Get fit in 15 minutes: The best exercises and nutrition to keep your hips healthy 

  • Personal trainer Nadya Fairweather advises the best exercises for your hips
  • Shona Wilkinson advises pairing the exercise with a diet rich in calcium
  • Stylist Liz Hemmings shared the best fitness wear for the routine


To keep your hips healthy, try a single-leg lunge with rotation, says celebrity personal trainer Nadya Fairweather (

Stand with your back to a chair. Place your left foot on it, shoelaces down. Keep your right foot firmly on the floor. 

Stand tall, with your shoulders back and chest open. While balancing, try to touch your left hand to your right foot. Return to standing, then repeat. Do five sets of ten on each side, keeping your knee at a 90 degree angle. 

Celebrity personal trainer Nadya Fairweather, recommends this single-leg lunge exercise for healthy hips


Healthy hips require strong bones — and calcium and vitamin D are key for this, says nutritionist Shona Wilkinson (

Go for yoghurt fortified with vitamin D — it also has calcium, so is a great snack for healthy bones.

You can still get calcium in your diet if you don’t eat dairy.

Sardines are one of the best options, as they contain both vitamin D and calcium, as well as omega 3 fatty acids.

Tinned sardines are just as good, so opt for these for ease.

Dark-green leafy vegetables are also a rich source of calcium, so add some spinach leaves to a salad for an extra boost.