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      World Bike Day: 5 fitness studios taking your spin class to the next level

      by

      Life

      2025 is all about amping up your fitness routine and what better way to start than with a spin class.
      With World Bike Day celebrated on June 3. Established by the United Nations General Assembly in April 2018, the day highlights the versatility and longevity of the bicycle, which has been in use for over two centuries.
      By combining the best of both worlds, everyone can escape for 45 minutes with challenges for all level, for each participant to move at their own pace.
      So to begin, Emirates Woman has curated a guide of the best studios that offer spinning to take your fitness regime to the next level.
      1Rebel

      Situated behind the Arts Club, 1Rebel is an 11,600 square feet gym space with high-powered equipment including stationary spinning bikes for an intense body workout. With curated playlists and state-of—the-art equipment, you can burn up to 800 calories per class. One session is priced at Dhs130 and it’s located at ICD Brookfield, this place is must-visit.
      For more information visit 1.Rebel.com
      CRANK Fitness Studio

      For those who require a high-energy workout, spinning at Crank is nothing short of that with its adrenaline-fueled music. Each class is conducted by highly trained professional, who brings their expertise to the table. This fitness boutique also offers an exclusive smoothie section for visitors to have the entire experience from start to finish. The first trial session is priced at Dhs80, with its location in Unit 43, Alserkal Avenue.
      For more information visit crank-fit.com
      Platform

      Surrender to our coaches as they set the pace in our state-of-the-art studio and take you through a 45-minute dance party on the bike. Our cycle classes are designed to be an experience to help you check out from your responsibilities of the day and achieve some me time. One session is priced at Dhs142.80 and it has locations around Dubai Marina, DIFC, Dubai Hills and Eden House.
      @theplatformstudios
      FitnGlam

      Amp up your cardio fitness level with the ultimate indoor cycling experience. Surrender to rockstar instructors as they set the pace in the state-of-the-art studios with Stages bikes. These technologically advanced indoor bikes, set your success in motion with one of the smoothest, smartest and strongest rides of your life. This UAE’s premium women-only club promises a stronger environment for everyone to grow. For membership packages, contact FitnGlam. The studios are located across Al Ghurair Warehouses, Al Quoz, Sports Society Complex Mirdif and Dubai Hills Mall.
      For more information visit fitnglam.ae
      Boxica
      This studio offers a range of different ride classes for those wanting a quick endorphin rush any time of the day. 30-50 minute sessions of intense cycling on their state-of-the-art equipment helps clients track progress through RPM and watts expended. Of course, no ride class is complete without an epic soundtrack, and Boxica pairs their classes with heart-pumping beats to keep gym-goers working hard through the end of the session. For membership packages, contact Boxica. The studio is located at The Hive Building, Studio City.
      @boxica
      January’s – The Alignment Issue with FitnGlam  – Download Now
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Unsplash @josh-nuttall More

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      10 yoga studios to book for a calming session in Dubai

      by

      Life

      20 mins 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: Instagram @sisterlytribe More

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

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      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

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      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

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      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.
      [embedded content]
      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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      4 Moves That’ll Help You Build Seriously Strong Legs

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      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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      9 fabulous activities to experience in Dubai this weekend

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      Your ultimate weekend guide in Dubai, May 16 to 18, 2025.
      Dine at this new restaurant

      Maison Dali, the bold new dining concept from Culinary Arts Group, opens April 3 at The Opus by Zaha Hadid in Business Bay. Helmed by three-Michelin-starred chef Tristin Farmer, this Mediterranean-Japanese brasserie blends Michelin-level cuisine with a laid-back, artful vibe. Expect inventive dishes like King Crab Ceviche and Smoked Lobster Donabe, a standout vegetarian menu, and a theatrically crafted drinks programme inspired by the seven global art disciplines. Set in a surreal, Dali-inspired space with an intimate terrace and private dining room, Maison Dali promises a multisensory experience rooted in creativity, culture, and culinary excellence.
      For more information visit @maisondali_dubai
      Book a weekend retreat

      More than a retreat, curated journey into presence and restoration—blending movement and stillness at Delano Dubai. Guided by Adrienne Everett, ALO Yoga Instructor and founder of HWH Studio, together with select instructors including Dilnoza, Lu, and other invited wellness experts, the weekend unfolds through deeply embodied practices, curated treatments, and refined offerings—all designed to support your personal reset. It takes place From May 16, 9am onwards to May 17, 7pm onwards at Bluewaters with prices starting at Dhs160 per class.
      For more information visit hwhstudiodubai.com
      Indulge in this new menu

