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    Your ultimate 2025 guide to ice baths in Dubai

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    After an intense workout routine, ice baths are the most efficient way of recovering after a long day.
    They offer numerous benefits, including reduced muscle soreness, faster recovery, and decreased inflammation by constricting blood vessels and flushing out metabolic waste. The cold exposure also triggers the release of endorphins and norepinephrine, improving mood, focus, and resilience to stress. Regular ice baths may boost circulation, strengthen the immune system, and enhance brown fat activation, which supports metabolism and heat regulation.
    Additionally, they can improve sleep quality by lowering core body temperature. However, they should be approached with caution, especially for those with cardiovascular conditions.
    Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
    The PEAQ Club

    PEAQ offers a diverse range of services, including high-intensity workouts like Lagree Method, rejuvenating recovery treatments like ice baths and hyperbaric oxygen therapy, and calming practices such as breathwork and sound healing. Beyond physical wellness, PEAQ fosters social connections through its in-house café, providing a welcoming environment for members to relax, work, and socialize. By combining cutting-edge fitness techniques with traditional healing practices and a strong sense of community, PEAQ redefines the concept of wellness, offering a transformative experience for those who seek a balanced and fulfilling lifestyle. A single cold plunge session is priced at Dhs130.
    For more information visit peaqwellness.com
    PLUME Studio

    This is a haven exclusively for women—a sanctuary where empowerment meets elegance and transformation is woven into every detail. Located in the prestigious neighborhood of Jumeirah 2, Plume redefines luxury fitness with a holistic approach that integrates movement, mindfulness, and strength. Guests can avail of the class credits package that can be used towards the sauna and ice bath sessions.
    For more information visit theplumestudio.com
    BEIT SISU

    Each session at BEIT SISU takes place in a private suite, allowing clients to focus on their well-being without distractions – unless they choose to bring a friend. Rooms are equipped with a tv (Netflix and Prime Video), bluetooth speakers, shower, and Aesop amenities. BEIT SISU’s infrared saunas utilize advanced light therapy to generate heat from within, leading to a deeper and more effective detoxification process. This is a dry sauna. This therapy supports mental health, improves sleep, and boosts the immune system. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. The studio offers contrast therapy that combines cold plunge baths, infrared saunas and red light therapy towers. Benefits include: burning up to 600+ calories in a 60min session, produces collagen production, reduce inflammation, improves cardiovascular health and boosts focus, motivation and mood. It’s located in Arjaan by Rotana. The sessions are priced at Dhs160 for 30 minutes.
    For more information visit fresha.com
    Embody Fitness

    Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
    For more information visit embodyfitness.ae
    Contrast

    Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
    For more information visit contrast-wellness.com
    ReFIVE Spa, FIVE Palm Jumeirah

    Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa, FIVE Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. Expect reduced stress and anxiety levels, an increased metabolic rate to aid with weight loss and cellulite, plus the ultimate sports recovery for those post-workout muscle aches. Post-treatment, you can expect a deeply relaxed state for improved sleep. At ReFIVE Spa, the Ice Therapy treatment represents the epitome of this fusion, providing you with an opportunity to embark on a journey of self-discovery, revitalization, and transformation. Rediscover yourself at ReFIVE Spa, where the power of Ice Therapy meets the art of well-being. Immerse yourself in a world of renewal and embrace the cold as your ally on the path to a healthier, happier you. Each session is priced at Dhs125 per person.
    Boxica

    Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation, muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
    For more information visit boxica.ae
    Longevity Wellness Hub

    Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
    For more information visit longevity-sports.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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      Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

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      When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.Personal trainer and Women’s Health Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”Here are four signs it might be time to change your exercise routine:Injury or DiscomfortIf you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.Imbalance or OveruseIf certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.BoredomIf you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.PlateausIf you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your currenttraining programme and it might need a new stimulus.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?Try this hack to (almost) never hit a training plateauTwo words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via: Extra weight – to build muscle and endurance

