Depending on who you ask, we're either having the summer we've always dreamed of or this run of heatwaves has been the stuff of nightmares. Either way, we can probably all agree that sticky temperatures, at home or on holiday, make heat styling your hair an unappealing prospect.

Even the best hair dryer, on the coolest setting, can feel uncomfortable on a hot day, so it's tempting to avoid blow drying altogether - but is it bad to air dry your hair? And can you do it without frizz or flat, limp roots?

As ever, it pays to ask the experts - so we've taken our most pressing air drying questions straight to Neale Rodger, Style Director at STIL Salon, who has advised us whether forgoing hot tools is good or bad, how to banish flyaways, and which products make heat-free styling a breeze, for every hair type.

Is it bad to air dry your hair?

Most hair experts agree that a blow dry break never goes amiss - with a few caveats. "I personally think a balance is best," agrees Neale. "Giving your hair regular breaks from excessive heat styling can certainly help maintain its condition over time - but that said, air drying isn’t automatically healthier for everyone. If someone has very thick hair, leaving it damp for long periods isn’t always ideal."

With that in mind, what is the optimum ratio of air drying versus heat styling? "I usually tell clients to work with their lifestyle and hair type," explains Neale. "If you can air dry a few times a week and reduce your reliance on hot tools, that’s a great habit to get into."

How to air dry without frizz

If air drying is a no-brainer for summer comfort and hair health, it's a slightly trickier sell from a styling perspective. Without the power and cuticle-smoothing effects of heat, fine hair can often go flat and flyaway while thick, textured hair gets an attack of the frizzies. However, there are things you can do to help smooth things over.

"Fine hair tends to dry quite quickly, but it can easily fall flat if left completely untouched", explains Neale. "So I’d recommend applying a lightweight volumising spray or mousse to damp roots, then gently lifting sections away from the scalp as it dries. If you’re prone to flyaways, a small amount of lightweight cream through the mid-lengths and ends can help smooth things out without sacrificing volume."

As for thick or textured hair, "The key is product and technique," according to Neale. "Frizz often appears when the hair is disrupted while drying, so once you’ve applied your styling products, try not to touch it too much. A leave-in conditioner, curl cream or lightweight oil are great to help lock in moisture and keep the cuticle smooth. For textured and curly hair especially, I would say hydration is everything."

What's the easiest heatless styling method?

If you're used to whacking out your best hair curler or straighteners and love the styling control they give you, the idea of letting your hair do its own thing can feel a bit scary. And while we won't pretend that air and products alone can create as polished a look as plug-in devices, there are ways of achieving shape and texture without resorting to heat.

Neale advises that "braids are probably the easiest option. Putting the hair into one or two loose braids while damp can create a natural bend and movement once it dries," adding that, "You can also twist sections away from the face to give a soft wave."

As a devotee of the Kate Moss twist trick, I can concur that a little wrap and pin can make all the difference to otherwise shapeless hair.

If you have a bit more time on your hands, there are also plenty of heatless curl methods, either for a groomed-looking bouncy curl or simply to add root lift. "For volume, you could use Velcro rollers around the fringe and crown - they still work brilliantly and don’t require any heat at all," advises Neale.

Choose large rollers for bounce and volume, and smaller ones if you want to add in a curl or wave. Once your hair is totally dry, a mist of good old-fashioned hairspray will always help set any style you create - heated or not - and smooth down frizzies.

The plank isn't everyone's favourite, but there's no denying it's very effective for building core strength, full-body stability, and endurance. The only exercise that's potentially better for all the above is the plank row.

This variation uses a set of dumbbells to "combine upper-body strength with core stability", says Mark Harris, a level 4 personal trainer who works with Mirafit. While one arm stabilises you, the other lifts the weights from the floor.

Simply adding this weight makes it a more challenging exercise, and it's better for building strength in the shoulders, back, and arms. If you're looking for an exercise to add to your upper-body workout, make it this one.

How to do plank rows

• Put two dumbbells (preferably hexagonal ones) on the floor.
• Come down into a plank position, resting on your hands.
• Hold onto the dumbbells or put your hands on the floor next to them if you find that more comfortable, making sure they are directly under your shoulders and about shoulder-width apart.
• Move your weight onto your right arm and pick up a dumbbell with your left.
• Once stable, drive the left elbow up and back towards your hip. As if you're trying to put the dumbbell in your pocket.
• Repeat the movement 8 times on each side, then switch.

Benefits of plank rows

1. Functional exercise

The plank row is an "excellent anti-rotation exercise", says Mark. "As you row with one arm, your core has to work hard to resist twisting, helping improve stability and control."

This translates to basic everyday movements, like lifting bags, closing a car door, and even walking. It's a functional exercise that helps us age healthily.

2. Boosts back strength

Even with the rows, you'll likely feel plank rows in your core and shoulders the most. Yet, Mark says it's also a great back exercise.

"I wouldn't rely on plank rows as a standalone back exercise. Your core will usually fatigue before your upper back does. But they still provide a good workout for muscles, including the traps and lats, while delivering the added benefit of core engagement," he says.

3. Improves full-body stability

Plank rows put you off balance, forcing you to stabilise yourself through your core and upper-body. This helps improve balance throughout your whole body.

Stability helps create a foundation to move from. Once you have good stability, you can walk, run, cycle, and lift weights a lot easier.

4. May help improve posture

The key to a good plank is bringing your shoulder blades back and down (retraction) and keeping your spine straight.

If you spend a lot of time sitting down, whether on the sofa or at a desk, practicing this position with resistance can help improve your posture.

5. Balances out strength

Many people find that one side of their body is stronger than the other - especially their arms and legs. Plank rows boost upper-body strength one arm at a time, helping to counter upper-body imbalances.

You'll want a few more single-leg quadricep exercises to balance out the lower half, but the added stability from this exercise can help.

What weights should you use for plank rows?

A pair of hexagonal dumbbells is best for plank rows. The shape of these provides a stable base under your arms to support your bodyweight if you lean on them, and they don't roll away.

If you're not resting your hands on the weights, you could also use kettlebells. Lift your hand from the floor onto the kettlebell and lift.

If you're new to this exercise, then start small. Go for 2kg or 3kg dumbbells and work your way up as you get stronger.

The Russian twist is a powerhouse core exercise, perfect for slotting into your workout routine at the end of a strength training session or home workout. However, many people try it once and then never again after feeling a pinch in their lower back or feeling like it's doing nothing at all.

Once you get it right, it's one of the best functional core exercises, working the abdominals and obliques in a way that builds "rotational core strength" and directly translates to everyday life, says Mark Harris, a level 4 personal trainer and Mirafit ambassador.

