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    Trainers Discuss TikTok’s 3-2-1 Method & If It Works

    Finding a good workout split can be really daunting: Are you doing enough cardio? Torching enough calories? What about building strength? But what if it’s not fun? Thankfully, TikTok has introduced the 3-2-1 method. It’s a weekly workout split that “promotes variety and helps prevent overtraining in any one area,” says trainer and founder of Gutsy, Juli Kleinhans. It’s all over social media as a magic fix. But really, it’s just a smart approach to structure your week, says Kleinhans. Here’s how to get the most from the 3-2-1 method – and when to opt for a different approach.Meet The Experts: Carly Swartz is a health and fitness coach and a finalist of the 2024 Women’s Health Cover Search. Juli Kleinhans is a health and fitness coach, founder of Gutsy app and a finalist of the 2024 Women’s Health Cover Search.What Is The 3-2-1 Method?At the most basic level, the 3-2-1 method is a weekly workout split that structures your fitness regimen in three categories. Three days a week are dedicated to one modality, two to another and one to a third.In some TikTok videos, you’ll see the split as three days of strength training, two days of Pilates (or “lower-impact or restorative movement,” says Kleinhans) and one day of cardio. For other videos, the method is broken down as three days of strength training, two days of cardio and one day of Pilates. For others, one day is a rest day. What’s a girl to choose? “You should choose a workout split that fits your schedule and aligns with your fitness goals,” suggests Carly Swartz, a health and fitness coach.READ MORE: Winter Workout Tips On How To Stay Safe And Warm, According To TrainersWhat Is The 3-2-1 Method Good For?What’s great about breaking down your weekly workouts like this is that you’re able to mix things up. In fact, trainers use the method themselves. “It’s quite similar to my own training approach. I typically train five to six times a week. And this method allows me to target both the big and small muscle groups while also improving my stamina,” says Swartz. “ It offers structure while still allowing for variety, which keeps training interesting and helps individuals stay motivated to train consistently.” Who it’s specifically great for:BeginnersFrom this standpoint, Kleinhans sees the 3-2-1 method split as beneficial for beginners. “Beginners thrive with structure, and this method gives them variety without decision fatigue,” she explains. However, given that the regimen asks for six days of work, it may be overwhelming when you’re starting out. “The key is to keep expectations realistic and scale appropriately. Rest is productive, and form always comes first,” says Kleinhans. How she’d structure it? “A beginner version might look like two strength-based movement days, one Pilates-inspired session, and two active recovery walks. That’s still powerful. You could also swap the Pilates session for a stretch, flow, or mobility session to gently build up body awareness and control,” she points out.Anyone building strengthYou may have noticed that the 3-2-1 method focuses heavily on strength training. Pilates, which is also a muscle-building modality, means that a large chunk of your week is spent toning up. That’s not a bad thing, say experts. “Pilates brings a deep focus to core stability, alignment, and mobility – things that sometimes get overlooked in traditional strength programs,” explains Kleinhans. Per Swartz, it’s great for addressing back pain and poor posture as well as creating greater body awareness – something crucial for weightlifting.That said, Kleinhans cautions Pilates may not be the exact fit for growing muscles. “A woman chasing glute growth, for example, may benefit from 3 strength days instead,” she says.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSomeone avoiding burnoutSince you’ve got three options to choose from, you can switch things up as you’d like, so no muscle is overtrained. “I’d space out the strength days- Monday, Wednesday, and Friday – to give the body time to recover and adapt,” says Kleinhans. “Then, I’d slot Pilates on Tuesday and Thursday as low-impact movement days, and leave cardio for the weekend, when things are often more relaxed. It’s not about perfection, it’s about creating a rhythm that’s sustainable.”Whoever wants consistencyIf you’re looking for a plan that helps you build on a routine that you can stick to, this might be for you. “It’s a great starting point; it provides structure, variety, and the motivation to keep moving,” explains Swartz. Plus, she adds, if you’re not sure which modality you prefer, this can help explore different training types.A woman who values balanced trainingA well-rounded fitness routine (read: the kind that means you’ll nail Hyrox or open a jam jar all alone) means doing a variety of workout routines. “The mix of modalities allows the body to move in different ways, build strength, improve mobility, and support recovery,” says Kleinhans. “It touches on all the pillars of fitness without leaning too heavily in one direction, which is often where burnout or imbalance can creep in.”Is The 3-2-1 Method Good For Weight Loss?For Swartz, the method could be used for weight loss if it’s rejigged slightly. “If your goal is weight loss, you can incorporate more cardio into your routine without cutting out strength training,” she says. If you’re committed to strength training (good for you!), try adding cardio to the workout, either at the end or combining the two into the workout. For Kleinhans, the real magic in the 3-2-1 method lies in sticking to it. “What matters most is consistency, progressive overload, quality nutrition, and recovery. The 3-2-1 method can create the space for those things to happen if the workouts are intentional and well-programmed,” she says. “It’s not a magic pill or quick fix, it’s simply a way to structure your workouts. The results come from how you show up inside that structure.”  READ MORE: The 4 Best Exercises To Do For PerimenopauseHow To Choose The Right Split For You“Everyone is different; what works for one person may not work for another. The key is to create a workout split that you can stay consistent with,” says Swartz. To ease into it – especially if you usually train less than six days a week – swap things for others, depending on how you feel, say Swartz and Kleinhans. You could have two active rest days instead of one, or sub a Pilates session for stretches if you’re stiff.“If someone’s just starting out, I’d recommend easing in with two strength days and one Pilates or active recovery day, to build consistency without burnout. From there, they can gradually increase volume,” says Kleinhans.For Swartz, whose schedule mirrors the method, her structure involves two strength days, a cardio session, a Pilates day, and then another strength session. “On the remaining day, I decide whether to focus on either cardio or Pilates, depending on how I’m feeling,” she says.Who Should Give This A Skip?Like a Met Gala fit, the 3-2-1 method isn’t for everybody. Athletes training for specific goals (marathoners, triathletes or powerlifters, for example), might not find this useful. And, if you’re so busy you can barely fit in a daily walk, let alone six days of workouts, this might be overwhelming. However, says Swartz, there are elements that anyone should try to emulate. “For example, triathletes and marathon runners will naturally focus more on cardio, but it’s still important for them to include strength training days to support performance and prevent injury,” she says. Similarly, if you can’t do six days of workouts, try for as many as you can get to that week. “Not everyone has the capacity to train six days a week, and that’s okay,” says Kleinhans. “Fitness should be supportive, not stressful.”READ MORE: The Ultimate No-Gym Required Workout More

