Hot Legs: No Equipment Required

Some women are born with fantastic legs that seem to go on for miles. For the rest of us, sculpting our lower body can take a bit of effort. But get ready to make heads turn the next time you walk down the street with this no-equipment-necessary workout. It tones everything from the waist down, and if you don't rest between sets, you'll also burn some serious calories.

Runner's Lunges
Take one big step forward with your right foot. The distance between your feet should be about the length of your legs. Raise your left heel, coming up on the toe. Start swinging your arms as if you're running. Now, while swinging your arms, bend both knees to 90 degrees, and straighten back up. Repeat 20 times.

Next, from the same starting position, continue to swing your arms, and take your left knee and bring it up toward your chest. Return your left foot to the starting position (toe touching the floor, knee bent at 90 degrees). Repeat 20 times.

Starting in your original position (split stance, left heel up), bend both knees to 90 degrees and hold for a slow count of 20.

Repeat the entire cycle on the other leg.

Curtsies
Stand straight with your arms out at shoulder height. Place your right toes resting on the floor behind and slightly to the left of your left calf. Make sure your hips are facing forward. Bend both knees in a curtsy and then straighten both legs. Repeat 20 times.

Position yourself as described above, with your right toes behind and to the left of your left calf. Bend both knees in a curtsy, but as you rise up, bring your right knee up and to the side, about hip-height. Sink back into the curtsy, returning the leg to the starting position. Repeat 20 times.

Starting in the original beginning position, curtsy and hold for a slow count of 20.

Repeat the entire cycle on the other leg.

Wall Slides
Stand with your back and butt against the wall. Your feet should be slightly out in front of you, spaced hip-width apart. Place your hands on your hips, and slowly sit down, sliding your back along the wall, until your thighs are parallel with the floor. Squeeze your glutes together as you come halfway up. Slowly sink back down to parallel. Repeat 15 times and then return to standing. Rest and repeat the wall slides one or two more times, depending on your current fitness level. Safety note: Do not bring your thighs below parallel (your knees should never be higher than your thighs), and make sure your knees don't shoot beyond your toes. If they do, walk your feet out a little bit further from the wall.

Plié Squats
Take a wide stance, and angle your toes out to 45 degrees. (Your knees should track over your feet.) Place your hands on your hips. Keeping your back straight, bend both knees, and sink down until your thighs are parallel with the floor. When you're all the way down, raise your heels off the floor, and keeping them raised, stand up. Place your heels back on the floor. Do two to three sets of 20 repetitions each.

Lateral Step-Ups with Abduction
Find a step stool or step that is 12 to 18 inches high. (It should be low enough that when you place your foot on the step, your knee is not higher than your thigh.) Face sideways to the step with your right side closest to it. Place your right foot on top. Push through your right leg, stand and simultaneously lift your left leg out to the side. Pause at the top of the extension before lowering the leg back down to the floor. Repeat 15 times on each leg for two to three sets.

Step-Downs
Start by standing with both feet on top of the step. Let your right foot dangle off the step behind you. By slowly bending your left knee, let your right big toe lower toward, but not onto, the floor. (Think of dipping your toe into a lake to test the water temperature.) Straighten the knee, and bring your right foot up until it's again level with the step. Repeat 15 times on each leg for two to three sets. You should feel this exercise in the glute of the supporting leg.