Get fit in just FIFTEEN minutes


  • Ever tried to sit down and stand up with only one leg?
  • This is a great move for toning the bottom, says Nadya Fairweather
  • When exercising the thighs and bottom, our oestrogen levels can be high
  • Therefore, it is important to eat foods that can counteract this

Emily Monckton For The Daily Mail

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WHAT TO DO  

Ever tried to sit down and stand up with only one leg? This is a great move for toning the bottom, says Nadya Fairweather, founder of u-shape.co.uk.

For the fiercely fit, lower yourself onto a chair and then stand up again, all while holding your leg out in front of you. Do this ten times, then repeat on the other leg. Aim for three to five sets.

For an intermediate level, stand up as normal, before sitting down while holding one foot off the floor.

Ever tried to sit down and stand up with only one leg? This is a great move for toning the bottom

Beginners, stand with your feet hip-width apart. Put your right foot forward, toes up, heel on the ground. Now see if you can stand up and sit down ten times. Switch to the left foot and repeat for three sets.

WHAT TO EAT 

When exercising the thighs and bottom, our oestrogen levels can rocket to high levels. Therefore, it is important to eat foods that can counteract this, recommends nutritionist Eve Kalinik (evekalinik.com).

When exercising the thighs and bottom, our oestrogen levels can rocket to high levels. Therefore, it is important to eat foods that can counteract this

Begin by minimising junk, soy, milk and yoghurt. Instead opt for unsweetened almond, cashew or hazelnut versions.

Supplement this with plenty of broccoli, cauliflower, kale and cabbage — all of which aid the natural detoxification of oestrogen in the body. 

WHAT TO WEAR 

Sports bra 

Victoriassecret.com

£33.18 Shop

Top 

ewlook.com

£15.99 Shop

Leggings

hm.com 

£19.99 Shop

Trainers 

ike.com

£115 Shop

Fitbit Alta 

fitbit.com 

£129 Shop

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