Long lean thighs are they up on your must have list along with Jimmy Choos and the latest couture collection by Chanel?

Unless you are a walking Paris Hilton, then here are some tips to achieve your very own stunning gazelle-like limbs- and there is no torture involved.

Your quadriceps, gluteals and hamstrings the biggest muscle groups in the body are hosted in your thighs and bottom. Unfortunately these areas are the main hosts for fat storage (nutrient storage designed for use in pregnancy) - it is easy to see why we gain weight so quickly in these areas.

Hard training will change the shape of your legs - the previously mentioned big muscles are actually the key to those desired pins. Our legs are powerhouses; our legs have the biggest calorie-burning potential in the entire body.

Spot reduction does not happen though and sadly legs are one of the last places that fat is lost from in Women. Previous studies carried out demonstrated how a group of Women who attended aerobic and training resistance programmes for six months, five days a week lost an average of 5.7lbs of fat. Was any of this 5.7lbs lost from their thighs? No!

Ballet dancers

A combination of muscle-defining strength and power training with aerobic exercise will sculpt you fabulous legs. Do not fall into the stereotype that strength training will build up bulk and leave you looking like a body builder - picture the lean robust legs of a ballet dancer.

Concentrate on moves which utilise the full range of motion of your legs - which will make them appear leaner. This would involve working your core, legs and bottom at the same time. It is very important not to neglect your stretching sessions. Stretching a little everyday will help your maintenance and development.

If you are office based then your hip-flexors and hamstrings tend to get tight, thanks to your predominantly stationary position. Stretching after you exercise will prevent short muscles.

Strength training exercises which involve the entire leg such as squats will prevent bulk build up. Short-range-of-motion exercises (small muscle movements only involved) will target only a small muscle area of the muscle. The undesirable bulky look is produced by tears and rebuild in this area.

This includes thigh-squeezers on the adductor machines.

This machine actually isolates your adductor muscles - based inside your leg from pubic bone to knee. Only targeting these smaller muscles leaves the power and potential of the gluteals and bigger quadriceps are untapped.

Target the primary leg muscles as well as your butt and core with lots of repetitive lunges and squats with a low to medium weight such as your own body weight.

Basic leg conditioning can be achieved by squats, walking up a steep incline or step-ups. Most importantly vary the way you perform basic exercises to avoid fitness plateau. You can differentiate by adding resistance, slowing the move down or changing direction. Go for any training that will target your lower body and core such as cycling, skiing, martial arts....

Aqua-aerobics is excellent if you are carrying extra weight thanks to the resistance and buoyancy provided by the water. Swimming moderately for 30mins will burn around 200 calories whilst the water provides resistance.

Test yourself - Next time you are squeezing a tonne between your thighs or spinning with no resistance. Am I training or just day-dreaming?

LEG TRAINING TIPS AT A GLANCE

1. Stretch everyday to keep muscles long, lean and to prevent injury. Stretch for at least 10 minutes after your workout.

2. Think big - focus on exercises, which work your legs through their full range of motion.

3. Avoid plateau by varying your training. Target your lower body and core with reps.

4. Squats and lunges are the basics...master them!

5. You control YOU’RE training - perhaps seek advice/inspiration from a trainer.

6. Er avoid the thigh squeezer adductor machine!!