The Move: Bend your knees and lower your body until your thighs are parallel to the floor. As you stand back up to the starting position, raise your arms up overhead into a "V," palms facing forward.

Swing Lunge

Designed by: Kristin McGee, star trainer for Push customized exercise videos. (Push.tv)

The Payoff: This lunge is unbeatable for firming your hips and thighs fast, as well as toning core muscles and improving sense of balance.

The Setup: Hold a dumbbell in each hand with your arms at your sides and stand tall with your feet hip-width apart.

The Move: Do a "front lunge" by stepping your right foot a stride length forward and bending your knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Next, press off the right foot to stand back up, but instead of stepping back to the start, bend your right knee up to hip height, hold a moment, and then step your right foot behind you into a "back lunge." Complete all reps with your right leg then repeat with the left.

Runner's Lunge

Designed by: Tamilee Webb, author of Defy Gravity Workout, Fair Winds Press, 2005. (TamileeWebb.com)

The Payoff: You will feel your butt, hips and thighs working overtime when you do this unique move. The core muscles of the lower back and abdominals also get into the act.