GET FIT IN 15 MINUTES

what to do

FOR those who spend hours sitting day in day out, tight hip flexors can have a knock on effect on other parts of the body — and not in a good way, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk). To combat this, start by lying on your front on your mat. Rest your forehead down. Use your right hand to grab your right foot or heel of your sock and draw your foot towards your bottom. As you do this, press your hip into the floor. Go to the point where you feel it stretching but you’re not in agony. Hold until you feel your body relax. Repeat on the other side. This should be done daily.

what to eat

DIET can also have an impact on flexibility says nutritionist Lola Biggs (togetherhealth.co.uk). Healthy connective tissue is key to flexibility. Eating broccoli, blueberries and kiwis can help the body’s natural production of collagen and other components of your connective tissue. Calcium helps protect bone and muscle health which, in turn, improves flexibility. Good sources of calcium include milk, cheese and leafy green veg, along with rice and oat drinks and foods such as tahini and calcium-set tofu. If you are vegan or veggie and struggle to get enough calcium in your diet, try a supplement such as Together Health Calcium with pure calcified seaweed (£9.99). Just take two capsules a day.

what to wear

Sports bra, £29.99, zalando.co.uk; top, £19, sportsdirect. com; mat, £34.99, amazon.co.uk; trainers, £180, newbalance.co.uk; leggings, £150, net-aporter.com