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    These Budget-Friendly Home Gym Items Are All You Need, Trust Us

    Keen to unlock your fitness potential without breaking the bank? Or maybe in cold temps, taking a run outside is as appealing as soggy socks. Here’s how a budget-friendly home gym can deliver serious results, no crowded locker rooms or pricey memberships required.Research shows effective workouts are achievable with minimal equipment right at home. The benefits go beyond physical health. Strength training at home has been linked to reduced stress, better sleep and improved mood, thanks to the endorphin boost it provides. Plus, the convenience of a home gym means you’re more likely to stick with your routine, leading to long-term health gains. Whether you’re into resistance bands, dumbbells, or just using your own body weight, home workouts are super flexible, budget-friendly, and really put you in control of your fitness. You’ll save time and cash, plus you’ll be taking charge of your health. So, set up your space and grab these budget-friendly home gym items to create your personal spot for wellness. Your body – and mind – will thank you.First, Set The SceneWhether you’ve cleared a tiny strip in your crowded living room or are co-opting your bedroom for cardio, making some adjustments can bring your mind into the right zone for exercise, so it really feels like your personal home gym. Studies show that spaces with natural lighting, open layouts, and elements of nature can boost mood and encourage longer workout sessions. Your move: open the curtains, add lights (turn it into your own workout party!), or if you can, get as close to nature as possible: look out at the garden or workout close to your plants.An Exercise MatAn exercise mat isn’t just for yogis. You’ll be glad you invested in a non-slip surface for stability and grip — and your knees and butt will thank you. Use this for: yoga, Pilates, push-ups (and any mat work), stretching, meditating.Core Essential Yoga Mat – Billy The Bee

    Supportive, sweat-resistant and stylish, this mat offers stable cushioning and superior grip for everything from yoga flows to HIIT sessions – even in trainers.

