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You can do these moves at home or in a gym. Perform the moves without resting between repetitions. Work to the point of temporary fatigue – a good guide is between 15-25 repetitions. Do one set per leg and then swap over.

1. Outer thigh leg lifts (works the abductor muscles): Lie on your right side with your legs at a right angle to your torso and stacked on top of each other (you can add very light ankle weights – around two pounds – to your left leg if you wish). Place your left hand on the floor in front of your chest for extra support. Keep your hips squared and raise your left leg into the air until you feel the muscle contract. Hold at the top, then slowly lower back to starting position. If you’re in the gym, you can work these muscles on the abductor machine.

2. Inner thigh leg lifts (works the adductor muscles): Lie on your right side with your body in a straight line. You can rest your head on top of your right arm which should be flat on the floor. Keeping your right leg straight, slowly bend your left leg and place your left foot on the floor in front of your right leg. Holding onto your left ankle, gently raise your right leg a few inches off the ground. You can add a light ankle weight to your right leg if you wish. If you’re in the gym, you can work these muscles on the adductor machine.

3. Lunges (works the hamstrings and quads): Stand tall with your feet together (you can hold light dumbbells – around two pounds – in your hands if you wish). Step forward with your right foot, taking a slightly bigger step than normal. Bend your right knee and lower yourself towards the floor until your left knee almost touches the ground. Your left thigh should be in a straight line with your back. Push backwards off your right leg to return to the starting position. If you’re in the gym, do freestanding lunges or try the leg extension and leg curl machines to work these muscles.

4. Squats (works the hamstrings and quads): Stand with your feet parallel and your legs shoulder-width apart (or a bit wider if you have long legs). Cross your arms in front of your chest, or if you’re holding light dumb-bells, rest your hands on your hips. Inhale and slowly lower your bottom as if you were about to sit in a chair, making sure your knees don't jut out beyond your toes. Keep your head up and your back straight, and exhale as you stand up. Straighten your legs completely, but don't lock your knees. If you’re in the gym, do freestanding squats or try the leg press machine to work these muscles.

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Strengthening and toning: tone your legs