GET 15 FIT IN MINUTES
what to do
IT CAN be hard to tone your outer thighs — a common place for women to store fat. But lying leg lifts can help, says celebrity personal trainer, Nadya Fairweather ( u-shape.co.uk).
Lie on your left side, with your head down on your extended left arm.
Bend the bottom leg, keep the upper leg long and straight.
Now lift and lower your upper leg slowly, with control, 15-20 times. Repeat on the right. Then pulse for 20 and slow for five, on both sides.
Make sure to keep a nice straight line from your big toe, to knee, to hip, to shoulders. If you find your bottom sticking out, take a small rest, reset your position and try again.
Combine with a varied exercise regime for best results.
what to eat
TO HAVE firm-looking outer thighs, we need strong muscles. Our diet can help with this, says nutritionist Shona Wilkinson ( shonawilkinson.com). Greek yoghurt is packed with protein, which is essential for building muscle. It’s an ideal snack to have either before or after a workout. Nut butters are also a great source of protein, but just make sure to avoid any with added sugar, as this can be detrimental to muscle growth. There is a huge selection of nut butters out there, so you needn’t stick to just peanut butter. Pinto beans are less familiar to many, but these are also rich in protein. Either add them cold to salads, or have them hot in casseroles.
what to wear
Bra, £30, net-aporter. Top, £10, start fitness.co.uk Water bottle, £25, debenhams.com Trainers, £95, sports direct.com Leggings, £109.95, adidas.co.uk