    The Move Mat – The Movement Lab

    Made for intense barre and sweaty flows, this luxe mat’s high-grip PU surface locks you in place.

    Tumaz Care Non-Slip Yoga Mat

    Eco-conscious and ultra-stable, this hypoallergenic TPE mat resists moisture and slips so you can focus on form, not footing.

    READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AFAn Adjustable Skipping RopeA heart-thumping bout of skipping is an excellent form of cardio. Plus: It’ll tone up your legs fast. Skipping ropes are durable, compact and lightweight; ideal for at-home aerobic workouts. Use this for: warming up, part of your workout, or tack a skipping interval into the end of your workout for an endurance boost.Trojan Cotton Jump Rope

    Fully adjustable for all heights, this rope brings smooth, steady cardio with every jump – no matter your level.

    Uuname 2-in-1 Cordless Digital Skipping Rope

    Track every jump and skip mess-free with this cordless digital rope, ideal for tight spaces and high-intensity sessions.

    Jump Rope – Flexi Muscles

    Built for speed and stamina, this durable steel cable rope turns every smooth surface into your fitness zone.

    READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And AbsA KettlebellThere are so many great strength moves you can do using this versatile piece of equipment. You’ll develop strength, power, endurance and balance, and fry calories at the same time. Kettlebells are also a great tool to strengthen balance and to up your core strength, when used in unilateral moves, like lunges. Use this for: Unilateral strength moves, core strength, windmills and woodchoppers, lunges, squats, rows and kettlebell swings. Bright Weights Soft Kettlebell

    With a soft, impact-safe body and firm handle, this kettlebell is perfect for home workouts and beginners.

    HS 8kg Elite Competition Kettlebell

    This precision-crafted kettlebell delivers elite durability and grip with every swing.

    Ligum Fight Gear Powder Coated Kettlebell

    Rugged and versatile, this powder-coated bell gives you the grip and control to power through workouts.

    READ MORE: 4 Killer Kettlebell Moves That Sculpt Lean Muscle And Burn FatA Resistance BandOriginally a proven alternative to free weights and machines for the elderly and injured, elastic bands have been confirmed to boost muscle strength and functional performance in healthy folks too. Get a full-body workout with these, or use in conjunction with other equipment to provide resistance during traditional exercises.Use this for: Lower-body strengthening, Pilates, upper body strengthening, deep stretching.Adidas Resistance Bands

    Compact, durable and easy to stash –these bands amp up resistance for toning, rehab, and everything in between.

    Zulu Zenith Workout Resistance Band

    Stretch, tone and sculpt with this high-quality, no-slip resistance band – ideal for home, gym, or travel.

    botthms Hip Resistance Bands

    Sculpt your glutes and thighs with this non-slip trio of bands – perfect for squats, lunges, and leg day wins.

    READ MORE: Get Fit Anywhere With This Resistance Band WorkoutA DumbbellEvery fitster worth their salt should own a pair of free weights. As far as budget-friendly home gym equipment goes, you can’t lose with these. The six-sided, rubber-coated dumbbell is designed to prevent rolling or sliding – saving those floors again. It’s built to be strong and durable, so it’ll last.Use this for: Everything! Rows, presses, lunges, Pilates and yoga. OTG 2KG Dipping Dumbbell

    Bright, compact and beginner-friendly, this dumbbell is perfect for toning, light strength work and travel-friendly training.

    Xpeed Multi Weight

    Customise your load with this modular 6kg weight – designed for versatility, space-saving, and strength on your terms.

    Everlast 20KG Vinyl Barbell & Dumbbell Set

    From curls to presses, this adjustable set helps you lift heavier at home – without needing a gym.

    Ankle WeightsThese tiny add-ons increase resistance for the most basic moves, adding strength. Wear ’em on your wrists or ankles for whatever you feel. Use this for: adding resistance to walks, Pilates, yoga, air punches, kickboxing workouts.The Ankle Weight Set – The Movement Lab

    Chic and functional, these ankle weights bring resistance to Pilates, walks or leg day – without compromising on comfort.

