The thighs and hips are the largest and most powerful muscles in the body. Muscular, athletic legs are not only pleasing to look at but are also a necessity. These muscles literally carry us through life and will keep us years younger and stronger than our contemporaries when we develop them and keep them strong and fit.

Here’s a great leg exercise I developed for my wife, who wanted a sure-fire way to firm up both her inner and outer thighs. She swears by it, and, in fact, I think it’s a fantastic exercise for everyone. You can do it while sitting on the couch, and all you need is a cheap beach ball or volleyball. Give this workout a try while watching television, and you’ll be amazed at how intense it truly can be.

Start by placing the ball between your legs just above your knees. Squeeze the ball with your legs and hold it for 3 seconds. Then relax, and repeat these 3-second Isometric Pulses for a total of 12 repetitions.

Next, move the ball down so that it is directly between your knees. Again, squeeze and hold it for 3 seconds. Then relax, followed by 11 more reps for a total of 12 consecutive Isometric Pulses.

Next, move the ball down so that it rests between your upper calves and knees, performing the same 12 Isometric Pulse reps in this position.

Finally, hold the ball between your ankles and calves and once again do 3-second Isometric Pulses for 12 consecutive repetitions.

While you’re at it, here’s a fantastic hips and buttocks exercise that you can also do while watching television. While holding the back of a chair for balance, stand on your toes and lean slightly forward. Begin to inhale deeply for 3 to 5 seconds as you powerfully contract the muscles of your hips and buttocks. Upon reaching peak contraction, begin a slow controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the contraction as intensely as possible. Upon completion, power breathe for 7 to 10 breaths, then repeat the exercise once.