      Extra reps – to build endurance

      Added sets – to build muscle

      Different training variables – this could be speed, power or time, each addressing different goalsBy adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:The Pros & Cons Of Progressive OverloadThe ProsStrength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreThe ConsRisk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.This article first appeared in the January/February 2025 issue of Women’s Health South Africa. More

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      18 Running Clubs In South Africa To Kickstart Your Journey

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      As the country’s running scene continues to evolve, a notable trend has emerged: more women are lacing up their shoes and hitting the pavement. For women joining running clubs in South Africa, it goes beyond hitting a PB; it’s a testament to the power of community and empowerment that running clubs offer. With the rise of trail running and the enduring appeal of marathons like the Comrades, Two Oceans and Otter Trail Run, South Africa’s running landscape is more vibrant than ever. To prove it, we graze the surface with some of the most popular running clubs in South Africa right now. What’s stopping you?Nation-Wide Running Clubs In South AfricaBurnt Run Club

      A welcoming space for women runners of all levels. Burnt Club meets every Saturday morning throughout the summer season (October through March) and has chapters throughout the country, from Bloem and Potch to Ballito and Stellies.

      Location: Various nationwide

      Days they meet: Saturdays during summer

      Time: Mornings

      Born2Run

      This club offers a mix of socialising and expertise,  including social runs, regular time trials and access to coaches. They meet every Wednesday evening. There’s also a branch in Pretoria, East London and CPT.

      Location: Johannesburg, Pretoria, East London, Cape Town

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 8km

      Nedbank Running Clubs

      You’ll find a Nedbank Running Club almost anywhere in the country, with each running on a different schedule. A perk: at major races, visit the Nedbank gazebo and meet other club members from the country and stow your bag safely for free.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Whyadidas Runners

      Join weekly events in different locations around the country, including team relays, roving running locations and fun activations. Find them in Durban, JHB and CPT.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Catch Me If You Can

      Calling themselves South Africa’s largest all-women running club, this crew has helped many women run together, connect and build lasting friendships. All levels, shapes and ages are welcome; activities include running, walking, hiking and trail running.

      Location: Gauteng, Cape Town

      Days they meet: Various

      Time: Various

      Distances: Various

      Run For Coffee

      An all-female running collective offering weekly runs all over the country. Every run starts at a coffee shop, where everyone gathers after to chat. They also host events regularly.

      Location: Nationwide

      Days they meet: Various

      Time: Various

      Distances: Various

      Running Clubs In JohannesburgRockies Running Club

      Welcoming walkers and runners alike, the club also has time trials, Comrades training and socials. They’re centrally located at Zoo Lake in Parkview.

      Location: Zoo Lake, Parkview

      Days they meet: Sundays

      Time: 06:00

      Distances: 16km & 40km, 5km time trial

      Thesis Run Cru

      Running for good vibes, this club meets up on the weekend to run and socialise. Something to love: they’re big on welcoming beginners, sharing expertise in nutrition and running.

      Location: Soweto

      Days they meet: Weekends

      Time: 06:00

      Distances: 5km – 25km

      Braamfie Runners

      This social crew meets on Saturday mornings and has grown into one of the largest crews in the country, catering to every level of runner. Big on socialising and running, there is no sign-up or fees required.

      Location: Braamfontein

      Days they meet: Saturdays

      Time: 06:30

      Distances: 10km

      READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowRunning Clubs In GqeberhaCharlo Athletic Club

      A family-focused club, Carlo offers a community for everyday runners. With 126 members, you’re bound to make a friend!

      Location: Italian Club, Harold Road

      Distances: 5km & 8km time trials

      P-Easy Running Club

      Running, but make it easy-peasy. Tuesday mornings, find these fun-loving runners in Gqeberha chasing the sunrise and sometimes playing padel, too.

      Location: Summerstrand

      Days they meet: Tuesdays

      Time: Mornings

      Distances: 5km, 7km & 8km

      Crusaders Athletic Club

      On Mondays and Thursdays, this group runs together. Routes vary, but all are welcome, including walkers. The route is between seven to 10km.

