- Nadya Fairweather recommends jump squats to tone your bottom
- Shona Wilkinson says eating almond butter can promote muscle growth
- Isabella Nikolic provides stylish fitness essentials for smashing the work out
WHAT TO DO
Jump squats are perfect for toning your bottom, and strengthen your legs and core, says personal trainer Nadya Fairweather (u-shape.co.uk) — especially if you spend long periods sitting.
Stand close to a bench. Pretend to sit down, then jump up. Allow your bottom to ‘kiss’ the bench each time. Keep your back straight and bottom out. Do as many jump squats as you can. Walk for a bit, then repeat. Go for five sets, walking in between. It will work with a chair if it’s more comfortable, but ensure you use it safely and it is stable.
Try this jumping squats exercise to tone your bottom, says personal trainer Nadya Fairweather
WHAT TO EAT
Nutritionist Shona Wilkinson advises eating almond butter to promote muscle growth
We all want a pert bottom, so make sure to eat the right foods, says nutritional therapist Shona Wilkinson (shonawilkinson.com).
Go for plenty of quinoa: it is a rich source of protein, along with essential amino acids, which will help increase muscle size.
Try adding spice for extra flavour and health benefits.
Almond butter is also better than alternatives such as peanut butter, as it has a better ratio of fat to protein, which is great for promoting muscle growth.
Cottage cheese can help too, as it has a high proportion of casein, a slow digesting form of dairy protein. This makes your blood amino acid levels rise slowly and stay elevated for longer than whey protein.
WHAT TO WEAR