Rachael's Shape-Up Challenge for April:

Each month Rachael will be setting a shape up challenge designed to help you lose weight, tone up and feel great. So come on - join in and let us know via the forum how you're getting on! After all, what have you got to lose other than those few excess pounds!

April's Challenge: Slim down and tone up your buttocks and thighs...

This month we are focusing on toning up the muscles of your inner and outer thighs and buttocks. Here are two great moves that will do just that. They can be done practically anywhere, anytime and all you need to do is three sets of each exercise every other day ( 1 set is 20 repetitions). So squeeze in a set when you are running the kid's bath, do another whilst you're waiting for the kettle to boil, do a third whilst you are brushing your teeth and before you know it you'll have a derriere to die for!

The Squat
This exercise is great for targeting the front of your thighs (your quadriceps) and eliminating ‛rear view wobble' by working the muscles in your bottom (your gluteals) too.

Stand with your feet hip width apart and knees slightly bent. Keep your back straight and place your hands on your hips. Bend your knees to 90 degrees and allow your body to lean forward slightly until it is at right angles to your thighs. Keep your heels on the floor. Lower down until your bottom is about level with your knees. Hold for a second then slowly push back up to a standing position. Repeat 20 times.

The Lunge
This is quite a demanding exercise but if you want to firm up the muscles of your inner thighs, front of thighs and bottom it really is worth the effort.

Place one foot forward about one stride length apart from the back leg. Keep your hips facing straight ahead and your hands on your hips. Keep your body upright and your abdominals firm. Bend your knees to bring your front knee directly over your front foot. Put your weight on to the heel of your foot to work the muscles in your bottom most effectively. Hold for a second then slowly push back up. (Do 20 repetitions, then return to the starting position, step forward with the other leg and repeat)

For top tips to stay trim - click here