      Location: St Georges Park

      Days they meet: Mondays & Thursdays

      Time: Evenings

      Distances: Various

      Running Clubs In DurbanSocial Runners Club

      Race-focused and fun, this club offers camaraderie in Durban and a fun, quirky presence on Insta.

      Location: Daily Dose coffee shop

      Days they meet: Fridays

      Time: Evenings

      Distances: 5km & 10km

      Durban Athletic Club

      Wanna be part of history? This is South Africa’s oldest athletic club, according to the website, founded in 1879. On a Thursday, the crew gather to run – there are three routes to choose from.

      Location: Kings Park Athletic Stadium

      Days they meet: Thursdays

      Time: Evenings

      Distances: Various

      Regent Harriers

      Originally founded as a training group for the Comrades Marathon, this crew attracts runners from all levels and meets every Tuesday and Friday in Durban North.

      Location: Durban North

      Days they meet: Tuesday and Friday

      Time: Evenings

      Distances: 10km to 30kmkm

      READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsRunning Clubs In Cape TownChicks Who Trail

      Like the name suggests, this crew hits the trails together – safety in numbers! Stemming from a need for a community for women to learn and challenge each other, the group meets every Thursday eve and grabs a beer after.

      Location: Atlantic Seaboard

      Days they meet: Thursdays

      Time: Evenings

      Running Late Club

      Born from the idea that you can start running at any time, any age, this supportive club offers “a place to belong”, per the website. They have a community on Strava, TikTok and Instagram.

      Location: Atlantic Seaboard

      Days they meet: Wednesdays

      Time: Evenings

      Distances: 5km & 7km

      Couch Potato Run Club

      This welcoming group aims to debunk the idea that running is a daunting experience. Instead, Couch Potato inspires and encourages members, especially beginners, and offers guidance from recovery, building fitness and confidence.

      Location: Citywide

      Days they meet: Various

      Time: Various

      Distances: 5km More

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      6 memorable horse riding spots in the UAE

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      Life

      by Sarah Joseph
      18 mins ago

      From a spacious paddock to qualified instructors, the UAE is well-known for this exhilarating sport which is available all year round for you to enjoy. With horse riding being one of the most sought-after activities it’s worth a try even if you’re a beginner.
      So, get your equestrian hat on to enjoy the outdoors and experience nature at its finest.
      As here at Emirates Woman we are quite the fans of horse-riding, here’s a curated list of stables with fully equipped facilities for you to embrace throughout the year, especially now.
      Dubai Polo & Equestrian Club

      With a state-of-the-art polo and equestrian community located in Dubailand, with over six million square feet of land, it consists of four world-class polo fields, a polo academy, a riding school with a dedicated riding aren’t emulating that Andalusian elegance with an oasis of excellence and uncompromising luxury. The instructors help fine-tune your skills with the well-schooled horses as it operates from Sunday to Saturday, 6am to 12am. Prices start at Dhs240 for beginners in a group setting and Dhs475 for a private beginners class.
      For more information visit poloclubdubai.com
      JA Equestrian centre

      Featuring its own air-conditioned stables with a vast expanse at JA, The Resort. This wonderful place for horse riding in the UAE provides expert qualified instructors for both experts and beginners in a fully-equipped schooling environment where regular riders can venture out and enjoy the natural desert environment, making it available all year round. The stables operate from 7am to 12pm and 4pm to 7pm.
      For more information visit jaresortshotels.com
      Dubai City stable

      This family-friendly oasis located in Umm Sequim district, being only 10 minutes from Dubai’s Downtown area is perfectly suited for city residents who are either trained or wish to begin their horse riding journey as this stable is truly the perfect point for all horse desert adventures as they offer both private and group tuition for beginners through various events too. Starting at Dhs190 for 45 minutes, this place is definitely one to visit.
      For more information visit dubaicitystable.com 
      Sharjah Equestrian and Racing club

