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

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

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

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

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

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

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

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

    Stability work on one leg

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

    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

    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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    12 fabulous activities to experience in Dubai this weekend

    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

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

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

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

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

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    Can Pilates Double As Your Strength Training Workout?

    Search “strength Pilates” on TikTok and you’ll see something curiously nouveau: Pilates moves, coupled with dumbbells and traditional strength training movements, like squats. But, newsflash: “Pilates has always been strength training,” says Pilates instructor and owner of Essie’s Pilates, Essie Potgieter. So what’s the difference between regular Pilates and Pilates strength training on TikTok and YouTube? Potgieter explains. What Is “Strength Training Pilates”? “Some instructors may place more emphasis on the strength element of Pilates compared to others, but when the technique is done properly, it [Pilates] will always involve strength-building,” says Potgieter. “Even the most basic Pilates exercises, without any props or equipment, are among the most effective ways to build strength quickly when performed correctly.” 

    In a 2019 study in PeerJ, researchers trained two groups of women aged 60 to 80, one group with Pilates and the other with traditional resistance training. They found that Pilates showed greater improvements in back and hip posture, while resistance training improved the muscle force for hips and trunk. However, researchers noted that both groups improved functional strength. Translation? Pilates can strengthen muscles. Pilates builds strength by improving muscle endurance, which is the amount of time your muscles can sustain exercise. Typically, this can be done with light weights and high repetitions. 

    However, when referring to “strength training”, it’s important to consider the specific goal you have in mind. High repetitions and light weights are great for boosting posture and sculpting lean muscle. But if you’re looking to increase the amount of weight you can lift or significantly increase muscle mass, grabbing heavy weights and lowering the rep range is a smarter modality. READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How Can I Pick The Right Weight For Strength Pilates? While Pilates is a naturally strengthening workout, adding weights ups the intensity. “However, if you want to add weight to your training, it’s essential to first ensure that you have the correct centering and control, and this is where Pilates principles are incredibly helpful,” says Potgieter. “By focusing on precision during each exercise, you’ll engage more muscles working together at once, rather than isolating just one specific muscle. Not only will this help prevent injuries, but it will also lead to faster, better results.”To use dumbbells in Pilates, try using two sets, says Potgieter: one heavier and one lighter, and alternate between them. A good way to figure out if your chosen weight is the right one is if your form becomes compromised, says Potgieter. “These compensations are usually an indication that you should lighten the weight.” In the end, she encourages a playful, give-and-take approach. “Ultimately, it’s about connecting from your center, performing the exercises with precision and control, while still remembering to breathe. Sometimes, lighter resistance can be more challenging than heavier resistance, depending on the exercise or equipment. So, play around with your Pilates practice, as it has endless possibilities.”READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineWill Strength Training Pilates Change My Body Shape? “Pilates aims to get the body working as a whole: front and back, left and right, top and bottom, ensuring equal strength and balance,” explains Potgieter. For this reason, Potgieter agrees that Pilates is a great way to achieve body composition results. “In less time, you engage more muscles while building length and flexibility at the same time,” she says. And, it’s a workout you can do even with an injury, since it’s low-impact and adaptable. “Strengthening is approached differently for someone recovering from an injury, a prenatal client, or a professional athlete,” says Potgieter. “Making use of different props and equipment can be incredibly helpful to meet people where they are in their strengthening journey and supporting their unique needs.”Try This Pilates Strength Workout This Pilates strength training routine, from Potgieter, is adaptable to anyone. Mix up the routine: do 10 to 15 reps for four sets, or add a 45-second timer. 
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    1. Shoulder Bridge with Single Leg MarchLie on your back, press through your heels, and engage your glutes to lift your pelvis. Activate your core by drawing the pubic bone toward the ribcage, keeping the ribs down and hips level. 

    As you lift one leg into a march, stabilise through the supporting foot, anchor the shoulder blades into the mat, and avoid any shifting in the hips.Modification: Instead of lifting the entire leg, raise just the heel while keeping the toes on the mat. Focus on pressing through the stabilising heel to engage the glute of the stabilising side. Arms can also anchor into the mat to support stability.For a challenge: Add a weight plate or dumbbells. 2. Double Leg StretchStart curled into a small ball, drawing your abdominals down toward your spine and up toward the ribcage. 