    Maxed Ankle & Wrist Weights

    Add a boost to your burn with these 2kg adjustable weights – sleek, secure and movement-friendly.

    Flexi Muscles Adjustable Weights

    Level up walks, workouts and rehab with these comfy, wearable weights – tailored for wrists or ankles.

    Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    Is A Standing Abs Workout More Effective Than Lying Down? Experts Discuss

    Doing a standing abs workout might sound as vintage as working out in a unitard, but surprise, surprise: they’re both super popular right now! “They mimic real-life movements more than floor crunches do,” says Daniella Corder, a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. Plus, for beginners and anyone with mobility issues, standing abs workouts are suitable and effective, says Angelique Samuels, a personal trainer. Ahead, the benefits of standing abs moves, notes on technique and who shouldn’t attempt them – for now.Why A Standing Abs Workout Is Actually GreatThey’re low-impact and full-bodyMost core workouts require you to lie down and brace your neck and lower back. Others take some train on the wrists, like planks and mountain climbers. Standing core work eliminates those groups, reducing strain on those areas. It also engages larger muscles, like your legs, glutes and upper body, says Corder. “It’s sneaky total-body work while still targeting your core,” she says.Standing core work is gentler and great cardioWhen you’re already standing doing aerobics, core work can happen much faster, making it a non-stop metabolism-boosting workout, says Corder. It’s also easier on the diaphragm and pelvic floor, explains Corder. “This is especially important for women postpartum, or anyone managing intra-abdominal pressure (also makes them better for some people with hypothyroidism or post-surgery recovery),” she adds.They’re great for (almost) anyoneIf you have lower back, neck or wrist issues, are a beginner or have decreased mobility, this is a good modality for you. It’s also great for:Postpartum women or those with a weak pelvic floor (“Standing movements reduce intra-abdominal pressure, which is safer if you’re healing from childbirth or managing prolapse/diastasis recti”, says Corder)Anyone with thyroid or hormonal conditions (“Since they’re low impact and adaptable, they’re ideal for folks managing energy fluctuations, like those with hypothyroidism or adrenal fatigue,” says Corder)READ MORE: Why Am I Gaining Weight During Perimenopause?How To Do Standing Abs CorrectlyIf you just crunch your way through the workout without connecting to your muscles, kiss those gains goodbye. Proper technique means you should stand with feet hip-width apart, soft knees, open chest and crown of the head lifted, says Corder. And, just as you would on the mat, slow and steady wins the race. “Move with control. Avoid arching your back or rushing through reps,” advises Samuels. More technique pointers, from Corder:Brace Your Core Like a Shield:Think about pulling your belly button toward your spine.

    Engage like someone’s about to lightly punch your stomach (that “brace for impact” feeling).

    Avoid arching your back or leaning forward.Control > Momentum:Whether you’re doing knee drives, oblique crunches, or woodchoppers, move slow enough to feel the contraction, not just swing through it.Exhale on the effort (usually the twist, crunch, or knee lift).

    Inhale to reset or lower.The Mind-Muscle Connection is Key:Focus on the muscle you’re targeting (like obliques during a side crunch).

    Think about squeezing your abs – not just moving your limbs.Symmetry CheckBalance on both sides – if you do a right twist, match it on the left.

    Engage glutes slightly for stability during twists or lifts.READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)Signs Standing Abs Might Not Be Right for You (Right Now)If you experience lower back pain during or after workouts (even with modifications), give it a skip, says Corder. “You might need a stronger core foundation first, which means adding dead bugs, bird dogs and pelvic tilts, or you might need more glute and posterior chain support,” she says.  Similarly, if there is neck or shoulder tension, it could be a sign that your body is compensating for poor form or fatiguing core muscles, explains Corder. If your breathing is difficult while bracing your core, that’s a sign, per Corder, that your technique isn’t where it should be. “Core activation should support, not suffocate,” Corder adds. Further, if you’re wobbling all over the place, “your stabiliser muscles may need more work first before adding dynamic standing movements”; painful hip flexors, back or legs – but zero core engagement – also means you should nail the basics first.If it sounds like you, no need to despair (or throw in the towel for core workouts forever). Corder advises these standing-friendly alternatives:Wall-based core drills

    Isometric holds (like standing anti-rotation press or suitcase carries)

    Stability work on one leg

    Ground-based foundational core work to build controlREAD MORE: The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates RoutineStanding Abs Workout RoutineTry this routine from trainer Angelique Samuels. It requires no equipment but if you want to add intensity, you can add weights or up the tempo and rep range.
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    Standing oblique crunch

    Stand tall, feet hip-width apart, hands behind your head.