      Being one of the first equestrian clubs in the UAE established under the patronage of H.H. Sheikh Dr. Sultan Bin Mohammed Al Qassimi, this riding club is located on Al Dhaid Road. It’s home to one of the largest indoor riding facilities in the Middle East ensuring that its well equipped with qualified trainers and riding instructors who have advanced their technical skills. The riding school is closed on Tuesday and is open from morning 8am to 12pm and 4pm to 8pm.
      For more information visit serc.ae
      Emirates Equestrian centre

      Whether you’re interested in horse riding or simply wish to experience a tranquil equine desert escape, riders of all levels are welcome and also have the opportunity to learn about show jumping, dressage, eventing, join the pony club or visit the riding school. With fully qualified instructors being able to answer your queries, polo events also take place for you to simply visit. The lesson hours are available from 7am to 11am and 4pm to 7pm and is located on Al-Ain Road, Dubai.
      For more information visit emiratesequestriancentre.com
      Al Wadi Equestrian Centre
      Located at the Ritz Carlton resort Al Wadi in Ras Al Khaimah, this equestrian centre offers lessons and experiences for guests of all ages and skill levels. Group and private lessons are available for experienced and beginner riders, including children. Spacious paddocks and a horse-walking arena are among the facilities.
      For more information visit www.ritzcarlton.com/en/hotels/uae/al-wadi-desert/

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Feature Image: Instagram @oumaymaboumeshouli More

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      5 Beginner Yoga Poses To Help You Sleep Better

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      These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
      [embedded content]
      5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

      Sattva Yoga Gear Black Meditation Cushion

      Crescent meditation cushion

      When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.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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      The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates Routine

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      Any woman on social media would know wall Pilates workouts: the trend that racked up over 22 million likes on TikTok is peppered throughout your daily scroll, purporting a slender, stronger frame using just a wall. But do wall Pilates workouts do all they claim to? WH spoke to experts for the 411.So, What Is Wall Pilates Anyway?  Simply put, it’s Pilates… with a wall. The firm object, says Pilates instructor Jordyn Stoos, “can help balance and stability for those that might need to build their strength, whilst performing a limited Pilates repertoire.” Pilates is by nature a low-impact exercise modality that focuses on core and stability while enhancing flexibility. By adding a wall (or any stable surface), Pilates becomes more accessible. “It’s a built-in guide that helps with alignment, posture, and control, making exercises more intentional and precise,” says Melissa van der Walt, a Pilates instructor.What Are The Benefits?“Wall Pilates is incredibly functional, meaning it improves strength and mobility in a way that translates to better posture, reduced back pain, and a stronger core for everyday movements,” says van der Walt. “The wall acts as a built-in resistance tool, balance aid, and alignment checker all in one—so it’s way more than just a substitute for a bench or the floor.”Wall Pilates workouts help activate your core muscles:It offers deeper core engagement, since pressing into the wall “forces your deep core muscles to activate properly, making ab work more effective,” she adds.It aligns your practiceFor everyone wanting to appear more confident, taller and slimmer, consider the wall a free tool. As a built-in guide, the wall forces proper alignment and reduces lower-back strain.It’s a boon for balance “What people often don’t realise is that balance in itself needs to be strengthened, too,” says Stoos. “I often have clients that find themselves so surprised when I ask them to do a balance exercise and they topple over!” To combat this, the wall is great for checking posture while balancing and using stabiliser muscles. Stabilisation exercises, like balancing, “helps to activate the core and strengthen the spinal stabilisers,” says Stoos.READ MORE: 7 Proven Pilates Benefits And The Best Apps To DownloadWhy Wall Pilates Workouts Might Be Right For YouYou’re older: Balance and bone density decline as you age. Wall Pilates offers a strength workout that helps improve balance and muscle strength, a key factor in bone-building.

      You’re a Pilates newbie: “It offers extra support so you’re not compensating with the wrong muscles,” says van der Walt.