"I regularly use Russian twists with my clients because they are an effective and easily adaptable core exercise," he says. Here's how to do one.

How to do the Russian twist exercise right

• Sit on a mat with your knees bent and legs together.
• With control, lean back until your upper body sits at a 45-degree angle to the floor.
• Make sure to keep your chest up, back straight, and core engaged throughout the movement. Breathe throughout.
• Lift your feet a couple of inches off the floor, engaging your core.
• Bring your hands together in front of you, then slowly turn your upper body to one side. Return to the centre.
• Complete the movement again on the other side, and switch sides until you reach your 12 repetitions.

Expert tip: "You should feel the effort through your abdominal muscles rather than your arms," says Mark. "As you rotate, your torso should twist in the direction of the weight, but avoid rounding your spine just to create more movement. The rotation should come from your torso while maintaining good posture throughout."

Benefits of the Russian twist exercise

1. Great for beginners

Those new to exercise or building core strength in particular will see benefits very quickly with this exercise. As Mark says, it's adaptable to all levels.

"Beginners can start with their heels on the floor using only their body weight, then progress by lifting their heels and adding resistance with a dumbbell or kettlebell as they become stronger," he says.

2. Easy to tell when you're doing it wrong

In the plank exercise, you can involuntarily raise your hips, making the plank easier and far less effective, and you might not realise. You'll certainly know if you're doing the Russian twist incorrectly, says Mark.

"If you feel any pain or pinching in your lower back, hips, or both, something needs adjusting," he says.

Start the movement again from scratch and adjust by leaving your feet on the floor to begin with, just rotating your upper body. If you've started using a weight, drop it for the moment and focus on your form.

3. May help reduce lower back pain

Strengthening the core muscles and those around the lower back, as you do with the Russian twist exercise, is one way to help reduce the risk of lower back pain down the line.

"However, if you have existing lower back issues, I wouldn't recommend it as your starting point, as there are more suitable exercises to build strength first," says Mark.

4. It's a functional movement

These days, the conversation around weight training is less about appearances and more about longevity - that's living better, not just for longer. We know that lifting weights can help with this, but those exercises need to be functional - replicating movements we do in everyday life.

Just like how the squat replicates standing up from a chair (or the loo!), Russian twists replicate the turning movement needed to look behind you quickly and can help resist unwanted twisting while carrying bags and other heavier objects.

5. Improves strength and definition

The Russian twist exercise, especially when done consistently over several weeks, is a "highly effective, compound bodyweight movement for conditioning the core", per research in IJFMR.

The study found that the exercise uses most of the core muscles, including the internal and external obliques (on the sides of the core), rectus abdominis (at the front), and transverse abdominis (the deepest of the core muscles; these act like a corset for the torso).

Together with dietary changes, working these muscles can help to create a more 'toned' look in the upper body as well.

It's often the simplest core exercises that are most effective, and the farmer's carry fits perfectly into this box. Done with two kettlebells or dumbbells and a bit of space, it's one that all can do to improve core strength, full-body stability, and strength.

While planks and sit-ups are core exercises with many of the same benefits, this one is particularly unique in how it translates to real life. It's a functional exercise, says Kate Rowe-Ham, an expert personal trainer, author of The Longevity Solution, and the founder of Owning Your Menopause, translating to everyday movements like carrying shopping or climbing stairs.

"It's essentially walking while holding weights, which may look simple, but for women in midlife, it's one of the most effective exercises you can do," she says.

How to do a farmer's carry

• Place two equal weights on the floor, either side of your feet which should be hip-width apart.
• Engage your core before bending at the knees to pick up a weight in each hand.
• Propel yourself back up through your heels.
• Stand tall with your shoulders relaxed and down, chest open, ribs stacked over hips, and brace your core.
• Walk forward with small, controlled, natural steps (no rushing)
• Keep the weights steady and away from your body, with head up and posture upright throughout.
• Carry for 20 to 30 seconds to start, before bending at the knees to return the weights to the floor.

Benefits of the farmer's carry exercise

1. Improves core strength

The farmer's carry is one of the most effective ways to build core strength, as the midsection has to work hard to stabilise the upper body under the load.

A study by Baylor University found that this exercise produced greater core activation than any other 'carry and hold' exercise, as it forces you to resist sideways, front, and back bending.

2. Improves posture

It's almost impossible to do the farmer's carry exercise with poor posture. Simply picking up the weights will force you to engage your core, pull your shoulder blades back and down, and stand up straight.

As you do so, you're training the larger muscles in the upper body (such as those in the upper back, core, shoulders, and arms), which play a very important role in shaping your posture.

But also, as you do the exercise, you're engaging and strengthening the tiny muscles around the spine. These not only stabilise your upper body, but also encourage better posture.

3. Boosts grip strength

Grip strength is perhaps one of the most overlooked markers of healthy ageing. A review in Clinical Interventions in Ageing called it an "indispensable biomarker for health in older adults", and a separate UK study found that poor grip strength was linked to cognitive decline. There's nothing like farmer's carry for improving grip strength.

"Declining oestrogen levels can affect muscle mass, bone density, posture, and balance. This exercise addresses all of these in one movement, making it efficient and highly beneficial," says Kate. “It shows that for women over 40, a simple, well-chosen exercise with weights can deliver some of the biggest health wins.”

4. Improves mobility

Walking while carrying weight will also work the muscles of the lower body. The nature of this movement also helps improve balance, coordination and nervous system resilience, explains Kate.

“This helps reduce fall risk and maintain confidence in everyday tasks,” she adds.

5. Adaptable

The key to making progress with resistance training is to change up the exercise to make it harder as you get stronger. You can go up in weight or time spent lifting the kettlebells, but you can also change the movement to make it feel harder.

You could change the movement into a single-arm suitcase carry, for example, says women's PT Sarah Campus.

“This move trains the core to resist side-bending, also known as anti-lateral flexion, which is more demanding than a regular farmer’s carry,” Sarah explains. “[Like the farmer’s carry] it loads the grip and builds shoulder stability and postural strength.”

This movement only involves one kettlebell or dumbbell, lifted in one hand. Otherwise, the exercise remains the same. It may look easier, but "this move hits the core harder" than a traditional farmer's carry, she says.

How heavy should the weight be in a farmer's carry?

Kate recommends choosing a weight that feels challenging but manageable: “A long-term benchmark is carrying a total load of around 75 per cent of your bodyweight, split between both hands. Beginners should start lighter, around 25 to 40 per cent of body weight, and gradually progress to 50 to 60 per cent.”