    Engage your core.

    Lift your right knee toward your right elbow as you crunch sideways.

    Lower and repeat on the left side

    Alternate sides with control.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

    Standing woodchopper

    Hold a weight with both hands near your right shoulder.

    Stand with feet shoulder-width apart, knees slightly bent.

    Swing the weight diagonally down across your body toward your left hip.

    Let your torso and hips rotate naturally.

    Return to start and repeat, then switch sides.

    Knee-to-elbow march

    Stand upright, arms bent at your sides.

    Bring your right knee up and twist to touch it with your left elbow.

    Return to start and repeat on the other side.

    Continue marching with alternating sides.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

    Knee taps with hands

    Stand with feet hip-width apart, arms at your sides.

    Lift your right knee and tap it with both hands.

    Lower it and repeat with the left knee.

    Keep your back straight and core engaged.

    Continue alternating taps at a steady pace.

    Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round. More

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    9 Simple Eating Rules For Weight Loss To  Burn Fat All Day

    What we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximise fat burning and keep hunger at bay. These eating rules for weight loss help maximise your efforts.1. Aim To Eat Every 3 To 4 HoursMost people eat three meals and one snack, while others may prefer four smaller meals; you’re free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day. Research backs this up: changing food timing impacts the intestine and is related to Crohn’s disease and intestinal inflammatory diseases.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?2. Eat Within One Hour Of RisingYour mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones. It might not suit your internal clock, but can be taught over time. Research shows skipping morning meals is causally linked to obesity3. Avoid Eating Within Three Hours Of BedtimeEating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. Research also shows that eating within two hours before sleep increases the probability for obesity by five. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day. If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.4. Start The Day With ProteinFor better appetite control throughout the day, try combining your starchy carbs at lunch, or after your workouts. Sticking to eggs or protein smoothies for breakfast can boost your muscle growth benefits and give you a healthy start on getting your daily protein intake. Experts agree that 20 to 30 grams of morning protein is a good number.  READ MORE: Your Ultimate Protein Pancake Recipe5. Eat Within 45 Minutes Of Finishing Your WorkoutExperts note that this strategy is considered an optimal way to maximise recovery and muscle rebuilding. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.6. Never Do Your Weight Training On An Empty StomachYou will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.7. Focus On Your FoodDo not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat. This mindful approach means you’ll register fullness faster, feel more satisfied and build a healthier relationship with food.READ MORE: “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”8. Eat Protein FirstEat the protein on your plate first to help speed the signal to your brain that you are full.9. Drink Alcohol LastIf you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.Excerpted from The Hormone Diet by Natasha Turner More

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    4 Moves That’ll Help You Build Seriously Strong Legs

    Strong, toned legs have been topping our Pinterest boards for years, but there’s more to them than just looking good in a miniskirt. Building strength in your lower body supports everything from running and jumping to mobility, athletic performance and lifting power. It’s all about creating a solid foundation by training all the major lower-body muscles so you can move better, feel stronger and avoid common injuries.Personal trainer and fitness coach Carly Swartz shares her go-to tips for staying motivated on leg day, plus four must-do exercises to help you build serious lower-body strength.READ MORE: “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”How Do I *Actually* Stick to Leg Day?“Set short-term and long-term goals that keep you accountable,” says Carly. “And build a routine you can stick to – whether that’s training solo, trying a new class or working with a personal trainer for extra support.”She also swears by switching things up when motivation dips. “If your current routine isn’t challenging you, mix it up. That could mean trying new exercises or changing the intensity.” And one underrated tool? “A good playlist! Music makes a big difference to keep you going throughout your session.”“You have to do the work regardless of how you are feeling; health is a lifetime commitment!”The ExercisesTry these must-do exercises for quads from the gods. Do three or four sets of eight to 10 repetitions. Remember to increase your weights and repetitions weekly.SquatsVariations:Beginner: Bodyweight squats

    Advanced: Squats with a barbell or dumbbells

    Form Guidelines:

    Stance: Position your feet shoulder-width apart, with toes slightly turned out.

