•Seated Knee Raises -- sit on a bench, raise knees upward, then lower, keeping the legs bent throughout. Don't lean back. 10-20x.
•Seated Marches - sit on a bench, raise alternating knees upward and lower, tapping your feet to the ground. Don't lean back. 10-20x
•Seated Knee Tucks -- sit on a bench, raise knees in toward chest, then extend out straight. 10-20x.
•Seated Leg Lifts - sit on a bench, straighten your legs, then raise them up into the air and lower them. Repeat. 10-20x.
•Captain's Chair - sit on a bench, place your hands on the bench at your sides, and push downward, lifting your butt up off the bench. Slowly raise one foot off the ground then the other. Hold this position (or the furthest you could get) for 30 -- 60 seconds or max time.
•Captain's Chair Play -- get into the above Captain's Chair position and try to do 10-20 reps of these variations: knee lifts, side twists, pendulum sways, rock back and forth, alternating hip raises.