This exercise plays an important role in keeping your hip and knees strong.

Steps:

1) Lying on one side, with the bottom leg slightly folded, raise and lower the upper leg.

2) Without putting the upper leg on floor, repeat the raises for 15 times at least.

3) Keep your core tighten and hips active

Note: Remember to wear the Gym Weights around your ankles. The upper leg is expected to be about 90degrees to your abs.