She also suggests building the time to 40 to 60 seconds per carry, or aiming for a distance of 20 to 40 metres. She points out that short, controlled carries done consistently are far more effective than pushing to fatigue.

If I had to choose my favourite exercise, I think it would be Pilates. While I really enjoy swimming, running and strength training, mat Pilates really helps me switch off from life’s stress, and gives me a full-body strengthening and stretching workout. However, despite my longstanding love, there are some exercises I’ll always inwardly groan about doing. These include the plank – and all of its variations – and crunches.

But there’s one exercise I do really enjoy doing, for many reasons, and that’s the scissors. I’ve been doing the move in my bodyweight Pilates workouts for over a decade, and I still feel the burn in my abs every time. I’ve recently made modifications, such as adding dumbbells and a Pilates circle, to make it harder.

I decided to challenge myself to do the scissors every day for a fortnight to see what impact it had on my core and other areas of my body.

What are Pilates scissors?

If you’re a fan of mat Pilates, you’ll be familiar with this demanding exercise. It really challenges your upper and lower abs, legs, hips and core. Pilates instructor Natasha Kumar explains that scissors, also known as the single straight-leg stretch, is a “classical Pilates exercise designed to stretch and strengthen you simultaneously”.

The full scissors involves lifting your upper body off the mat, holding your legs straight and taking turns to lower one to the ground before raising it and swapping over to the next leg. Natasha says: “Scissors aren’t suitable for everyone. It is a demanding exercise that requires a decent level of core strength.”

How to do Pilates scissors

Natasha says it’s important to keep your upper back and pelvis still doing the exercise, while also being careful not to arch your lower back.

• Lie on your back with knees bent.
• Curl your head, neck and shoulders off the mat whilst maintaining a neutral pelvis.
• Extend both legs to the sky with pointed toes.
• Hold behind one leg, around the calf area, and gently draw it towards the chest as you lower the other leg down toward the mat.
• Simultaneously switch legs in a scissoring motion, exhaling as you lower each leg.
• Try to do them slowly and with control, using your abdominal muscles and keeping your neck relaxed.

If you want to increase the intensity, you could also add wearable weights to your ankles to increase the load and burn in your legs.

Natasha says: “For clients with osteoporosis and lower back injuries such as bulging discs or diastasis (abdominal separation), I recommend alternative exercises like toe-taps or dead bugs, which work the deep abdominals with a lesser load.”

What are the benefits of Pilates scissors?

1. Improved core strength

Improving core strength, especially your lower core muscles, is the main benefit of doing scissors, says Sol Bouille, founder of The Island Pilates studios in London. “They strengthen the deep abdominal muscles, improve pelvic stability, and help build better coordination between your upper and lower body.”

Our core isn’t just the muscles in our trunk. There are muscles within that are connected to our spine, pelvis and shoulders, so having a strong core can improve flexibility and mobility throughout your body. A study, published in the Orthopaedic Research Online Journal, found that core resistance training benefits functional mobility and balance as we age.

The reason this exercise can be so effective is that you have to keep your abdominals engaged. This is what protects your back.

In the first four days, I aimed to do 10 to 12 reps on each leg, focusing on my form and breath. I felt comfortable with my head, neck and upper back off the mat, so I didn't push myself to lift higher or use any extra props. The burn in my lower abs was enough.

From the fifth day onwards, I aimed to do two minutes of scissors per day. This felt quite challenging after the first four days’ reps, but I was up for it. I found myself rushing to get through them at first, as my upper and lower abs were aching a lot. By the start of the second week, I slowed the pace down so I could really feel deep core exercise, and it felt like my obliques were getting a mega workout too. I also tried to curl my spine further off the mat to deepen the intensity throughout.

By the end of the second week, I could do two minutes of slow scissors, with and without a Pilates circle between my hands above my head. I loved doing this challenge. There’s no doubt that it strengthened my core, loosened my hips and hamstrings, and it definitely cemented my dislike of the plank.

2. Pilates scissors stretches your hamstrings

If you spend a lot of time sitting at a desk, as I do, then you'll know that amazing feeling of a good hamstring stretch.

Natasha says scissors are a great option for loosening these muscles, which can be an area where “many hold tension and women commonly get cramp”.

My main observation during this challenge was how stiff my hips and hamstrings get, and how much the scissors helped alleviate this. In the first week, I held my calves to help me switch my legs smoothly and slowly. Even just doing 10 to 12 reps on each leg made my hips feel quite achy, and I needed to sit in butterfly pose afterwards for a bit to release the discomfort.

During the second week, my hips felt loose and strong enough for me to do the leg exercises with my hands behind my head. My hamstrings felt stronger, and I was also able to engage my quads more and focus on really straightening my legs and pointing my toes.

3. May help ease lower back pain

Lower back pain is another common ailment, and whether it’s caused by ageing, sitting down a lot or poor posture, Pilates can help. Scissors, in particular, are a beneficial exercise for lower back pain.

Natasha says: “As your core strengthens and supports the spine more effectively, many clients notice relief from lower back pain and related issues such as sciatica.” She also says that stretching the hamstrings also “reduces lower back pain by releasing the pull on the pelvis”.

4. Scissors support better posture

The scissors can take some concentration when you’re doing them. There’s a lot to think about. Lifting and lowering your legs, while also focusing on your breath and keeping muscles engaged and lower back pressed into your mat, is a challenge for your coordination.

As with most exercise, the more you do, the easier it will feel, and it’s great for your mind-body connection.

Sol says scissors also support our posture, “by training your body to stay stable while your legs move independently”. Improving core strength will help improve upper back and shoulder strength, so you will find you can sit and stand more upright.

5. Boosts hip strength

The scissors movement is a great hip opener and can feel amazing if you’re sitting down a lot during the day. The exercise relieves tension in the muscles at the front of the hips and those that run from the hips down the backs of the legs.

Keeping our hips loose and strong with hip-strengthening exercises, not just stretches, is important for general mobility and for preventing injury and back pain.

How often should you do Pilates scissors?

Natasha says there’s no reason why you can’t do a burst of scissors every day. “I'm a huge advocate for quick, fiery workouts that fit easily into your day and help you maintain a strong core, while releasing those tight areas,” she says.

Before my two-week experiment, I was doing scissors twice a week during my Pilates classes. I always find them difficult, but I’ve noticed a big improvement in my form and how far I can curl up my spine when doing them. Doing them every day for 14 days really put my core and other muscles to the test.

If you're short on time or motivation, you'll want movements like the kettlebell swing in your strength training routine that use multiple muscles at the same time. All you need is a kettlebell and some space to do it.