    Core Engagement: Engage your core muscles to maintain stability throughout the movement.

    Movement: Bend your knees and hips to lower your body, ensuring your knees track over your toes without extending past them.

    Back Alignment: Keep your spine neutral, avoiding arching or rounding your back.

    Head Position: Keep your head centred and gaze forward to maintain balance.DeadliftsVariations:Beginner: Use light weights

    Advanced: Using a barbell or heavier dumbbells

    Form Guidelines:

    Stance: Position your feet shoulder-width apart, with toes pointing straight ahead. If using a barbell ensure that the barbell is over the midfoot, a few inches from the shins.

    Core Engagement: Engage your core muscles to maintain stability throughout the movement.

    Movement: Hinge at the hips and bend your knees to lower your torso, keeping the dumbbells/barbell close to your body as it passes by your thighs and shins. The degree of knee bend will affect muscle engagement: more bend emphasises the glutes, while less bend targets the hamstrings.

    Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the back.

    Head Position: Keep your head centred and aligned with your spine to ensure proper posture.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersHip ThrustsVariations:Beginner: Lie on your back on a mat without any weight, or use a light weight.

    Advanced: Use a barbell or dumbbells on a bench or step (the lower the step, the easier it is).

    Form Guidelines:

    Stance: Position your feet shoulder-width apart, with toes pointing slightly outward. Place the dumbbell/barbell in the crease of your hips.

    Core Engagement: Engage your core muscles to maintain stability throughout the movement.

    Movement: If you’re on a bench or step, position your upper back on the bench or step. Push through your heels to lift your glutes off the floor. If you’re holding a barbell, grip it underneath. Squeeze your glutes at the top of the movement.

    Back Alignment: Maintain a neutral spine, avoiding any arching when lifting the glutes off the floor.

    Head Position: Keep your head tucked in to avoid pushing it back and compromising the neck.Bulgarian Split SquatsVariations:Beginner: Bodyweight Bulgarian split squats

    Advanced: Using dumbbells

    Form Guidelines:

    Stance: One foot should be placed on the step or bench. The other foot grounded on the floor.

    Core Engagement: Engage your core muscles to maintain stability throughout the movement.

    Movement: Make sure when going down that your knee does not go completely over the toes.

    Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the spine

    Head Position: Keep your head centred and gaze forward to maintain balance.READ MORE: This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes ShakingCommon Leg Training Mistakes“Trying to lift too heavy without focusing on form is the biggest mistake I see,” says Carly. “If your form isn’t right, not only are you targeting the wrong muscles, but you’re also increasing your risk of injury. Focus on mastering technique before chasing big numbers.”The One Move People Avoid (But Shouldn’t)“Bulgarian split squats! They’re tough – and that’s exactly why they work. This move targets your glutes, hamstrings and quads, and you’ll definitely feel it the next day. It doesn’t get easier, but it gets more effective.”How to Improve Form And Prevent Injury“The best thing I ever did for my form was learning to properly engage my core,” Carly shares. “Pilates helped me with that. Whether it’s a class or a YouTube video, it’s worth trying. Once you understand how to activate your core, everything else – balance, posture, movement – falls into place.” More

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    Huawei Just Unveiled Its 2025 Wearables Line-Up – See What’s New

