ball, with your hands supporting you on the floor.

2 Raise your right leg as high as possible without losing the ball behind your leg. Pause a moment, then lower your leg and repeat 12 to 15 times. Switch legs and perform on the other side. Progress to three sets of 15 reps on each side.

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-- Karen Voight