Get fit in 15 minutes: How to blast your behind into shape with a barre dance stretch

WHAT TO DO

If you worry it’s all heading south, try this barre dance stretch to blast your behind into shape, says personal trainer Nadya Fairweather.

Stand with one leg slightly bent and lift the opposite leg up behind you. Now flex the outstretched foot, so the toes are down and then imagine you are pushing against a force

If you worry it’s all heading south, try this barre dance stretch to blast your behind into shape, says personal trainer Nadya Fairweather

You should feel a stretch in your bottom. Relax, then repeat on other leg.

Be careful not to arch your back and to keep your tummy tight. Try holding on to the back of a chair for extra support.

WHAT TO EAT

To sculpt your bottom, eat plenty of muscle-building foods, says Shona Wilkinson.

Chickpeas are crucial for this, since they contain 45 grams of slow-releasing carbs, along with plenty of fibre. Eat cold in salads or hot in stews.

Almond butter is another great option. It doesn’t usually come with added sugar and its ratio of protein to fat is much better than alternatives, such as peanut butter.

Serve with an oatcake for a balanced snack of protein, carbs and fat to help tone muscles. If you are suffering from any aches and pains, always check with your GP before starting a new exercise regime

 

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