GET FIT IN 15 MINUTES

what to do

THIS week it’s all about the bum, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).

The best-shaped bums are the ones that have muscle; however, we tend to lose this as we age, so the shape flattens — sedentary jobs don’t help this either.

Lie on your back keeping your right leg bent and right foot on the floor.

Extend your left leg out and keep it there. Lift your bottom off the floor until your hips are high and gently drop back down.

Try for ten to 15 reps, then switch to the left leg.

If it’s too hard, start with both feet firmly on the floor, feet hipwidth apart. Aim for

three sets.

what to eat

TO PERK up your behind, Shona Wilkinson (shonawilkinson.com) recommends these musclebuilding foods. Good fats are essential for putting on muscle, so try having some coconut oil every day: either cook with it or spread on toast — it also tastes delicious taken directly from the teaspoon. Steak is also great for muscle: some people are worried about eating red meat, but don’t be. Make sure you have some fibre with it, such as broccoli. Eggs are another source of protein, which is crucial for building muscle. Try having them for breakfast to give you a great start to the day.

what to wear

Sports bra, £40, sweatybetty.com; Top, £17.99, sportsshoes.com; Headband, £2.99, suddora.co.uk; Trainers, £70, net-aporter.com; Leggings, £80, matches fashion.com