I counted up the muscles used in this exercise myself with a pen and paper. A modest estimation would suggest that this one exercise uses 15 of them, if not more, from the core to the shoulders to the glutes, and even the calves.

That means that you can get more for your time and effort with this exercise than you might with others. While the lunge is a great quadriceps or glute exercise and the plank is a go-to for building core strength, the kettlebell swing also uses these muscles - and many more.

What is the kettlebell swing?

The kettlebell swing is one of the most effective exercises for strengthening the hamstrings, glutes, lower back, and core, says Marcus Prestegård, a certified strength and conditioning coach at Dabbs Fitness.

It involves holding a kettlebell and swinging it up using your glutes and hips to launch it, rather than your arms. But, as your arms, shoulders, and back all need to be prepared for the load, it's considered one of the best full-body movements.

"The kettlebell swing also teaches the hip hinge pattern, one of the most fundamental movement patterns in training," he says. "Get that pattern ingrained and everything else improves around it."

How to do the kettlebell swing correctly

• Stand with your feet shoulder-width apart with your kettlebell an arms' length in front of you.
• Keep your spine neutral, pull your shoulder blades back and down, and sit back (as if you're doing a squat) to grab the kettlebell handle.
• Pull the weight between your legs, closer to your hips than your knees.
• Drive your hips forward, let the kettlebell swing forward to about chest level. You should now be standing up straight with the weight.
• Keep your arms relaxed but straight, squeeze your glutes and lock out your knees.
• Allow the kettlebell to fall back down between your legs on its own, hinging at your hips when it reaches in line with your thighs.
• Repeat the movement.

How heavy should the kettlebell be?

Start with a weight that's about 30% of your body weight. It should feel like a challenge in your kettlebell workout, but you need to be able to keep the proper form.

The key to a good kettlebell swing is also using a weight that's heavy enough. Most people go too light, fearful that they'll injure themselves. However, if you go too light, you won't get the benefits.

What are the benefits of kettlebell swings?

• Improves power: Power in the body, improved with explosive movements like the kettlebell swing, is essential for healthy ageing. It allows us to move quickly in everyday settings, like getting up from a chair, climbing stairs, and recovering quickly from tripping, so it doesn't turn into a fall.
• Strengthens muscle and bone: With every swing, you put your bones through a force that triggers the body to create more cells, increasing bone density. The same goes for the strain, growth and repair needed to build muscle.
• Raises the heart rate: Not keen on a walking workout today? Try kettlebell swings. "It's also a high-output, full-body movement that spikes the heart rate," explains Marcus. "I recommend shorter, sharper bursts so technique remains good."
• Improves grip strength: Recent research published in Frontiers in Medicine has shown that grip strength is a key marker of healthy ageing. The stronger your grip, the longer you're likely to live. It's also a good idea to improve it for daily tasks like carrying shopping.
• Also useful as a warm-up exercise: "It quickly switches on the nervous system and fires up the posterior chain, priming the body in a way other movements don't," says the personal trainer.

What is a common mistake people make with kettlebell swings?

People often accidentally squat the kettlebell during the swing, says Marcus. "The hips drop, the chest comes up, and the movement falls apart. The swing is a hinge, so the hips drive back, hamstrings load, and the bell moves forward from the hip drive. Not from the arms, not from the back," he warns.

To avoid this common mistake, "relax the shoulders and let the power come from the hips", he says.

"It looks simple. That's the trap. The mechanics are specific enough that most people need coaching to get it right. A few good cues early on make a significant difference to both the safety and the effectiveness of the movement."

Hair masks have so many incredible benefits, but are you over or underusing them?

Even the best hair masks can be tricky to get right. And while you've hopefully discovered the best shampoo and conditioner for your hair and are confident in knowing how often you should wash your hair, it can be hard to know where a mask fits in.

Armed with three industry hair experts who reveal the true number, our expert-led guide is here to answer exactly how often you should be taking the time to deep-treat your hair.

How often should you use a hair mask, according to two hair experts

According to the pros, it comes down to hair type and how damaged it is. Viviscal Ambassador and Trichologist, Hannah Gaboardi, breaks it down for us. "For curly hairstyles and coarse hair, a mask should be used with every wash, as curly and coarse hair has more porous properties and loses moisture faster than finer hair." She continues, "For damaged, bleached hair, a mask could also be used on every wash; as the hair is damaged, dehydrated, and lacking proteins."

It's important to understand your hair type before investing in a mask, as overuse can also cause issues. Jack Luckhurst, Global Ambassador for Colour Wow, explains, "fine or oily hair should use a hair mask less than once a week to avoid buildup." But it's trial and error, so start with once a week and adapt where necessary - you know your hair best.

What is a hair mask?

Now that we've explained how often you should use one, it's important to understand what hair masks actually are and what they do for your hair.

Living Proof stylist and abassador, Hollie Rose Clarke, tells us that hair masks are a "treatment that works on a deeper level of the hair, nourishing, repairing, hydrating and strengthening." She explains that hair masks "contain active ingredients that can work into the inner layer of the hair (known as the cortex) to add moisture, proteins and nutrients, while also repairing damage and strengthening your hair."

What are the benefits of hair masks?

Hair masks are incredible, targeted treatments that have an array of amazing benefits. They are especially brilliant at rescuing damaged hair, and help rebuild, restore and renew your tresses.

"A good hair mask will transform your hair’s health," states Clarke. "They can provide deep conditioning and intense hydration to the hair, which penetrates deeper than your conditioner."

Which ingredients should you look out for?

Picking the mask with the right ingredients is crucial. Gaboardi tells us that, "Masks that contain keratin, amino acids and protein help rebuild structure and retain strength. Whereas hair masks, that contain oils (such as argan oil) and lipids, help smooth and protect the hair strand by creating a sealant which helps retain moisture."

Luckhurst agrees that, "matching ingredients to your hair’s needs is key to avoiding over-moisturising or protein overload." Finding your perfect mask match is just as important as learning how often you should use a hair mask, to help you get the most out of them.

Does everyone need to use a hair mask?

While you don't have to use anything richer than a conditioner, if you're wondering how to get healthier hair, masks might be the answer.

Clarke warns, "If you never use a hair mask, you might find your hair to be weaker, as the cuticle has been left open post-shampoo. This can lead to dryness and a brittle texture to the hair, which can be more prone to breakage, as well as colour fade and a lack of shine."

Masks are like miracle workers for your hair. They boost health, happiness and keep your strands looking strong, soft and shiny. There's no reason not to mask up.

There is something undeniably appealing about a crisp, all-white kitchen scheme. Clean, fresh, airy and perfect for creating a serene backdrop for the chaos that can sometimes descend on what is often the busiest room in a house.

