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    This One-Dumbbell Workout Is Perfect For Home Or A Packed Gym

    Whether you’re in a packed gym and could only find one lonely dumbbell or if you’re working with a sparsely-stocked home gym, there’s a lot you can accomplish with this one-dumbbell workout.

    Using just one piece of equipment doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Added to that, using one weight allows for unilateral moves that challenge your balance, firing up your core and stabiliser muscles in your legs and elsewhere. Simplify your routine without sacrificing results with this one-dumbbell workout from trainer Craig Ballantyne.

    How to do this one-dumbbell workout

    Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (If needed, you can rest up to a minute, or make it tougher by dropping that break altogether.) That’s one circuit.

    Rest for two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.You’ll need: a bench; one heavy dumbbell

    1. Narrow-stance goblet squat

    Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

    READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

    2. Single-arm bent-over row

    Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

    READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    3. Single-arm chest press

    Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

    READ MORE: 8 Ways To Build Stronger Thighs

    4. Dumbbell swing

    Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15. More

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    Looking for ways to reduce your stress hormones? 5 easy steps to control your cortisol

    Life

    by Ruman Baig
    2 hours ago

    Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
    For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
    Power Down for Power Up

    Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
    Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
    Breathe Deeply, De-Stress Completely

    Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
    Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
    Nourish Your Body, Tame Your Stress

    A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
    Move It or Lose It (the Stress, That Is!)

    Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
    The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
    Connect and Be Kind

    Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
    By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Unsplash, Pexel & feature image: @xun1020 More

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    Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

    Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

    Equipment: Chair and resistant band/tightsTime: 15 Minutes

    How It Works

    Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

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    Resistance Band Workout  

    3 Sets | 10 Reps Each

    Bicep Curls 

    To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

    Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

    Lateral Raise Into Tricep Kickback

    To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

    READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

    Chair Workout 

    3 Sets | 10 Reps Each

    Chair Runs 

    Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

    Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

    Chair Jumps

    With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

    Narrow Squat

    Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

    Wide Leg Squat 

    Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

    Cardio Workout 

    3 Sets | 10 Reps Each

    Mountain Climbers

    Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

    Burpees

    Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

    Squat Jumps 

    Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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    How to reduce your cortisol? 5 ways women can manage the stress hormones

    Lifeby Ruman Baig3 hours ago Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:Power Down for Power UpSleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.Breathe Deeply, De-Stress CompletelyDeep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.Nourish Your Body, Tame Your StressA balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.Move It or Lose It (the Stress, That Is!)Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.Connect and Be KindSocial connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Unsplash, Pexel & feature image: @xun1020 More

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    8 Ways To Build Stronger Thighs

    The power of being able to build strong thighs lies in the ability to move better. Think about how much you walk around, trek up and down stairs, and go from sitting to standing all day. Every single one of those movements will become easier the more you work out your legs, particularly your thighs, or what would include your quads (the muscles on the front of the upper leg), abductors (outer thighs), adductors (inner thighs) and even your hamstrings (back of the upper leg).

    “If you want to live for a long time, you have to be strength training. There is no substitute for strength,” says Danielle Barry, a certified personal trainer. Plus, the more you move and the smarter you train, the better your movement patterns, making everything from running, walking and jumping smoother too.

    To get you to peak performance in and out of the gym, check out the best types of exercises that build strong thighs.

    1. Combine strength and cardio

    “People get fearful of putting on too much muscle and having big legs, so they turn to cardio for the solution to that issue,” says Barry. “But I like to make it known that if you’re looking to change the composition of your legs—more muscle and less fat—you have to do a combo of both strength and endurance training.”

    In other words, while you can run around town as much as you want, or hit the elliptical too, you still have to pick up some weights if you want to build strong thighs.

    READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain

    2. Squat, squat and squat again

    Focusing on functional movement patterns — think: squat, lunge, push, pull — is the smartest way to train your legs. And squats are a top-notch way to specifically target your thighs, working 360-degrees of your upper leg. Even better, squats mimic that stand-up and sit-down pattern you move through during the day. Plus, you can easily scale them to your fitness level, says Barry.

    Begin with bodyweight squats: Start standing with feet hip-width apart. Send the hips down and back and bend the knees, keeping weight in your heels. When you’ve mastered that, move up to a goblet squat, holding a kettlebell or dumbbell at your chest.

    Next up, graduate to squatting with a barbell or dumbbells held in a racked position (weights at the shoulders). The key is to keep your torso vertical and spine neutral—the more upright you are, the more quad-dominant the exercise.

