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Get fit in 15 minutes: The best exercise and nutrition for a toned bum

WHAT TO DO

For a toned bum, celebrity personal trainer Nadya Fairweather (u-shape.co.uk) recommends glute activators.

Start on your hands and knees. Extend your left leg behind you. Tap your big toe down, lift your left leg up and to your left about 90 degrees, tap down to the floor, lift back to starting position and tap down behind you, then back to the left side.

Repeat, making a rainbow shape with your foot. Keep the leg straight and control the movement. Try for 20 then repeat on the right, aiming for three sets each. If it’s hard on the wrists, go onto your forearms.

Celebrity personal trainer Nadya Fairweather, recommends glute activators for a toned bum

Celebrity personal trainer Nadya Fairweather, recommends glute activators for a toned bum

Celebrity personal trainer Nadya Fairweather, recommends glute activators for a toned bum

WHAT TO EAT

What you eat can help with toning your bum, says nutritionist Shona Wilkinson (shonawilkinson.com).

If you have a gluten sensitivity or intolerance, quinoa is a great option for getting a good amount of protein in you diet. It is one of the few plant-based foods that is considered a complete protein. Protein is important for toned muscles.

Tofu is a great source of protein for those who don’t eat meat: 100 g of tofu contains about 8 g of protein. Remember that you don’t have to be a vegan to eat tofu!

Eggs are an excellent food for helping build firm buttocks. They contain essential amino acids and are a good source of other nutrients.

WHAT TO WEAR

Source: Daily Mail

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