      You’re post-partum: This gentle workout focuses on deep core strength, including those all-important pelvic floor muscles, which are compromised during childbirth.

      You want a challenge: No cheating when you’re up against the wall, says van der Walt. “There’s no momentum or “cheating” the movement – your muscles have to do all the work.” Plus, she adds that the extra level of resistance (I.e., pushing against the wall) forces engagement, making even simple movements more challenging.

      You need low-impact movement: If you’re recovering from an injury, wall Pilates workouts are easy on the joints but still challenge muscles.READ MORE: What You Need To Know About Doing Pilates For Weight LossCan Wall Pilates Help With Weight Loss?Weight loss is a specific balancing act that involves calories, yes, but also hormonal balance, science says. Still, movement is a great way to move the needle and wall Pilates can be part of your movement routine. For body recomposition, i.e., adding muscle tone and definition, wall Pilates can help you achieve that, says van der Walt. “It’s fantastic for toning, sculpting, and increasing muscle endurance,” she explains. “But body composition shifts come from a mix of:Progressive Resistance – Over time, you need to increase intensity (using body weight, resistance bands, or even light weights) to keep building muscle.

      Nutrition – No workout alone will change body composition without proper nutrition to support fat loss and muscle retention.

      Overall Movement & Cardio – Pilates strengthens and sculpts, but adding walking, strength training, or other movement will amplify results.”Also, remember that muscle is a key component in minimising fat stores. Per van der Walt, wall Pilates can help strengthen your core, increase muscle endurance, improve posture and support joint health and mobility. And let’s be real: those are all very worthy pursuits for overall health.Your Go-To Wall Pilates No-Equipment WorkoutFollow this simple no-equipment at-home wall Pilates workout from van der Walt to get your gains:
      [embedded content]
      READ MORE: 15 Pilates Exercises That’ll Work Your Core From Every Angle Without Any Equipment More

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      12 facts to know about Sheikh Hamdan

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      Life

      by Sarah Joseph
      9 seconds ago

      His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum is constantly here there and everywhere.
      Everything you didn’t know about the Crown Prince of Dubai: Sheikh Hamdan
      With an unending list of passions and hobbies, Emirates Woman has taken a deep dive into some interesting things you might not know about the His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, Crown Prince of Dubai, Deputy Prime Minister, and Minister of Defence of the UAE,
      He’s a massive foodie

      For those always on the lookout for places to dine in, these well-known establishments in Dubai have had the seal of approval from UAE royalty.
      Sheikh Hamdan absolutely loves to dine at the best eateries in Dubai including Roka, Ammos, Alici, Carine, Avli by tashas and many more.
      Sheikh Hamdan is a doting dad

      His Highness became a father for the first time in May 2021, welcoming twins Rashid and Shaikha into the world. Since then, the Crown Prince of Dubai has truly become the ultimate doting dad. Fazza has shared tidbits of the growing twins on social media. He’s know for sharing some adorable doting father moments with his 14 million followers on Instagram. He welcomed his third child in February 2023. Named Mohammed bin Hamdan bin Mohammed Al Maktoum he is the third addition to the Crown Prince of Dubai’s growing family.
      Sheikh Hamdan has cycled alongside an ostrich

      In a heart-stopping video taken to social media, Sheikh Hamdan is seen racing an ostrich in Dubai which is the world’s fastest bird on land. As he cycles with his entourage on the track, his love for the wildlife is beautifully depicted in this video.
      He’s passionate about underwater sports

      While inspiring many to take the plunge, Sheikh Hamdan makes the idea of deep water underground diving look very easy, as he continuously shares footage of himself under the sea, while also heading numerous metres below the surface to explore hidden underwater caves.
      He can fly a helicopter

      Starting off from Bluewaters island and making his way to Dubai Marina Mall as he goes around Dubai, Dubai’s Crown Prince’s video on social media has circulated around the UAE as he clearly loves to fly his chopper.
      He is also a poet

