GET 15 FIT IN MINUTES

WHAT TO DO

IF YOU find it increasingly difficult to sit up straight, strengthen your core with a partial curl, says personal trainer Nadya Fairweather ( u-shape. co.uk). This exercise is particularly good for working the upper abs.

Start by lying down on a mat. Bend your knees and hold your hands by your sides or under your head.

Breathe out as you lift your head and shoulders off the floor while pressing your back into the ground. Look upwards and keep your spine relaxed. Make sure you don’t yank your head suddenly forwards.

As you lower your back, inhale. Repeat ten to 15 times, then do two more sets.

WHAT TO EAT

DON’T forget that the right foods can also help build your core muscles, says Shona Wilkinson ( shonawilkinson.com). Try to eat an egg a day, as they are rich in essential amino acids, which help your body manufacture muscle fibres. Hummus is also high in protein, which is needed for the growth and repair of muscles, and it’s a great source of fibre, which is important in maintaining a healthy digestive system. If you need an excuse to indulge at Christmas, turkey is a low-fat meat that is high in protein and contains tryptophan, the amino acid that helps you sleep better — night is the most effective time for our bodies to repair and rebuild muscles.