GET 15 FIT IN MINUTES
what to do
TO STRENGTHEN and firm the hamstrings in the back of your thighs, try a onelegged dead lift, says celebrity personal trainer Nadya Fairweather ( u-shape.co.uk).
Stand on one leg, keeping the standing leg straight but not locked. With both hands reach towards the floor. As the chest goes down, the back leg lifts up in a seesaw action. Return to standing. Repeat with the other leg. Go for 3-5 sets of 12-15 repetitions.
For an extra challenge, you can also do this holding a kettle bell or two hand weights.
what to eat
NUTRITIONIST Shona Wilkinson ( shonawilkinson.com) recommends eating plenty of the following to tone up your hamstrings. Parmesan cheese contains high amounts of the amino acid leucine — a protein we need to help repair muscle tears that happen when you overload the hamstrings. Walnuts are rich in omega-3 fatty acids. These help reduce muscle inflammation which can often be caused by exercising. Try adding them to salads or eating them as a snack. Lentils are packed with folate, an important nutrient which helps us to process protein and promote tissue growth. These are important for hamstring health and preventing injury to the muscles.
what to wear