    Huawei turned heads in Berlin today as it unveiled a striking line-up of statement-making products and breakthrough technologies at its “Fashion Next” launch event. Blending high-tech brilliance with a bold sense of style, Huawei is fusing fashion and function to redefine what a smarter, more stylish future looks like. Here’s your first look at the HUAWEI WATCH FIT 4 Series, HUAWEI WATCH 5, HUAWEI FreeBuds 6 and the HUAWEI MatePad Pro 12.2-inch.
    [embedded content]
    New Flagship ProductsHUAWEI WATCH FIT 4 SeriesThe HUAWEI WATCH FIT 4 Series stays true to its signature square watch face and ‘Fashion Active’ philosophy, promoting an energetic, health-conscious lifestyle. Featuring an ultra-slim and lightweight design for comfort, the HUAWEI WATCH FIT 4 Pro measures just 9.3 mm in thickness. The HUAWEI WATCH FIT 4 Pro supports pro-level outdoor sports, including trail running, dive-depth of up to 40 meters, and golf course mode, enhanced by the HUAWEI TruSense System for comprehensive and smarter health management.Availability: The HUAWEI WATCH FIT 4 Series will be available in South Africa on Huawei’s online platform from the 2nd of June 2025, retailing at R2 999.00. Or from selected authorised Huawei retailers starting from R99.00 per month, over 36 months. You will be able to purchase the HUAWEI Fit 4 Pro from R4 999.00 on Huawei’s online platform or at a starting price of R149.00 per month over 36 months at selected authorised Huawei retailers.HUAWEI WATCH FIT 4 Pro Colourways: HUAWEI WATCH FIT 4 Pro Black

    HUAWEI WATCH FIT 4 Pro Green

    HUAWEI WATCH FIT 4 Pro BlueHUAWEI WATCH FIT 4 Colourways: HUAWEI WATCH FIT 4 White

    HUAWEI WATCH FIT 4 Grey

    HUAWEI WATCH FIT 4 PurpleThe HUAWEI WATCH 5The all-new HUAWEI WATCH 5 introduces trailblazing innovations that herald an era of intelligent interaction. A key highlight is the significantly enhanced HUAWEI TruSense™ System, which now integrates the new Multi-sensing X-TAP Technology, powered by a Distributed Sensor Module. This advanced system allows users to perform health monitoring with fingertip measurements effortlessly, ensuring accurate, faster and comprehensive health insights.Additionally, gesture control has been upgraded to support “Double Slide” and “Double Tap”, providing users with more intuitive interaction. The HUAWEI WATCH 5 also debuts in exclusive Purple and Sand Gold colours, introducing a palette that speaks to quiet luxury and bold individuality.With HUAWEI WATCH 5, the future of wearable tech gets personal — sharper insights, smarter design and health features that work harder.Availability: HUAWEI WATCH 5 will be available in South Africa from the 2nd of June through Huawei’s online platforms only, and in selected retailers from the beginning of July, at a starting recommended retail price of R9 999.00. HUAWEI FreeBuds 6The HUAWEI FreeBuds 6 are Huawei’s first open-fit earbuds to feature dual-magnetic driver units. Equipped with Stable & Clear Calls Noise Cancellation technology and a refined, sleek droplet design, these earbuds deliver a seamless and immersive audio experience.Availability: Arrival date and pricing of the HUAWEI FreeBuds 6 to be confirmed.HUAWEI MatePad ProThe HUAWEI MatePad Pro 12.2-inch 2025 incorporates an inventive Tandem OLED PaperMatte Display, significantly boosting screen brightness while enhancing its anti-glare and anti-reflection capabilities. Paired with the Huawei Glide Keyboard and an upgraded HUAWEI Notes application, the HUAWEI MatePad Pro 12.2-inch 2025 is built to transform how you work, create and stay organised.  Creativity also gets a boost with the new 3D Oil Painting Brush, which replicates the rich layering of oils, watercolours and acrylics, and an Animation feature that turns layers into sequential frames for smooth, natural motion.Availability: The HUAWEI MatePad Pro 12.2-inch 2025 will be available in South Africa towards the end of July, pricing to be confirmed.Active Rings Inspire Active LivingTapping into the global shift toward mindful movement and fitness, Huawei has evolved its “Light Up Your Rings” campaign into “Active Rings”, centred around the philosophy of “Enjoy Your Moment”. With more than 100 sport modes integrated across its wearable range, Huawei empowers users of all ages and fitness levels to stay active and embrace health in ways that suit their individual lifestyles.According to IDC’s latest report, Huawei ranked first globally in year-over-year growth for wearable device shipments in 2024 and has maintained the top position in the Chinese market share for six consecutive years. With a distinctive mix of health tech and fashion-forward design, Huawei Wearables are shaping global health trends and have become a statement of personal style worldwide. More