      With the caption for the above image being translated as follows, picking up poetry from his father has been one of the hidden talents he possesses, as he has also published under the pen name ‘Fazza’ which is an ode to a legendary Arab knight.
      Nature of the Soul
      My poems have meaning written with intuition I write my poems aware and observant My poems are not empty and a waste of my time They become more valuable with the passing of time
      What his nickname ‘Fazza’ means
      As mentioned, Sheikh Hamdan is affectionately known as ‘Fazza’. It means “the one who helps” in Arabic.
      He has climbed to the top of Burj Khalifa

      While scaling to new heights before the end of 2020, Sheikh Hamdan is seen scaling the sky-high building with his video amassing over 900,000 views and over 10,000 comments. He also showcases how high he is as he points the camera directly below him showing the busy Dubai highway and other buildings below. Well, this is not the first time he managed to do this, he also scaled to the top around seven years ago.
      He’s besties with Cristiano Ronaldo

      Over the years, Sheikh Hamdan and football superstar Cristiano Ronaldo have become firm friends. Whenever Ronaldo visits the Emirate, the Crown Prince ensures he has the best time in Dubai.
      He launched the Dubai Fitness Challenge

      Fazza himself launched the Dubai Fitness Challenge back in 2017, encouraging people to be more active in the emirate.
      He’s an avid traveller

      From mountainous regions to adrenaline-fueled spots, Fazza’s travels around the world exude his passion for exploration and adventure. Emirates Woman has curated a list of all the potential places to add to your bucket list. From Scotland to Japan, this Royal has travelled the globe and continues to make trips around the world.
      Sheikh Hamdan is a keen photographer

      Sheikh Hamdan is also a keen photographer always capturing spectacular shots of the travels he’s on and photographs around Dubai.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Instagram, Feature Image: Faz3 More

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      in fitness and body

      FYI: Your Local Park Has All The Equipment For A Full-Body Outdoor Workout

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      Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done. POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting breker dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.How this outdoor workout in the park works: This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.Reps: AMRAP in 30 seconds Rest: 20-30 seconds per move; one minute per circuitSets: Complete the circuit three times READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceUp the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!The moves Incline push-upsFind a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position. Focus: Engage your core and maintain a straight back throughout the movement.Negative chin-upsFind a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat. Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsBench hopsAssume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement. Focus: Control the movement and land softly. This exercise improves core stability and coordination.Step-upsFind a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side. Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.Shuttle sprintsSet up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.Hanging leg raisesHang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.Toe tapsFind a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs. Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsElevated shoulder tapsAssume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side. Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.Watch the full outdoor park workout:
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      This article was written by Wanita Nicol More

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      in lifestyle and culture

      10 yoga studios in Dubai to book for a calming session

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      Life

      by Sarah Joseph
      17 seconds ago

      VIEW GALLERY/ 10 IMAGES
      As it’s important to start the year on a positive note, it’s time to book a yoga session to feel calm from the inside out.
      So, whether you’re a beginner or an experienced yogi, there’s a class for everyone to try out and feel completely rejuvenated after.
      What are some of the benefits of yoga?
      Physical and Mental Health
      Yoga is known for its numerous health benefits, including improved flexibility, strength, and mental clarity. International Yoga Day aims to raise awareness about these benefits and encourage people to incorporate yoga into their daily lives.
      Cultural Heritage
      Yoga has ancient roots in Indian culture and philosophy. The day highlights yoga’s historical significance and its role in promoting a balanced lifestyle.
      Global Unity
      The celebration fosters a sense of global unity by bringing people together from various countries and backgrounds to participate in yoga activities, emphasizing peace and harmony.
      From Vinyasa to hip hop yoga, you can choose a class that fits best into your workout routine to relax and heal during your time off or for a midweek break.
      Hence, for inspiration on where to book next, Emirates Woman has curated the perfect guide of venues to book for your upcoming yoga class.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @galaortin & Feature Image: Emirates Woman’s January Cover 2024 More