      Located at Atlantis The Royal, the latest offering at Ling Ling features over 30 new dishes that reimagine Asian cuisine through fresh, contemporary flavours. Highlights include the wagyu beef sando with tonkatsu sauce, grilled tiger prawns with Balinese sambal, Korean-style short ribs with banchan, and wok-fried spiny lobster with a choice of sauces ranging from ginger scallion to black bean. Thai-inspired desserts like mango sticky rice and Thai tea crème brûlée are not to be missed. Ling Ling favourites such as the Boston lobster pad Thai, 24k gold wagyu, and kiwami sushi platter remain on the menu. For late-night diners, the new ‘Late Night Bites’ menu is available every Friday and Saturday from 12:15am to 2:00am, offering dishes like bao buns, okonomiyaki fries, and mochi.
      For more information visit @linglingdubai
      Book a beachside daycation

      Summersalt Beach Club, the stylish seaside escape at Jumeirah Al Naseem. With uninterrupted views of Burj Al Arab, it’s the perfect setting to unwind, soak up the sun, and enjoy a laid-back yet lively atmosphere. The beachfront restaurant serves up vibrant Latin American cuisine, from colourful appetisers to flavour-packed mains and indulgent desserts, ideal for a long, sun-drenched lunch or sunset dining. Guests can choose from two day pass options: Dhs500 per person (non-redeemable on F&B) or Dhs800 per person with Dhs400 credit to spend on food and drinks. Whether you’re lounging poolside, dipping into the sea, or sipping cocktails to the sounds of the DJ, Summersalt blends beachside relaxation with elevated dining. The beach club is open daily from 9am to 7pm, while the restaurant welcomes guests from 12:30pm to midnight.
      For more information visit @summersaltbeachclub
      Book this immersive experience

      Dubai’s hidden gem, House of Hype now has a unique experience. Designed to ensure every adventure is tailored to each visitor, the park offers a diverse range of content creation stages where every guest becomes their own unique social star! Use the power of your voice to create your own, one-of-a-kind, sneaker design at U-design. Whisper, sing, or share a secret and a digital sneaker with a personalized music track will be yours to keep. Become the star you are in your own music video with body tracked back up dancers or play a game that uncovers your personality and generates one-of-a-kind Augmented Reality avatars, ready to post. Tickets are priced at Dhs149 or HyperPasses can be purchased with a combo ticket to AYA Universe.
      For more information visit house-of-hype.com 
      Shop ’til you drop

      The New Balance X Ounass pop-up was held exclusive at Koncrete Space to put the New Balance Grey Days 2025 collection, straight from their launch event at Koncrete Space. The collection pays a homage to the brand’s heritage, and key launches will be exclusively available on Ounass from May 14 , 2025 onwards. Grey Days 2025 is an expression of Grey as limitless possibility. The classic New Balance shade is applied in various forms across twenty-one footwear and eleven apparel styles, ranging from all-time classics to modern favorites. So, you can now add a pair to your shoe closet.
      For more information visit newbalance.co.ae
      Watch a movie at this homegrown cinema

      As the summer heat kicks in, Cinema Akil at Alserkal Avenue isn’t cooling down – it’s turning up the bold, the bizarre, and the brilliant. This month’s lineup is serving a full-blown cinematic heatwave: from gripping dramas and edge-of-your-seat thrillers to a trippy sci-fi ride that’ll leave your brain doing backflips (in the best way). Back by popular demand, To a Land Unknown and Thank You for Banking With Us are making a return to the big screen after winning hearts at Reel Palestine – because once clearly wasn’t enough. Ticket prices start at Dhs50.
      For more information visit cinemaakil.com
      Try this Superlicious brunch
      For an exciting Saturday, Bubbalicious has an elevated experience with unexpected twists every weekend. From sushi and seafood to bao buns, roasts and cheese towers and chocolate fountains, all our favourite experiences are here. This is no ordinary brunch with its extravagant food stations. From Tomahawk steak to a show-stopping seafood platter packed with oysters, the options are endless. With 32 beverage stations, guests are spoiled for choice. The brunch takes place every Saturday from 1pm to 4pm, at The Westin Dubai Mina Seyahi, starting from Dhs475 for soft drinks packages, Dhs585 for the Sparkilicious package
      For more information visit mariott.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @pearsorbet More

