GET 15 FIT IN MINUTES

what to do

TO SCULPT your glutes and tone up your behind, try ‘lying clams’, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).

Lie down on a mat, on your lefthand side, knees bent at 90 degrees. Support your head on your arm and extend your left arm out. Make sure the spine is straight by lifting the core slightly and keeping the weight on the hips and bent knees.

Lift and lower the top leg eight times, keeping it bent. On the last rep hold the legs open and pulse for 15 to 20 reps. Keep the movement controlled and remember to breathe. Now roll over and repeat on the other side. Try and do three sets on each side.

what to eat

TO BUILD muscle in your glutes and lower body, try eating the following foods, says nutritionist Shona Wilkinson (shonawilkinson.com). Quinoa is a great source of protein, which helps to promote muscle growth. It is also gluten free. Brown rice has a slight nutty flavour and is a delicious source of carbs. This makes it a great postworkout snack, which will fuel you and make you more effective for your next fitness session. Just add some spices to lentils and they can be delicious as well as healthy. One cup will give you between 17g and 19g of protein and 40g of high-quality carbs. They are also incredibly cheap and versatile.

what to wear

Sports bra, €9, sportsdirect.com Asics top, €22.78, elverys.ie Water bottle, €35, alyaka.com Trainers, €159.95, adidas.ie Leggings, €54, sweatshop. com