Almost all women hate their thighs and bum – it`s not surprising really when we`re surrounded of pictures of svelte and perky actresses and models who can afford to pay thousands for a personal trainer.

Well, if you`re unhappy with your thighs there are exercises that you can do to get slim, toned thighs – lots of them – but they need to be done regularly.

If you`re not a fan of the gym, well neither am I, the following is a routine that I devised to fit around my life.  You'll notice that I often exercise while doing something else, that works for me, but you may prefer to do one thing at once.

First thing, be sure that you`re not carrying around any extra fat, otherwise it will simply cover your newly toned bottom half. 

In the morning, while I`m brushing my teeth, I do 50 squats. Stomach in (always), feet around shoulder width apart and slowly bend knees to a squat position.  Don't forget to do some gentle stretching whenever you`ve performed some exercises.  Most people don't, but I prefer to maintain my flexibility for as long as possible.

Whenever I find I have a spare few minutes (waiting for the PC to sort itself out, talking on the telephone etc) I will perform a few leg raises to the side.  Stick one leg out to the side, turn so that the knee and toes are facing the floor, squeeze your buttocks and slowly lift without arching your back.  Do as many as you have time for, repeating the same number of times on each side – you don't want uneven thighs!

Walking up hill, or up stairs us a great thigh toner.  Even a dozen or so repetitions up and down the first step will be of great benefit.  Cycling is another good one, either on a stationary bike or a "proper" one, both will suck those thighs in.

If you find you have a few minutes to relax, lie on your side, point the upper toe towards the floor and lift as high as is comfortable without arching your back.  As you get stronger you can add leg weights – or even use your hands – as resistance.  Don't worry about building up muscle, you would need to lift heavier weights than ankle ones to develop bulk.

The thigh muscle is a large one and by repeating exercises regularly, you will notice that the area will eventually firm and tone.  By incorporating them into your day, they become a habit that you will perform automatically without consciously thinking about it.