Five easy steps to tone your hips, thighs and bum in as little as 10 days

At one time or another, we’ve all winged about our below-the-waist physique. Why isn’t it smaller? More muscular? Or just plain skinny? The truth is that for most of us genetics are to blame – women tend to store excess fat on their hips and thighs, whereas men store it around their abdomen. So how would we ideally transform our lower bodies? ‘Most women who come to me for help with their lower body want to slim their thighs, but more importantly, they want firmer, shapelier legs,’ explains Josh Salzmann, iVillage’s fitness expert.

The key to nice legs is minimising fat and increasing muscle definition so you don’t get wiggles and jiggles when you walk, he says. Although rest, proper nutrition and regular exercise are crucial to losing fat all over the body, the best way to whip your legs into shape is through resistance training, cross-training, or combining various workouts. ‘One reason Madonna is so toned is because she’s done a combination of running, ashtanga yoga, Pilates and weight training over the years,’ says Salzmann. ‘This means she’s in tune with her body, knows how to isolate specific muscle groups and works them effectively during each of her different workouts.’

By combining yoga and Pilates with three days of conventional weight training a week, your legs will become more toned and slim. You can also substitute cardiovascular exercise for weight training, but the former will have a more profound effect on sculpting your legs. As with all forms of exercise, consult your GP if you haven’t done these workouts before.

Yoga and Pilates are offered in classes, and cardiovascular activities like walking, running or cycling are self-explanatory. But, in order to tone your legs, you’ll need a specific weight training programme.

When you do the following workout, focus on each specific muscle group you want to work, and perform each move (or lift each weight) in a slow and controlled manner. At the most strenuous part of each move (where your muscles are contracted), hold the position for a couple of seconds, then gently release back to starting position. As your routine gets tougher, go slower to intensify your workout. Finally, keep your abdominal muscles engaged at all times (pull your tummy button into your spine) to get more power out of your legs and reduce pressure on the lower back. Remember that sometimes less is more – doing fewer repetitions in a controlled manner at a high intensity will help you get as much, if not more, out of a workout.

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.

5. Glute crunches (works your glutes and tops of your hamstrings): Start on all fours on the floor, then lower your forearms and your palms so they’re touching the floor. Slowly extend your right leg straight out behind you (you can wear light ankle weights if you wish), then bend it so your right thigh is parallel to the floor and the sole of your right foot is facing the ceiling (your right leg should be in a right angle behind you). Lifting from the hamstring, slowly press your right foot up towards the ceiling, then gently lower to the starting position. Avoid arching or rounding your back while doing this move. If you’re in the gym, you can use the glute machine to work these muscles.

Once you’ve completed these moves, you’ll need to work out your upper body so all the muscles develop in proportion. Focus on your back, chest, shoulders, biceps and triceps in this order, so you work your larger muscles before your smaller ones. If you combine this programme with sensible eating, you could see results in as little as 10 days. Good luck.