Get fit in 15 minutes: How to get a toned bottom

Get fit in 15 minutes: The best nutrition and exercise to get a perky, toned bottom

  • Personal trainer Nadya Fairweather suggests you try single leg stand-ups
  • Nutritionist Amanda Hamilton says citrus fruits will help you boost collagen
  • Here, FEMAIL has also picked out the latest sports clothes to get you in shape 


For a perky, toned bottom, try single leg stand-ups, says celebrity personal trainer Nadya Fairweather (

Sit on a chair with a straight back, look straight ahead. Keep your left foot firmly on the floor, lift your right up and keep it elevated. Now stand up and then sit back down. 

Repeat this as many times as you can for one minute. Rest for one minute, switch so the right foot is grounded and the left foot elevated. If it’s too strenuous, keep the heel down to help balance. Start with a high chair or step and work your way down. The lower the chair, the harder it is.

Personal trainer Nadya Fairweather suggests single leg stand-ups to help get a perky, toned bottom


Your diet can also help to blitz fat here, says nutritionist Amanda Hamilton (

Citrus fruits are famously full of vitamin C that helps to boost collagen production. Collagen is used to make the connective tissue in skin, so it plays a role in keeping your bottom’s skin smooth. Drink freshly squeezed lemon or lime juice through a straw to avoid damaging your tooth enamel.

Healthy fats improve the fluidity and stability of your body’s cell membranes, so there’s more chance your bottom will stay dimple-free. Healthy fats also help you feel more satisfied.

Try oily fish such as salmon or mackerel at least twice a week.  


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