GET 15 FIT IN MINUTES

what to do

TO TONE your calves, try wide plié heel lifts, says celebrity personal trainer Nadya Fairweather ( u-shape.co.uk).

Hold the back of a solid chair, standing feet wide apart with toes pointing out. Sit down into your plié position. Shoulders over hips, bottom in. Once in the hold, lift and lower your heels. Pulse for 20 at a quick pace, then do five slow and controlled. Rest. Repeat alternating heel lifts, left then right, doing 20 on each side. Rest. On your last set, lift and lower as many as you can for 30 seconds. Rest. Repeat the combo from the beginning.

what to eat

TO BUILD strong, defined calf muscles, nutritionist Shona Wilkinson ( shonawilkinson.com) recommends the following foods. Anyone for a bison burger? Bison gives us a really high dose of protein, which is vital for firm calves — yet it contains half the fat of beef. Give it a go! Eat an omelette. Eggs are a great source of protein for strong muscles. But don’t opt for an egg white omelette, make sure you get the yolk as well, for even more nutritional intake. Grilled chicken is a great choice for a hit of protein without the fat of red meat. Grill a batch and keep them in the fridge for a handy snack.