what are eccentric exercises?
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Check out this site... there are eccentric exercises for hamstrings, achilles tendon, quadriceps... you could also google search it for any specific  ones you want\n\nhttp://www.injuryupdate.com.au/injuries/knee/quads_eccentric_exercises.php
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The best exercises for this are squats and lunges.
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winsor polates is good exercise.\n\nhttp://www.winsorpilates.com/
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strengthen your leg and arm muscles.
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Any exercise that exercises multiple body parts.  Rowing does parts of upper, abs and lower plus is a good cardiovascular exercise.
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Do your exercises with less weight and more repetitions.
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Tighten up those neck muscles with exercise.
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Check out the link on the web page below ... lots of thigh exercises.  Squats are definitely the king of all leg exercises.
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crunches or specially designed exercised equipment
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Exercise, exersice, exercise
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well shoulder sits,shoulder stands,L starnds thigh based liberties,heel stretches, and scropians or scales.\nBe creative and look at cheere websites like mspineapples.com
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check out Active Isolated Stretching.  Works wonders!
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EXERCISES ESPECIALLY SWIMMING JOGGING AND CYCLING !
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Try pushups and pullups
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you can do a variety of exercises with little-to-no equipment. bodyweight exercises such as push-ups are great. If you invest a little bit of $$$ you can get a used barbell and some free weights & make a complete routine from scratch. Use a heavy object (depending on your strength level now, something possibly as light as a dictionary) for lying pullovers; use heavy handheld objects (i.e. a soup can) for overhead tricep extensions. Do farmers walks with buckets full of water or sand; do lunges the same way. Hook your ankles under the edge of your sofa and do reverse hamstring curls. If you can go to a park you can really get a good free workout: chins and dips on the monkey bars, step-ups on a park bench, etc.
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1) Squats (different variations) about 125 - 150% of your body weight\n2) Plyometrics.
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Stand in a low squatting position against a wall. Take a object like Pillow, beach ball etc Put it in between you thighs and use pulse like squeezes. The lower you stand against the Wall in a sitting position the better. It Willl wil work inner and outer thigh!\n\nor try:::::::: \n\nStand with your feet wider than shoulder width apart, with your toes pointed on an angle outwards. Hold a dumbell and let it hang in front of you. Keep your torso upright while moving downward as if you were lowering yourself into a chair until your thighs are nearly parallel with the floor. \n\nIf you don't have time to make it to the gym, this is a great exercise that can easily be done at home with an object like a jug of water.