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      in lifestyle and culture

      12 fabulous activities to experience in Dubai this weekend

      by

      Your ultimate weekend guide in Dubai, May 16 to 18, 2025.
      Dine at this new restaurant

      Maison Dali, the bold new dining concept from Culinary Arts Group, opens April 3 at The Opus by Zaha Hadid in Business Bay. Helmed by three-Michelin-starred chef Tristin Farmer, this Mediterranean-Japanese brasserie blends Michelin-level cuisine with a laid-back, artful vibe. Expect inventive dishes like King Crab Ceviche and Smoked Lobster Donabe, a standout vegetarian menu, and a theatrically crafted drinks programme inspired by the seven global art disciplines. Set in a surreal, Dali-inspired space with an intimate terrace and private dining room, Maison Dali promises a multisensory experience rooted in creativity, culture, and culinary excellence.
      For more information visit @maisondali_dubai
      Book a weekend retreat

      More than a retreat, curated journey into presence and restoration—blending movement and stillness at Delano Dubai. Guided by Adrienne Everett, ALO Yoga Instructor and founder of HWH Studio, together with select instructors including Dilnoza, Lu, and other invited wellness experts, the weekend unfolds through deeply embodied practices, curated treatments, and refined offerings—all designed to support your personal reset. It takes place From May 16, 9am onwards to May 17, 7pm onwards at Bluewaters with prices starting at Dhs160 per class.
      For more information visit hwhstudiodubai.com
      Indulge in this new menu

      Located at Atlantis The Royal, the latest offering at Ling Ling features over 30 new dishes that reimagine Asian cuisine through fresh, contemporary flavours. Highlights include the wagyu beef sando with tonkatsu sauce, grilled tiger prawns with Balinese sambal, Korean-style short ribs with banchan, and wok-fried spiny lobster with a choice of sauces ranging from ginger scallion to black bean. Thai-inspired desserts like mango sticky rice and Thai tea crème brûlée are not to be missed. Ling Ling favourites such as the Boston lobster pad Thai, 24k gold wagyu, and kiwami sushi platter remain on the menu. For late-night diners, the new ‘Late Night Bites’ menu is available every Friday and Saturday from 12:15am to 2:00am, offering dishes like bao buns, okonomiyaki fries, and mochi.
      For more information visit @linglingdubai
      Book a beachside daycation

      Summersalt Beach Club, the stylish seaside escape at Jumeirah Al Naseem. With uninterrupted views of Burj Al Arab, it’s the perfect setting to unwind, soak up the sun, and enjoy a laid-back yet lively atmosphere. The beachfront restaurant serves up vibrant Latin American cuisine, from colourful appetisers to flavour-packed mains and indulgent desserts, ideal for a long, sun-drenched lunch or sunset dining. Guests can choose from two day pass options: Dhs500 per person (non-redeemable on F&B) or Dhs800 per person with Dhs400 credit to spend on food and drinks. Whether you’re lounging poolside, dipping into the sea, or sipping cocktails to the sounds of the DJ, Summersalt blends beachside relaxation with elevated dining. The beach club is open daily from 9am to 7pm, while the restaurant welcomes guests from 12:30pm to midnight.
      For more information visit @summersaltbeachclub
      An elevated brunch worth booking this weekend

      Set high above the city on the 73rd floor of Address Beach Resort, Mott 32 Dubai redefines Saturday brunch with a refined and rhythmic feast. Boasting fine dining, vibrant beats, and sky-high views, the brunch runs every Saturday from 12:30pm to 4pm. The curated set menu also delivers an artful spread of starters and dim sum: from Wild Mushroom Dumplings and Shrimp & Pumpkin Har Gow to French Bean Duck Gyoza and Szechuan Chicken Wontons in chili oil. Each dish is plated to perfection and paired with your choice of soft beverages, house pours, or bubblt—packages start at AED 375. At the centre of it all? Mott32’s signature dish: The 42-day Apple Wood Roasted Peking Duck—smoked with sweet, earthy aromas and served on crisp crackers with scallions, cucumber, and a rich house-made hoisin.
      For reservations, email reservations@mott32dubai.com or call +971 4 278 4832.
      Book this immersive experience