As kitchen trends go, white is rarely out of favour, yet for all the plus points of a gleaming white kitchen, it can often feel a little sterile and soulless if not designed with care.

Whether you are currently the owner of an all-white kitchen lacking personality, or are sold on the idea of installing a brand-new alabaster kitchen, there are plenty of ways to ensure it feels warm, welcoming and reflects your personality. Here's what the interior design experts we've spoken to suggest...

9 ways to warm up a white kitchen without redecorating

An all-white kitchen need not feel cold and clinical with a few simple design considerations, from adjusting light colour temperatures to adding textiles. Design experts share their simple ways to warm up a white kitchen without completely overhauling the neutral colour scheme.

1. Adjust your lighting scheme

A layered lighting scheme has to be one of the best ways to visually warm up and add depth to any space, particularly those lacking in colour.

“One of the easiest ways to transform a kitchen is by upgrading your lighting,” says James Kendall, operations director at KES Lighting & Home. “Swapping out a dated pendant for a modern statement light or adding stylish wall sconces can completely change the look and feel of the space.”

James goes on to suggest a few quick and affordable steps to take. “Installing LED strip lights or puck lights beneath cabinets is a simple but highly effective upgrade,” James explains. “It improves visibility for tasks, adds a warm glow in the evenings, and instantly gives your kitchen a more high-end finish.

“If you’re not ready to update fixtures, start with your bulbs,” adds James. “Switching to warm white LEDs or smart bulbs that dim and change tone can dramatically enhance the mood without any rewiring. Also, a small table lamp on a kitchen counter or shelf brings unexpected charm and softness."

"Finally, introducing gentle illumination through pendants or small feature lights above an island or breakfast area can help the room feel welcoming once the meal prep and cooking is finished. It also prevents the space from becoming too stark in the evening. And don't forget to consider how reflective your surfaces are, as glossy counters and tiles are best paired with a diffused light to avoid any glare."

2. Layer up thoughtful details

Even the staunch minimalists out there should keep an open mind to incorporating a few artfully-placed details into their kitchen scheme if they want to avoid it looking stark – this is a great way to make a kitchen feel cosy.

“A white kitchen has an enduring appeal because it feels light and adaptable, but it relies on detail to stop it falling flat," points out Charlotte Butler, kitchen design manager at BK Eleven. "Rather than seeing it as something that needs correcting, it helps to treat white cabinetry as a calm architectural backdrop. That neutrality creates room for layered elements to come forward and give the space character.

"In practical terms, warmth can be introduced through objects you already live with," continues Charlotte. "Timber chopping boards propped against a splashback, hand-thrown ceramics on open shelves or everyday glassware left out on display will soften the crispness of white without altering the structure of the room.

Artwork, stacked cookbooks and plants introduce colour in a way that feels personal rather than decorative, and they can be refreshed over time as tastes shift."

3. Welcome warmth with flooring

Kitchen flooring choices are just as much of a backdrop as your wall colours, making this a brilliant area from which to inject a little warmth – wooden flooring is a great way to do this.

"Think soft honey hues, pale oaks or Scandinavian-inspired finishes that gently reflect daylight and create a calm, effortless sense of space. These tones work beautifully to lift the room, making it feel open, airy and inviting," advises Ian Tomlinson, MD of Chaunceys Timber Flooring."If your style leans towards something richer, mid-toned oaks can bring depth and elegance without compromising the light."

"It's important to consider contrast between your flooring and kitchen units," picks up Adam Robertson, MD at Urbane Living. "If you have light cabinetry, a medium or slightly darker floor can provide definition and depth."

Ian Tomlinson is also keen to highlight the importance of laying patterns. "If you’re looking to introduce texture and character, a herringbone or chevron pattern is a stunning option. These classic layouts catch the light at different angles throughout the day, adding subtle movement and timeless sophistication." Of course, if you don't want to redecorate, you can add colour and pattern by introducing rugs and mats.

4. Embrace soft furnishings

Fabrics and soft furnishings can get overlooked in the kitchen, often seen as a little impractical in a cooking and food prep space. However, the transformative effect they can have within an all-white scheme cannot be overstated.

"Textiles are one of the easiest and most effective ways to bring warmth and character into an all-white kitchen. These spaces often start as blank canvases, so it’s all about layering in softness, texture and colour," explains Debbie Leigh, design manager at ILIV, who goes on to explain the best ways of using them.

"Start with soft furnishings such as Roman blinds, curtains or even a fabric-covered window seat cushion if space allows," she says. "Fabrics in warm tones, such as rust, ochre, sage green or soft terracotta, will instantly lift a white kitchen scheme. Patterns inspired by nature, like botanical prints or soft checks, can also help to soften sharp modern lines and bring a homely feel.

"Upholstered dining chairs or bar stools are another great way to introduce fabric into a kitchen space," continues Debbie. "Opt for durable, stain-resistant materials in tactile weaves or velvets to add both comfort and warmth without sacrificing practicality. Think about accessories too. Tea towels, table runners and even fabric-covered notice boards in complementary tones can create a warm, inviting look."

5. Add a splashback to introduce texture

Adding a kitchen splashback is such an easy thing to do and need not be overly expensive or disruptive. It provides the perfect opportunity for creating a little interest.

“An all-white kitchen often feels sterile, not because of the colour itself, but because every surface is doing the same thing. The quickest way to introduce warmth without redecorating is to change one plane rather than the whole room," explains Grazzie Wilson, head of creative at Ca’ Pietra.

"A new splashback, particularly in a tile with tonal variation or surface texture, can completely shift the atmosphere. Think natural stone with gentle movement, a softly glazed ceramic with irregular edges, or even a small-format mosaic in warm chalk, sand or biscuit tones – all will introduce depth while still sitting comfortably within a white scheme.

"What makes the difference is not bold colour but surface nuance," continues Grazzie. "When light hits a hand-finished tile, it creates subtle shadow lines and variation, which breaks up the flatness that can make white feel clinical. Even tiling just behind the hob or sink, or running a tiled section up to the underside of shelving, gives the eye somewhere to rest. It introduces material warmth without altering cabinetry or repainting walls, and that small intervention can make the entire kitchen feel more layered and lived in.”

6. Introduce natural materials

Using natural materials within any monochrome or neutral colour scheme is a great way to achieve the warm minimalism aesthetic, which, incidentally, doesn't look to go out of fashion any time soon.

“When we are working with an all-white kitchen, the aim is not to introduce colour for the sake of it but to bring in texture and tonal contrast in a way that feels cohesive," reveals Richard Davonport, MD of Davonport. "One of the simplest ways to do that is through natural materials.

