We all know Miley Cyrus isn't afraid to flash some flesh, but when you've got toned hips and rock hard thighs it has got to be tempting to show them off!
We tracked down Fitness First personal trainer, Paul Cheesman, to find out exactly how to get a body like Miley's in the gym and at home.
There is no secret pill or magic trick to getting this sort of bod, ladies. Simply eat less, eat clean, reduce your stress and add a few of these key exercises into your workout routine...
Lie on your side with your body in a straight line, your elbow under your shoulder and your feet stacked. Keeping tall and tight, raise your hips off the floor and hold the position. Do not let your hips drop and squeeze your glutes to keep your hips forward and your body in a straight line.
2. Close Grip Press Up
From the basic plank position, bring your hands closer together and keep your glutes and abdominals tight and aligned. Lower your whole body to the floor in a controlled movement – do not just let your hips / chest move toward the floor – think of moving as one whole unit. Return to the start position by pressing your body away from the floor.
3. Swiss Ball Wall Squats
Stand with your back to the wall and your feet hip width apart, toes pointing straight forwards. Place the ball between your lower back and the wall. Start to bend the knees and lower yourself down into a squat position, the ball will roll down the wall with you.
Keep your back parallel to the wall and stop once your thighs are parallel to the floor. Your knees should not move forwards past your toes, if they do, stand further from the wall. Push yourself back up to the starting position.
4. Split squats
Similar to a lunge position, split squats are in a staggered stance with one leg forward and one leg back but with no stepping or forward lunge movement. Stand in the split lunge position, keeping head up and back straight. Lower the rear knee towards the floor, not touching it to the floor but stopping just before. Hold for a second or two and then return to standing. This strengthens the almost always weak upper hamstrings also the large powerful quadriceps muscles.
5.Cable adductor and abductor pulls for the Inner / Outer Thighs
Aim for two sets of 10 - 12 reps with a suitable weight. With your foot in the weighted strap, aim to smoothly move your foot out and back to the side. Work one leg, then turn around to face the other way, in order to work the abductor muscles. Repeat on the other leg. Count the number of reps that you can do, in order to gauge the strength difference in each leg.
6. Kettlebell swings
These are number one for thighs and glutes, they will also burn fat and work your abs at the same time. Multitasking at its finest!
Stand straight with your legs shoulder width apart. Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily. Let your arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles.
Complete 5 to 10 sets of 20 reps of kettlebell swings with a minute pause between each set of repetitions.
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