GET FIT IN 15 MINUTES

What to do

WORRIED about hitting the beach in swimwear this summer? Try this bottom-lifting exercise says personal trainer Nadya Fairweather, founder of u-shape.co.uk. You can do this anywhere you have the support of a high-back chair or stable tabletop. Facing sideways, hold on to the back of the chair with one hand, raising the opposite leg as high as possible. Complete 16 lifts on each side, leaning your body towards the chair if you need extra support or have trouble balancing. As you get more confident, when your leg is raised, try moving it in small circles to tone the gluteal muscles in the bottom even more.

What to eat

THE first dietary step you can take to achieve a more pert bottom is to avoid refined carbs and sugar. This will decrease fluid retention and allow your body to burn more fat, advises nutritionist Sarah Flower of CardioMato heart health supplements.

A meal high in protein and omega-3 fats will help you build stronger gluteal muscles. Try oily fish, such as salmon or trout, cooked in coconut oil and served with a generous portion of your favourite veg.

Make sure to avoid caffeine, as this can make cellulite worse.

What to wear

Bra, £12.99, newlook.com; Socks, £6, sweatybetty.com; Leggings, £14, sports direct.com BKR water bottle, £25, selfridges.com; Trainers, £100, nike.com