Get fit in 15 minutes: Define your waist this summer with a simple plank exercise

  • It only takes a couple of minutes to do and will strengthen your core 
  • Try a combination of yoghurt and blueberries for breakfast
  • Greek yoghurt has more protein than others, keeping you fuller for longer

WHAT TO DO

Define your waist this summer with a simple plank exercise - it only takes a couple of minutes to do and will strengthen your core, says Nadya Fairweather, founder of u-shape.co.uk.

Start in a plank or press-up-style position, leaning on your forearms and toes. Try and keep your bottom and hips at the same height as your shoulders. Hold for as long as you can and remember not to allow your head to hang or look down.

As you get stronger and more confident, try a high plank. This is the same position, but leaning on your hands rather than forearms.

Define your waist this summer with a simple plank exercise - it only takes a couple of minutes to do and will strengthen your core

Define your waist this summer with a simple plank exercise - it only takes a couple of minutes to do and will strengthen your core

This move requires more balance, which makes your stomach muscles work even harder.

WHAT TO EAT  

The trick to toning or trimming any part of our body, is to select high protein, metabolism-boosting foods.

More calories are burned in the digestion of protein compared to carbohydrates, and the former keeps us fuller for longer, advises Fresh Fitness Food nutritionist Emma Rose.

Your first step to a slim waist starts at breakfast, try a combo of Greek yoghurt and blueberries as well as swapping your usual coffee for a cup of green tea.

Greek yoghurt has more protein than others, keeping you fuller for longer and burning more calories during digestion, and the blueberries are great for satisfying a sweet tooth without sacrificing a trim tummy.

Greek yoghurt has more protein than others, keeping you fuller for longer and burning more calories during digestion, and the blueberries are great for satisfying a sweet tooth without sacrificing a trim tummy

Greek yoghurt has more protein than others, keeping you fuller for longer and burning more calories during digestion, and the blueberries are great for satisfying a sweet tooth without sacrificing a trim tummy

WHAT TO WEAR  

Sports bra 

From TK Maxx 

£12.99 Shop
Elle sport top 

From House of Fraser 

£28 Shop
Nike Trainers

Available at Office 

£89.99 Shop
Yoga Mat 

From Adidas 

£44.95  Shop