We all dream about being the proud owner of legs that go on for days, gorgeous gams that the very sight of which will hail five cabs. Alas, there isn't much you can do to change the length of your legs (other than propping them up with stiletto heels). However, you do have more control over the shape and tone of your stems. So grab your dumbbells and stability ball and get a leg up on the competition.

For this workout, do three sets of 12 to 15 repetitions of two wall slide exercises, swapping between the two traditional ones and the variations on them (note that the wall slide 21s have a different number of reps), then do three sets of 12 to 15 reps of the bridge and hamstring curl.

Wall slides

This exercise works practically everything below your waist. Depending on the position of your feet, you can shift the emphasis to your glutes, quadriceps and hamstrings or to your inner and outer thighs (adductors and abductors, respectively).

Basic wall slide: With your back facing a wall, place the stability ball on the wall at the same height as the belt loops on your pants, or just above your butt. Your spine, including your lower vertebrae, should be pressed up against the ball, but don't lean back on it. Walk your feet out in front of you about a foot so that your toes are visible. With your feet hip-width apart and your back straight, slowly sit down as if sitting in a chair, bringing your thighs parallel to the floor but no lower. Make sure your knees do not shoot out beyond your toes. (If they do, walk your feet out a little farther in front of you.) Pause at the bottom of the movement and then slowly straighten your legs. To make this exercise more challenging, hold 10-, 12- or 15-pound dumbbells by your sides as you perform the wall slides.