"Open shelving in timber, woven storage, stone worktops with gentle veining, or even a different edge profile on a countertop can soften the overall impression without changing the core palette."

7. Swap out your cabinet hardware

Whether you are dealing with a white kitchen or something on the brighter side, expanding your kitchen interior ideas to focus on little details such as your cabinet hardware will add so much in the way of character.

“In a white kitchen, hardware carries more visual responsibility than people often realise," explains Gareth Hull, design lead at Hendel & Hendel. "When cabinetry, walls and often worktops sit within the same tonal family, the handles become one of the few opportunities to introduce contrast, depth and warmth.

"Swapping cooler, highly polished finishes for brushed metals immediately softens the overall effect," continues Gareth. "Brushed brass and bronze bring richness, but brushed nickel is also an excellent option for those who prefer a more restrained look. It offers the familiarity of a silvery tone, yet with a softer, warmer undertone than chrome, and a lower reflectivity that prevents the space from feeling sharp or clinical.

“Texture and profile are just as important as finish," adds Gareth. "A handle with subtle knurling, a gently rounded form or a more substantial bar creates shadow lines across the surface of white cabinetry, breaking up large expanses and giving the kitchen greater visual depth. Even small shifts in scale, such as opting for longer pulls on tall larder units and smaller knobs on drawers, introduce variation without disrupting the palette."

8. Choose a colourful freestanding element

Creating a focal point in an all-white scheme can be tricky, but if you are open to introducing a small pop of colour, using one item of kitchen furniture in a bolder shade can be the ideal way to do it.

"A beautifully painted sideboard, dresser, or freestanding pantry is a great way to break up a long run of white cabinetry and will help to add some personality, whilst still keeping the space bright and welcoming," suggests Kate Palmer, creative director at The Painted Furniture Company.

"If you prefer a subtle look, choose a soft, muted colour such as a sage green or pale blue, or if you would like more of a contrast, bold reds or deep greens can make a fantastic statement."

An island is another brilliant way to add just a hint of colour. If you are worried about kitchen island sizes, it is worth looking into portable islands and butcher's blocks as alternatives.

9. Don't be tempted to declutter too much

An all-white scheme creates the perfect fresh, clean backdrop and while you might be keen to maintain that understated aesthetic, don't be afraid to leave a few signs of life out on display when decluttering your kitchen if you want to avoid a sterile finish.

"A kitchen can quickly feel sterile when everything is hidden away and surfaces are stripped bare," warns Georgia Allman, product stylist and creative assistant at ProCook.

"Warming the space doesn’t require a full redesign. Thoughtful reorganisation instantly creates calmer, more intentional storage. Keep your most used cooking essentials together on a simple tray or wooden board near your prep area, so they’re both organised and easy to reach.

"Rather than feeling pressured to tuck everything out of sight, embrace a lived-in look and feel," continues Georgia. "Wooden boards are perfect for displaying everyday essentials and add natural warmth and texture. Statement cookware, such as well-loved cast iron casserole dishes, can double as decor when left on the hob and make the most of shelf space by styling it with practical items such as cookbooks, everyday storage jars and glassware.

Finally, introduce small vases of herbs to bring colour, fragrance and a sense of freshness, creating a kitchen that feels welcoming, personal and effortlessly functional."

White kitchens are popular for good reason, timeless, easy to live with and perfect for adding layers of colour. Top tip for colour trends in 2026: Explore adding touches of green accents.

Green is such a versatile and varied shade – from earthy forest hues to the latest trend for matcha and pistachio green – and is perfect for adding a sense of nature and warmth to a white kitchen. There are lots of ways to introduce it into this space.

"To warm up an all-white kitchen, add in nature-inspired greens, to bring dimension and personality to the space", says Charlotte Tilby, at Woodstock, parent company of LochAnna Kitchens. "Shades like sage or deep forest green add a calming touch, especially when paired with natural materials such as pale wood, marble-effect surfaces or brass.

These elements bring character and warmth without overwhelming the space, while small accents, like greenery, create focal points that make the kitchen feel inviting, fresh, and effortlessly stylish."

I love gel manicures, but after months of back-to-back appointments, I'm swearing off them in pursuit of healthier nails, with a little help from the experts.

If the 2026 nail trends are anything to go by, manicures are going minimal, with a focus on treatments that strengthen and nourish, as opposed to just long-wearing tints. Think your natural nails, but better. This care first, colour second mindset comes as no surprise, given the growing wellness movement. I am evangelical about tracking my steps, sleep and stress levels on my Oura ring. And yet, I’ve been completely blinkered when it comes to my own nail health, covering over the proverbial cracks with back-to-back gel manicures.

This is not to say that gel and BIAB manicures are not a wonderful thing. I’ll still treat myself to a two-week manicure for holidays and special occasions. For now, though, I’m putting my nail health first, but how does a gel addict overcome battered, crumbly old nails? I spoke to the pros to share their wisdom on restoring struggling, damaged nails to their full health.

Why I'm weaning myself off gel manicures, and how I plan to do it

"Gels and BIAB are not inherently damaging," explains Rebecca Crawforth, founder of nail brand Navy Professional. "Issues usually arise from over-buffing, repeated infills, or aggressive removal. Over time, this thins the nail and disrupts its natural structure, leaving nails weak, flexible and prone to splitting."

There are many reasons why I'm prioritising care over colour - cutting my monthly spend, saving time, embracing a more casual aesthetic - but the one that jolted me out of my gel stupor was the discussion around TPO, a potentially toxic ingredient found in gel polish that helps the curing process. It's already been banned in the EU, with the UK expected to follow suit. The good news is this has forced gel brands that weren't already compliant to reformulate, but I can’t deny that all this chat has spurred me to take on a cleaner approach.

So, I've quizzed the experts on the steps I need to take to restore my nails and keep them strong, in the absence of gels.

1. Being patient

"Healthy nails are built quietly, over time," says Crawforth. Consider nailcare as essential as your daily skincare routine. "Consistency is everything," she stresses. "Daily cuticle serum application, gentle maintenance and resisting the urge to over-buff or over-treat the nails will deliver far better results than any quick fix."

But how long until my paper-thin nails become stronger? "Most people notice their nails feel healthier within two to three weeks if they are consistent with daily care," says Crawforth. "A full nail grows from cuticle to tip in around four to six months, so long-term improvement relies on patience and maintaining good habits throughout that growth cycle."

2. Focusing on shape

If yours feel flimsy, like mine, you’ll be relieved to know that short, straight nails are back. "We’ve spent years in the era of long, almond-shaped nails, but 2026 is set to bring a noticeable shift with short nails taking the spotlight," says Lynn Mason, in-house expert at Mavala.

