Leg Reach Backs
Standing to the back of your chair, lightly place your hands on your chair to help keep your balance. Slightly lean forward from your hips and shift weight onto your right leg. See if you can squeeze your butt muscle on your left side and gradually start to draw your left thigh backwards and then towards the ceiling. Also, try to keep your left leg straight and you can even point your foot (think about looking like and elegant ballet dancer. Only lift your thigh as high as it can go before your back starts bending, or you start twisting. You will feel the resistance. No need to go further than that. Just pause at the end of the lifting motion then slowly return back to the floor. Try doing 8 to 12 of these as slow as you can and then repeat on the other side.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.