    Extend arms and legs straight out in opposite directions, as if moving through wet cement, while keeping your abs engaged and ribcage connected, trying to avoid bulging in stomach and ribcage. 

    Then, draw the limbs back in, maintaining deep abdominal engagement and a long spine. Keep your shoulder blades connected to your back to avoid shrugging or neck tension. Eye gaze should stay between your inner thighs to avoid neck tension by throwing your head back.Modification: Keep your head resting on the mat. Stabilise through the shoulder blades and tailbone, maintaining a steady pelvis and lower spine by sinking your stomach and zipping your ribcage together. Only reach the arms and legs as far as you can while keeping the core engaged and ribcage down—avoid any popping out of the ribs or stomach. This ensures you’re working deep into the abdominals.For a challenge: Add a pair of light dumbbells or increase your rep range.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts3. Oblique Twist Start by stacking your hands and placing them behind the lower part of your skull to support your head. 

    Curl up into an abdominal prep position with knees in tabletop. From here, rotate your upper body by drawing the rib cage down on the side you’re twisting toward. 

    At the same time, bring the opposite knee toward your top elbow, as the bottom elbow reaches diagonally toward the far corner of the room. The other leg extends away.Note: Focus on initiating the twist from the rib cage muscles, your rotation comes from the torso, not the arms or neck. The head simply follows the movement of the spine and rests in your hands. Keep your lower body centred and stable, with the pelvis steady as the legs move.Modification: Straighten arm in front of your chest and fold your hands into a pistol shape. Curl up and twist, keeping your legs in tabletop and glued together to help stabilise the pelvis. As you twist, reach a little further by drawing the ribcage down and flattening the abdominals even more.For a challenge: Lengthen your pause at the top of every turn.4. Plank with Leg LiftsBegin in a strong plank position with wrists directly under shoulders. Wrap your upper arms inward by sliding your shoulder blades down your back; feel the engagement in the muscles under your armpits. 

    Staying in the plank, raise one straightened leg, squeezing your feet and legs together, and imagine wrapping the backs of your thighs toward each other. 

    Lower the raised leg to the mat, then lift. Repeat. Note: Create one long, straight line from the back of your skull, through your upper and lower back, all the way to your tailbone. Maintain this alignment by drawing the abdominals up toward the spine, zipping the ribcage in, and lifting the breastbone away from the mat—you are actively pushing away from the floor, not collapsing into it. Avoid any shoulder shifting by maintaining breastbone elevation, and prevent sinking into the lower spine with continued abdominal support.Modification: Lower one knee to the mat while keeping the same full-body connection. Stay lifted through your chest, core, and spine, maintaining that straight line from the back of your skull to your tailbone.For a challenge: Add ankle weights.5. Push-Ups with Leg LiftsBegin in the same setup as your plank position: wrists under shoulders, arms wrapping inward, and shoulder blades sliding down the back. Keep the chest broad and the body in one long line from the back of the skull to the tailbone. Lengthen and lift one leg off the mat and then shift your upper body slightly forward and bend your elbows straight back, toward your toes, as you lower down.

    As you push back up, engage the abdominals more and zip the ribcage more together to lift yourself away from the mat. Think of lengthening through the crown of your head, especially as one leg extends—this sense of length will help you dip deeper with control, rather than just sinking down.

    The movement should come from controlled arm and core strength, not momentum. Keep the spine long and the body stable throughout.Modification: Lower one knee to the mat for added support. Focus on maintaining length and elevation through the spine while continuing to engage the core and press evenly through both arms.For a challenge: Add ankle weights or increase your reps More

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    How Gymshark founder redefined entrepreneurship and built a community-first fitness brand

    Gymshark’s journey from a modest garage to a global fitness powerhouse is a testament in entrepreneurial spirit.
    At the centre is Ben Francis, founder and CEO, who dreamt up the idea of Gymshark after spotting a missed opportunity for quality gym apparel. What started as a dropshipping business model quickly evolved into a brand that placed community over transactions.
    Here, Ben shares his fitness routine and talks us through his journey that led him to redefining modern-day entrepreneurship with a new blueprint rooted in resilience, a few smart pivots, and a deep understanding of his audience – qualities that have propelled Gymshark into a billion-pound success with a loyal following.
    What do the first 30 minutes of your day look like, your morning routine?
    It’s a pretty simple one really. Wake up, get breakfast and ready for work!
    You founded the company at age 19 and have built an extremely successful global fitness empire. What advice would you give to your younger self?
    Don’t be afraid to fail. Gymshark was actually my seventh business venture. When the other six failed, I was hard on myself. But I learned from each and every one of them, which helped inform and structure Gymshark.

    What was the catalyst to launch GYMSHARK? Did you always want to work for yourself?
    When I first went to the gym when I was 16, I instantly fell in love with it. I knew immediately I wanted to do something that involved it. I was initially going to just put on muscle, but I soon realised that the clothes that were available were either skintight or made me look like I was wearing my dad’s suit. So, I thought, “Why not create something that me and my mates actually want to wear?” And that’s where the concept was born.
    The brand is opening its first store in Dubai Mall. How important is the Middle East region to the brand – was it a market you always want to expand into?
    Absolutely – I’ve visited the region a number of times, and I’m always blown away by the appetite for exercise here. It’s clearly a city that is obsessed with fitness. So, when we knew that we were all in on an omnichannel strategy, Dubai and the Middle East were always very high on our radar.

    What influenced the expansion and how did you manage scaling while retaining quality?
    We really want to be where our community are. And, as I say, there is a vast fitness community in Dubai. When we moved into bricks and mortar, we knew we wouldn’t instantly open 100 stores but rather be in iconic locations with amazing footfall. Take our first flagship store – it’s on Regent Street in London, one of, if not the most significant shopping street in Europe. And, it doesn’t come more iconic than The Dubai Mall in terms of both reputation and footfall. We also think that this ‘gentle’ approach enables us to ensure we retain quality in both our product, our people and our brand.
    Which category drives sales consistently and what separates GYMSHARK apart and ahead from other brands?
    We recently launched our brand platform, WE DO GYM. That’s there to tell everyone that we aren’t a sports brand, we aren’t an athleisure brand, we are a gym brand. It raised a few eyebrows at the time; some thought we might be narrowing our audience. We don’t look at it like that. We want to be the brand that represents the gym and be the first to bring the gym to the high street. As a result, our POWER range for men and our VITAL range for women are the real consistent performers, as these are the ranges that really give our community the confidence and style in the gym.
    Having a passion for fitness yourself, what are the common values and lessons to be learned that translates into business?
    Harking back to what I said about the falling in love with the gym when I was younger, when I started going, it gave me discipline, routine and structure. I was still at school and my grades dramatically improved almost overnight. And I’ve absolutely taken this into business – having this structure and routine.
    Talk us through your wellness routine. What are your daily non-negotiable practices to set yourself up for an optimal body and mind?
    I look to lift four or five times a week. We are very lucky to have a gym, The Lifting Club, on our campus, so I always try and make use of that. I have gotten more into running this year and am looking to bring my 5k time down.
    What is your advice to those wanting to launch their own business?
    Find something you love. For me, it was the gym, and I now believe that I have the best job in the world.

    What are the key qualities does one needs to succeed today?
    Resilience, humility and a bit of naive ambition.
    As a founder, what is the greatest risk you’ve faced in growing your business and how did you know it was one you should take?
    When you consider that Gymshark was a solely D2C (direct-to-consumer) brand, the COVID-19 pandemic had just happened, and there had been reports of the death of the high street for years, opening a store on Regent Street probably falls into that category. However, we often say we like to zig when others zag and go against the grain. I’d say this was a ‘seismic zig’, but as soon I saw the way Regent Street arcs to the left, the historic buildings and some of the incredible brands there, I knew it was the next step for Gymshark.
    Alternatively, are there any milestones you are most proud of?
    Well, the opening of Regent Street (and Dubai, of course too), naturally falls into that category. But I think I’m most proud when I see us bring our community together, as that shows me what we have built and that we are having a genuine, positive impact on people’s lives. So, whether it be our Lift events at cities around the world, store openings or even weekly run-clubs, there’s nothing better than seeing our community come together in real life.

    How do you see the future of the brand – are there any category expansions and new goals on the horizon?
    You will see more stores and more lines. You’ll see the evolution of POWER and VITAL, for sure. And our goal remains the same – to become the most iconic British brand in history.
    – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram
    Images: Supplied More