"Not only do they align perfectly with the rising trend of natural, healthy nails, but they also offer a look that’s clean, classic, and effortlessly elegant." Thankfully, keeping things short and tidy also means weak nails are less likely to break.

3. Building a skincare wardrobe for my nails

"Hydration should become a daily habit," stresses Crawforth. "Using a cuticle serum consistently helps restore flexibility and strength to the nail and surrounding skin. This can be paired with a breathable treatment base and gentle filing to encourage healthy regrowth."

Invest in your nailcare regime with the best nail strengtheners and finishing products to give nails that polished and preened look.

4. Embrace nail-enhancing shades and polishes

Channel the airy, barely-there aesthetic with these spring-coded neutrals that enhance rather than mask your natural nails. Like makeup for your nails, these soft, glossy shades allude to maximum nail health, and elongate the look of your fingers.

If your gripe with 'regular' polish is how quickly it chips, don’t be lured back to gels. Instead, Crawforth has some sage advice: "Ensure nails are clean, dry and free from oil before applying polish. Always use a base coat and cap the free edge with both colour and top coat. Applying thin layers and allowing proper drying time helps improve longevity."

5. Maintaining my manicures

Taking a treatment-over-trend approach shouldn't mean swearing off your local nail bar. Just as using deep-conditioning masks and heat protectors wouldn’t mean skipping the hair salon for regular trims, getting care and advice from a nail technician will help keep nails strong, healthy and beautiful. For me, carving out an hour for myself is still important, and there's nothing like that fresh mani feeling.

Tellingly, many salons are moving with these treatment-led times. On the menu at Townhouse is a 'Naked Manicure', which includes 30 minutes of flawless nail prep - shaping, cuticle care and moisturising, with a buffed, no-polish finish. "A naked manicure is about enhancing the natural beauty of your nails rather than masking them," explains Juanita Huber-Millet, Founder and Creative Director at Townhouse. "It is a look that whispers sophistication rather than shouting it." Now there’s a reason to go naked.

From Amandaland to Gavin and Stacey, the BBC has quite the track record when it comes to unmissable sitcoms. And they’ll be hoping to strike gold once more with their latest original series set to launch later this month, Small Prophets.

The star-studded cast boasts a mix of established legends and up-and-coming favourites, including the likes of Pearce Quigley (Cutting It), Mackenzie Crook (The Office, Pirates of the Caribbean), Jon Pointing (Big Boys) and Sophie Willan (Alma’s Not Normal).

Here’s everything you need to know and how to tune in…

What is Small Prophets about?

Set in and around Manchester, the series follows a desperate man who finds himself turning to alchemy and all things mystical to get answers about his missing girlfriend.

The BBC’s synopsis for the series reads, 'One day Brian shares an old recipe involving rainwater, horse manure and more than a little alchemy. With recipe in hand, Sleep sets out (albeit with some scepticism) to create Homunculi - magical prophesying spirits that can predict the future.

'The series incorporates visually stunning animation elements throughout as we tell a story of friendships and hope, the magical and the mundane, and where secrets and lies lurk in a suburban cul-de-sac.'

How to watch Small Prophets in the UK

Small Prophets will air its first episode on Monday, February 9. The episode will be shown on BBC at 10pm, with new episodes airing weekly in the same time slot. There will be six episodes in total.

For those in the UK with a valid TV licence and hoping to watch another way, all episodes will be available to stream on BBC iPlayer from February 9.

How to watch Small Prophets from anywhere in the world

If you’re going to be away from your usual TV set-up when Small Prophets begins airing, there's no need to worry. You can still enjoy the episode, with the use of a Virtual Private Network - a VPN.

A VPN allows you to change your IP address to that of the area of what you want to watch, meaning you can tune in to the show, even if you're not there.

Our sister site, TechRadar, has tested all of the major VPN services and they rate Nord to be the absolute best.

They say, "It’s compatible with all of your devices, supports most streaming services, and ranks among the fastest. You can even install it on devices like an Amazon Fire TV Stick, Apple TV, Xbox, and PlayStation. So for a one-stop-shop, you can’t go wrong with Nord."

If you've never installed a VPN before, don't worry, it's quick and easy. Just follow these three steps:

• Download and install the VPN following NordVPN's easy-to-follow instructions.
• Once you've installed your VPN, open the app and select your server location as anywhere in the UK.
• With your VPN installed and server location set to UK, you can now watch Small Prophets on BBC iPlayer.

Tubing mascaras have stolen the hearts of beauty experts and enthusiasts everywhere, but is removing them really as easy as it seems? Industry pros weigh in, outlining exactly why they've become such standouts among the sea of popular mascaras.

The best tubing mascaras are beloved for their long-wearing, innovative formulas, which wrap or tube, as we should say, around your natural lashes, defining and enhancing their length - without flaking, smudging or appearing clumpy. The real selling point, though, is just how easy they are to remove, compared to some of the best volumising mascaras lets say, or full-on waterproof formulas, that stubbornly cling to your lashes, for better or worse, and thus take multiple cotton pads and many, many squirts of the best makeup removers, to banish. Tubing mascaras, however, are a very different and rather game-changing story.

So, in case you're new to them or are hesitant to swap out your old, trusty mascara for a tubing one, we've quizzed the experts on how to remove them and what you'll need or more actually, what you won't need...

How to remove tubing mascara, according to experts

As mentioned, the enticing trait of a tubing mascara is that, unlike some of its waterproof and drama-giving counterparts, it doesn't require any makeup remover. In fact, all you need is warm water...

How to remove a tubing mascara

"Tubing mascaras are formulated with pigmented polymers that wrap around the lash, rather than traditional oils and waxes. This means that warm water and very gentle pressure, rather than traditional oil-based cleansers, are needed to make the tubes slide off the lashes," details Mr Alex Day, Consultant Ophthalmologist. "Soaking of the lashes removes any adhesion, and the tubes usually slide off in a single piece.

"The safest technique is to hold a clean, warm, wet cotton pad/ face cloth against the closed eye for 30 seconds and then gently wipe downwards until the tubes slide off intact."

Makeup artist and No7 Ambassador, Nic Chapman, also notes that this more gentle process of using water and a cotton pad makes a tubing mascara a good option for sensitive eyes, as there's no excessive rubbing needed. "The product should come off easily; if it doesn’t, then continue soaking your lashes for a few seconds longer." And if there's still any mascara residue remaining, Chapman says to just repeat the process again or else, "a micellar water like the No7 Cleansing Micellar Water can help remove the last stubborn bits that water alone can’t remove."