      Dubai’s hidden gem, House of Hype now has a unique experience. Designed to ensure every adventure is tailored to each visitor, the park offers a diverse range of content creation stages where every guest becomes their own unique social star! Use the power of your voice to create your own, one-of-a-kind, sneaker design at U-design. Whisper, sing, or share a secret and a digital sneaker with a personalized music track will be yours to keep. Become the star you are in your own music video with body tracked back up dancers or play a game that uncovers your personality and generates one-of-a-kind Augmented Reality avatars, ready to post. Tickets are priced at Dhs149 or HyperPasses can be purchased with a combo ticket to AYA Universe.
      For more information visit house-of-hype.com 
      Shop ’til you drop

      The New Balance X Ounass pop-up was held exclusive at Koncrete Space to put the New Balance Grey Days 2025 collection, straight from their launch event at Koncrete Space. The collection pays a homage to the brand’s heritage, and key launches will be exclusively available on Ounass from May 14 , 2025 onwards. Grey Days 2025 is an expression of Grey as limitless possibility. The classic New Balance shade is applied in various forms across twenty-one footwear and eleven apparel styles, ranging from all-time classics to modern favorites. So, you can now add a pair to your shoe closet.
      For more information visit newbalance.co.ae
      Watch a movie at this homegrown cinema

      As the summer heat kicks in, Cinema Akil at Alserkal Avenue isn’t cooling down – it’s turning up the bold, the bizarre, and the brilliant. This month’s lineup is serving a full-blown cinematic heatwave: from gripping dramas and edge-of-your-seat thrillers to a trippy sci-fi ride that’ll leave your brain doing backflips (in the best way). Back by popular demand, To a Land Unknown and Thank You for Banking With Us are making a return to the big screen after winning hearts at Reel Palestine – because once clearly wasn’t enough. Ticket prices start at Dhs50.
      For more information visit cinemaakil.com
      Try this Superlicious brunch
      For an exciting Saturday, Bubbalicious has an elevated experience with unexpected twists every weekend. From sushi and seafood to bao buns, roasts and cheese towers and chocolate fountains, all our favourite experiences are here. This is no ordinary brunch with its extravagant food stations. From Tomahawk steak to a show-stopping seafood platter packed with oysters, the options are endless. With 32 beverage stations, guests are spoiled for choice. The brunch takes place every Saturday from 1pm to 4pm, at The Westin Dubai Mina Seyahi, starting from Dhs475 for soft drinks packages, Dhs585 for the Sparkilicious package
      For more information visit mariott.com
      Book the world’s most luxurious IMAX cinema—now open in Dubai
      Whether you’re a cinephile craving the latest blockbuster or a design enthusiast, this cinematic sanctuary is one to experience. Reimagined with futuristic finesse and French-designed elegance, the IMAX experience at VOX Cinemas takes movie watching to another level like no other.

      Billed as the world’s most innovative IMAX theatre, this next-gen space features custom-designed Ōma Cinema® pod seating—exclusive, elevated viewing balconies that bring an immersive intimacy back to the big screen. Think plush, reclining chairs, silky pillows and blankets, and full waiter service, all within your own private theatre pod for five. Guests can indulge in VOX’s signature THEATRE menu inside an IMAX auditorium, with curated bites from an extensive menu delivered directly to their seats. Arrived earlier ahead of your movie showtime? Guests can spend time at the THEATRE lounge with plush seating, selection of games, and small bites are available while you wait.
      For tickets, visit voxcinemas.com or the VOX app.
      Book this new Oriental-inspired nightlife destination

      Open from 9pm to 3am, Tuesday through Sunday, Antika is already making waves as Dubai’s most dynamic new nightspot. The Levantine dining and nightlife concept has officially reopened in its stunning new home at the 25hours Hotel Dubai One Central—just steps away from the buzz of 25 Jump Street—and it’s nothing short of a spectacle. Antika, with its red velvet seating, gold-accented interiors, and majestic ceiling channels old-world Oriental elegance whilst serving up modern energy. Showcasing live entertainment of performers and DJ sets, each night feels curated and cinematic. Food-wise, Chef Louay Noureldine’s elevated Levantine menu is packed with show-stoppers including the Hummus Royale crowned with Wagyu tenderloin, The Fisherman’s grilled lobster, and a dreamy Osmaliyeh tiramisu finale.
      For reservations, email reservations@antikabar.com or call +971 50 735 9177.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @pearsorbet More