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Get fit in 15 minutes: The best exercise and nutrition for building enviably strong glutes

Get fit in 15 minutes: The best exercise and nutrition for building enviably strong glutes

  • Nadya Fairweather advises exercising with a resistance band for strong glutes 
  • Shona Wilkinson advises pairing the work out with a diet rich in protein
  • Liz Hemmings shared a selection of items to wear for the fitness routine 

WHAT TO DO

A resistance band is ideal for building strong glutes, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).

Step into the band and bring it just above your knees. The key is to keep your legs wide enough so that it doesn’t keep slipping down. Take ten large steps to the right, then ten steps back to the left, then step left to right 20 times. Take a quick 30-second rest and then repeat.

If you want to spice it up, add ten squats at the end and then begin the side-step process again. Try for a minimum of three sets. Combine this with a power walk.

Nadya Fairweather revealed the best resistance band exercise for sculpting strong glutes

WHAT TO EAT

We all want that pert butt — and diet can help, says nutritionist Shona Wilkinson (shonawilkinson.com).

If you want a fast-acting protein that helps with muscle mass, try a protein shake. They help build muscle as well as maintaining blood sugar levels and decreasing the production of excess cortisol. But opt for one that doesn’t have loads of added sugar.

Lentils can give you between 17-19g of protein, which is essential for firm glutes.

Cottage cheese has a high amount of casein — a slow-digesting protein that is important for muscle growth. Simply eat it as it is or add to salads or on top of oat cakes.

WHAT TO WEAR

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