    3. Learn to love lunges

    Lunges copy the movement pattern you take when you go for a walk, shifting weight from one foot to the other. And they seriously tone your thighs, while strengthening most leg muscles. Start this exercise out bodyweight style, just like a squat, until you’ve built up the confidence and form to take it up a notch.

    Begin standing with feet together and then step one foot back about 60cm (depending on how tall you are) and lower down so both knees bend 90 degrees. Then press back up to the top. Aim for 10 reps on each leg for three rounds, Barry suggests.

    To up the ante on your lunge, add weights, holding a dumbbell or kettlebell at your chest, or one on each side, with arms straight down by your sides. You can also place the back foot on a box or bench behind you to turn your lunge into a Bulgarian split squat, which ups the stability challenge. (See above for example.)

    4. Do more single-side moves

    Speaking of lunges — along with moves like pistol squats, staggered deadlifts, or split squats — these types of single-side exercises help you pay better attention to the differences in strength between your left and right sides.

    “I tell people: Our limbs are sisters; they are not twins,” says Barry. “You have a dominant and non-dominant side, so when you’re running or biking or lifting or doing Pilates, you’re going to find one side works harder than the other… Your goal should be to try your best to get your non-dominant side as strong as your dominant side, or as close as possible.”

    Next time you do any single-side exercise, focus on how each side feels and spend a little more time on that weaker side to help fix the imbalance. This will make you less injury-prone and can increase overall health and body composition, Barry says.

    READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

    5 Step on a machine

    Almost any cardio machine — the treadmill, elliptical, stair climber and rower — will help you build stronger thighs. Your legs do a lot of the work after all. (Yes, even on the rower — push off that board!)

    Barry recommends opting for intervals on any of this equipment, working at an all-out effort for 30 seconds, then resting for another 30. Try to hit 10 rounds.

    “If you’re constantly working then resting, your body will burn fat to keep up with the work put into each interval,” she says. To really make your legs feel like Jell-O, she suggests opting for the bike or Stairmaster.

    6. HIIT it big

    Of course, you don’t have to do interval training only on a machine. You can take your HIIT workout anywhere. If you’re running outside, simply add sprints into your typical jogging pace. “Running is a fantastic way to develop those thigh muscles,” Barry says.

    Or if you’re in your living room, add plyometrics to your routine. Squat jumps and jumping lunges, along with burpees or skaters require powerful legs to propel you to the top.

    READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

    7. Grab a booty band

    Follow almost any trainer on IG and you’ll probably see a band wrapped around her thighs at some point, especially if she’s a runner. And that’s because that band strengthens the abductors of the hip, or your glutes and tensor fasciae latae (TFL) — a muscle of the thigh that helps to move the leg away from your midline (aka abduction).

    With the band placed around your thighs, you can easily turn moves like squats and leg lifts into a serious leg-burning sequence.

    Barry’s favourite move to do with the band to target the thighs and glutes is a lateral step: Holding a shallow squat position and keeping your legs hip-width apart and feet parallel, take 10 to 15 steps to one side and then back in the other direction. Embrace the burn on your backside.

    8. Squeeze something soft

    Don’t forget about those inner thighs! Your adductor muscles pull your legs in toward each other and to strengthen all of them, you should grab a squishy ball or a foam yoga block, Barry says.

    Take the block between your legs and squeeze, holding for a second, then release. Do 10 to 15 reps.

    You can do this standing, while holding a wall sit, as you maintain a plank position, or in a glute bridge exercise (seen above). The harder you squeeze, the more you burn out those inner thighs.

    This article was originally published on www.womenshealthmag.com by Mallory Creveling More

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    Tone-Up From Head To Toe With This Killer 15-Minute Workout

    This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

    This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

    How to do this tone-up workout:

    Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

    The Tone-Up Workout

    One-Leg Squat, Floor Reach And Press

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

    Bend your left knee, lifting your foot behind you.

    Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

    Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

    Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

    READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

    Push-up Crawl

    Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

    Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

    Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

    READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

    Front Lunge Floor Reach And Reverse Twist

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

    Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

    Bending forward, try to touch the floor on either side of your left foot.

    Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

    As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

    READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

    Grand Plié Squat, Reach And Jump

    Stand with your legs wide apart, toes turned out, and arms at your sides.

    Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

    Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

    Watch one of our WH staffers perform the moves:

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    Use These 5 Resistance Band Moves To Ease Knee Pain

    Niggling knee pain can make it hard to keep up your exercise habit, even if you aren’t running marathons. These resistance band knee exercises could help. They strengthen the joint so your knees can cope better with the demands of your workouts.

    Where does knee pain from exercise come from?