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    Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

    Let’s face it: Running on the treadmill just isn’t the same as running at your favourite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to – not necessarily.Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body, like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert and inspired).Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.Here’s what you need to know about working out safely in the cold, and why you might want to, according to experts.Working Out In The Cold Has Its BenefitsYou might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 7 to 12 degrees is ideal for running a race, even though 21 to 26 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.READ MORE: “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”But It Also Requires The Right PrecautionsWorking out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite – which aren’t common, especially if you are wearing the right gear – and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.Wear The Right GearThe best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers, it might mean water-resistant top layers.READ MORE: Top 5 Must-Haves For A Hike, Or Any Outdoorsy Activity ReallyPro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.Health Concerns Some people – regardless of attire – should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.Start SlowAlso, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.Stay SafeWhen out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long – which is whenever you start to get that urge to get inside.Best Cold-Weather Outdoor WorkoutsThe best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes – in that case, it’s probably best to move your workout inside. If you need a little help making it through a cold-weather workout, you could also prioritise doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.READ MORE: 18 Running Clubs In South Africa To Kickstart Your JourneyBest Workouts For When It’s Too ColdThere does come a point when it’s just too cold out, meaning you need to move your workout indoors.Try these inside-friendly workouts:If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.This article by Olivia Luppino was originally published on Women’s Health US. More

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    “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”

    Things we love to skip: the intro of any TV show, queues of any kind and washing dishes. But when it comes to strong, sculpted legs, there’s no skipping leg day. So, we called on personal trainer Carly Swartz to break down exactly how to level up your lower-body workouts and build real strength where it counts.But, before we start talking legs, a quick recap of the different muscles in that area: quads (thighs), glutes (butt), hamstrings (back of thighs) and calves. Swartz’s top training tip: spend time on all of them, instead of training just one specific muscle. And! Remember the cardinal rule of all workouts: warm up! This improves range of motion, leading to better performance. Ahead, Swartz’s surefire ways to grow your leg muscles… Meet The Expert: Carly Swartz is a personal trainer from Cape Town and WH Cover Search 2024 finalist. How Can I Strengthen My Legs?Go In OrderFor strong leg muscles, a structured and strategic sequence is a clever way to maximise the benefits. First, focus on your big movements: squats, deadlifts and hip thrusts. They take up a lot of your energy (hello, boosted heart rate!) Then, peel down to unilateral exercises, which focus on strengthening each leg individually and also help with imbalances. Examples of a few: single-leg deadlifts, Bulgarian split squats and walking lunges.Add VarietyBreaking up your leg day workouts into different sub-groups not only keeps things interesting but also challenges your muscles in a new way. Plateau? Consider it dodged. But don’t overtrain: rest and recovery are as important for muscle repair and growth. Fuel your muscles with whole foods and sufficient protein for the best results!Focus UpSlot in time for isolation exercises like seated calf raises, seated leg curls and leg extensions. These target one specific muscle in the leg, improving overall strength. You can also do these right at the beginning, before doing compound exercises. It’ll fire up muscles you’ll be working on later.READ MORE: Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength WorkoutStrategies To Grow Leg Muscles Swartz’s top tips to keep those legs growing.Start SmartIt’s good to start with compound (using multiple muscle groups at once), then unilateral and lastly isolation exercises. It doesn’t always have to be in this specific order – just know that it’s a formula that helps balance the body. Also, it’s always best to first utilise your energy on the exercises that require working more than one muscle.Add Tempo Changes Slow down your reps when going down (or to the side), pause at the bottom, and then speed up the exercise when returning to start.  It’s called TUT (Time Under Tension): the total time the muscle is kept under strain during an exercise, to add burn. Try Progressive Overload Increase your weights, sets or reps when performing an exercise. Try drop sets where you perform an exercise until you fail, then decrease the weight, with no rest, and continue with the next set. You could also go for supersets, where two exercises are performed back-to-back with little or no rest. This helps save time and improves muscle endurance.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine More