This exercise: Makes your hips stronger, builds the muscles in your lower back, and strengthens your thighs. 

Steps: 

1. Stand behind a chair and hold it for balance. 
2. Keep your back straight and tighten your stomach muscles. 
3. Stretch your right leg straight back and your toes pointed toward the floor. 
4. Hold leg at the top for a moment, then slowly bring it back down. 
5. Do the same with your left leg. 
6. Do 3 rounds of 10 counts per leg.