    You don’t need to be a long-distance runner to suffer from knee pain. It can show up during squats and lunges or even just climbing the stairs. And it’s hard to ignore. Typically, knee pain from exercise occurs when the muscles and joints are overused, leading to pain either during or after the workout. You’re not alone: one estimate is that about 25% of adults experience knee pain. Among women, the number is higher and affects around 30% of female runners and is called runner’s knee.

    How to ease knee pain

    Often, strengthening the surrounding leg muscles can help take pressure off your knees. But the trick is not to do more squats and lunges, but rather to target the smaller, stabilising leg muscles with small, precise movements. Hayley Schuter, a physiotherapist at HSPhysio in Cape Town, often prescribes these five strength exercises to patients suffering from knee pain. Bonus: All you need is a light, stretchy resistance band and something sturdy to attach it to. 

    READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    How these resistance band knee exercises work

    While these moves may not look as impressive or torch as many kilojoules as, say, a box jump, you’ll feel the burn as you isolate those smaller muscles. And the stronger they become, the better your box jumps, squats and other big movements will be. Perform each of these moves until fatigue – you should feel a slight exercise burn, but not pain – then move on to the next. Do two to three rounds in total.

    A dose of common sense: If you’re suffering from debilitating pain or have recently injured yourself, skip the online workouts and head directly to your physio – there could be something more serious at play. 

    1. Standing Knee Extension

    Tie a loop in your band. Close it in the door or tie it around a sturdy chair or table leg.

    Step into the band at knee height and move back to create resistance in the band, causing your knee to bend.

    With a slow and controlled movement, straighten your knee into the band, then bend back to start.

    2. Clam

    “This is a nice exercise for people who have pain with standing exercises, like squats,” says Schuter.

    Lie on your side with knees bent and the band looped around your knees.

    Without rolling back, lift your top knee up into the band.

    READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STAT

    3. Lying Knee Extension

    Another good one if you feel pain during standing exercises.

    Lie on your back, band looped under one foot with the knee bent, holding the ends in your hands.

    Straighten your knee as you press the band upwards.

    4. Sumo Side Walks

    Tie the band around your knees and stand in a mini squat position, legs close together.

    Walk sideways, then reverse back to start.

    “You can vary this one by taking a few steps to the one side then coming back or walking forward and back in the mini squat position,” says Schuter. “When you get stronger, progress by putting the elastic around your ankles.”

    5. Standing Adduction

    “Most knee exercises concentrate on strengthening the outer leg muscles and this one balances it out,” says Schuter.

    Tie one end of the band to a sturdy chair or table leg and the other end around your ankle.

    Walk out to get enough resistance from the band and hold on to something for balance.

    Start with feet apart, pulling your banded foot in towards your other foot.

    As you get stronger, progress to kick your banded foot past your other foot.

    READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

    Watch one of our WH staffers perform the moves:

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    Get Moving The Fun Way With This High-Energy Dance Workout

    The gym isn’t for everyone and if that includes you, it’s totally fine. There are many ways to get a good workout in. And right up there, is dancing. You might not think of shaking your booty as exercise, but spend a Friday night burning up the floor at the klurb and don’t be surprised if you struggle to get out of bed the next day. This dance workout from Toka Lintsa is perfect for women who love to move on the dance floor, not so much on the gym floor.

    Work Out Without Even Realising It

    So how do you turn your love of dancing into a workout? It’s easier than you think! “Dancing comes from the inside,” says Toka. “What you see inside a club, try to see which muscle groups it targets – like if you get down low, this is a squat and it benefits your thighs.” Similarly, moving your arms works your shoulders and the muscles of your upper back. You may not be holding any weights, but do it for long enough and you’ll feel the burn, don’t you worry!

    READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall

    Toka’s 15-Minute Dance Workout

    Ready to give this whole dance workout thing a try? Try this routine from Toka. Spend five minutes learning the moves, then when you’re feeling confident, dance along with Toka in real time. Got it down? Repeat the dance, feeling free to improvise as you go along and feel the beat. Just like any dancing, a dance workout should be free and fun.

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

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    Your Moves

    1. ‘Roll It Dance’

    Walking squats: 8 steps to the front

    Spin punches to a dynamic shoulder roll: alternative sides x4

    Reversed walking squats: 8 steps/counts to the back

    Spin punches to a dynamic shoulder roll: alternative sides x4

    2. ‘Kick and side-tap’

    Kick and side-tap: alternating sides x8 times

    3. ‘Upper body roll-tap’

    Upper-body roll and toe-dip: alternating sides

    Report To The Dance Floor!

    The WH editors have dropped their go-to dance workout jams and trust us, resistance is futile! Try not to groove along as you add these tracks to your playlist. Feel free to throw in your own signature moves and make it a dance party workout. More