If your legs aren't sore a day or two after this workout, you're doing something wrong. Use a box, stair step or sturdy chair if a park bench is not convenient. This workout targets your glutes, ...

(a) Lie face up on a bench (or across a few chairs if you're at home) with your back and bum supported, legs extended off the end and hands gripping the bench behind your head. (b) Lift your legs up ...

Sit on the bench with your legs extended in front of you and lean back slightly at a 45 degree angle. from the bench. Flex at the knees and tense your abs to bring your legs up towards your chest.

Lie back on the bench with your legs off the end and grip the bench for stability. Your legs should be fully extended in front of you. Bend at the knees and pull your legs towards your chest as you ...