GET FIT IN 15 MINUTES

what to do

FOR flexible hips, try a seated butterfly stretch, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).

Sit on the ground and place the bottoms of your feet together, with knees out. Gently allow your knees to drop open towards the floor. If this feels fine, push down on your knees until you feel more of a stretch. Hold for 1 minute.

Relax and then try again. Aim for 3 to 5 reps. This is best done after a workout. You may be more comfortable sitting with your back to the wall for support.

what to eat

TO KEEP your hips healthy and strong, nutritionist Shona Wilkinson (shonawilkinson.com) recommends the following foods. Anchovies contain omega-3 essential fatty acids, which can help with heart health and inflammation, while also enhancing joint mobility. Fresh ginger will help to stimulate the circulatory system, which can help with flexibility and reduce inflammation. Keep hydrated by drinking plenty of water, if you want flexible hips. Our muscles are largely composed of water, which is a key to elasticity. Sip water throughout the day.

what to wear

Sports bra, €45, zalando.ie; Top, €24.97, startfitness. co.uk; Water bottle, €14, accessorize. com; Trainers,

€95, office.co.

uk; Leggings, €77, matches fashion.com