You can also just use your fingertips and some warm water if you find yourself without a cotton pad or just prefer not to use them. Drita Paljevic, Director of Artistry and Makeup at Kevyn Aucoin, says to "use warm water and gently rub with your fingertips. The mascara will slide off in tubes, the same way it was applied, without tugging and pulling."

What is a tubing mascara?

In case a tubing mascara is a completely new concept to you, Professional Makeup Artist, Emily Wood explains that, "Tubing mascaras use a unique tube-like polymer formula that wraps around each lash individually, rather than just coating the lash in pigment. This not only creates a more defined, lengthened look but also allows for easy removal with just warm water, no need for harsh rubbing or makeup removers."

Chapman also notes that they create a tube effect, "helping to create long lashes that are clump-free. Not only that, but the formula helps avoid any smudging or flaking and is lightweight and gentle, making it great for those with oily skin or sensitive eyes." She recommends the tubing No7 Pro Artist Mascara, especially, "as it builds definition, lengthens and lifts my lashes, creating a lovely open eye effect."

Why are tubing mascaras so popular?

As we know, tubing mascaras are beloved for their easy removal, but also for their long-wearing, lash-lengthening effect.

"Tubing mascaras have become a favourite because they’re effortless and clean," notes Paljevic, "It doesn't smudge or smear under the eyes, and once you apply it in the morning, it stays put until you wash your face at night. It’s truly a no‑mess, all‑day formula."

They work for everyone, but "especially for people who want long‑lasting wear without the heaviness of waterproof formulas," says Paljevic.

Shop our favourite tubing mascaras

If you're keen to add one of these low-maintenance but long-wearing mascaras to your makeup bag, we've rounded up a few of our favourites, including Merit Beauty's best-selling mascara...

Working at a desk or sitting down for hours on end can cause tightness in your hips, glutes, and lower back as the muscles stay in a shorter position. You'll also have less circulation and may sit in a posture that puts your neck, shoulders, and back in an awkward position.

The good news is you don't have to spend hours in the gym or do loads of glute exercises or tight hip stretches to start feeling flexible again.

Fatema Contractor is a consultant osteopath and director at The Health Suite in Leicester. She recommends doing a deep squat every day, as it's a "full body movement that promotes flexibility, mobility, and can reduce back problems, especially if you spend hours a day sitting at a desk."

This movement - a variation on the classic squat - can be done without any equipment, anywhere, and at any time. It targets the glutes, hamstrings, quadriceps, and core muscles, she says. "When done correctly, it can improve flexibility in the hips, knees, and ankles."

How to do a deep squat

• Place your feet flat on the floor and slightly wider than hip-width apart. 
• Keep your heels down and your chest tall as you lower your weight until you are in a seated position.
• Hold onto something, such as a chair for support, if needed.
• Push back up through your feet and return to the standing position.
• Repeat this movement three to five times every day.
  

While the deep squat is beginner-friendly for those who have a good range of motion already, if you're new to stretching or have particularly tight hips, build up to a deep squat.

"When you get more comfortable in the movement, aim to get slightly deeper in the squat each time, holding the position at first for a few seconds and then gradually building this up," says the osteopath.

“It’s important not to force anything. If you experience pain, then see an osteopath or physiotherapist. But for most people, doing deep squats every day is a game-changer.”

Benefits of the deep squat

It's a functional exercise

For those with limited time, functional exercise is key. That's exercise that mirrors everyday movements - like sitting down on a chair, climbing the stairs, and bending down to pick something up off the floor. The deep squat is an example of this.

“It’s really important, especially as we get older, that we incorporate simple movements into our daily routines to keep us mobile and flexible and improve our strength. And the deep squat is one of the best for full-body benefits," says Fatema.

Improves mobility and flexibility

By aiming for a deep squat, you're moving your hips, knees, and ankles through a greater range of motion. This helps to stretch out the muscles and ligaments, improving flexibility and helping the body to produce lubricating fluid around the joints, which helps our mobility.

“Going into a deeper squat just means greater mobility and flexibility, which is really important, and numerous studies have shown that improving flexibility can add years to your life," she says.

A 13-year study published in the Scandinavian Journal of Medicine & Science in Sports found that greater flexibility in older age was associated with improved mobility, reduced pain, and a lower risk of premature death.

It's why activities that promote flexibility are considered one of the best exercises for longevity.

Boosts balance

The osteopath says that the movement is key as we age, as it "ensures we remain strong and balanced while going from sitting to standing".

If you're looking for one of the best exercises to improve your balance, this is a great starting point. You'll naturally improve your core strength, proprioception, and balance by putting yourself in an unfamiliar position.

Improves strength

The squat is one of the best glute, hamstring, and quadricep exercises, Fatema explains. Even doing one just using your bodyweight will help improve your lower-body strength, in turn boosting muscle mass and bone density.

All three are hugely important for women as we begin to lose muscle mass from the age of 35, and a new 50-year study has shown that exercise is the key to preventing this.

Whether it's walking, climbing stairs, or working out, our lower-body muscles play an essential role in helping us move freely. We use our legs, glutes, hip muscles, and core more than most other muscles in our body, so it's a good idea to keep them strong.

You can do glute exercises and quadricep exercises like squats, deadlifts, and lunges, and they are all worthy of a place in your workout routine. But you can also try the crab walk if you're looking to boost your stability, hip strength, balance, and muscle mass.

"The crab walk is easy to do. It feels almost like regular forward walking, but you move horizontally in a squat position, giving your muscles a fresh challenge," says David J Sautter, a performance enhancement specialist and qualified personal trainer with WalkFit.

To help get the basics down, I pulled on my best workout leggings and asked David how to do a crab walk using body weight, a resistance band, and a dumbbell. You can try this move at home.

What is the crab walk?

The crab walk is a "lateral walking exercise", says David, unlike most lower-body exercises, which involve up and down or backwards and forward motions. This means you move sideways under the resistance of your body weight, a resistance band, or a set of dumbbells.

"Unlike regular forward walking, this position forces new muscles to be used, engaging your core, shoulders, and glutes while challenging your balance and coordination," he says. If you're a runner, walker, or cyclist, you may find that regularly doing this exercise helps your performance by improving your hip stability and power.

How to do the crab walk

• Stand with your legs hip-width apart and knees slightly bent.
• Lower yourself down into a semi-squat position, sitting at about a 45-degree angle. Engage your core and keep your chest lifted.
• Take a breath, then take a step to the side. Lead with your outside foot, then carefully bring the other one in behind it.
• Repeat the step for at least 12 repetitions, then switch sides. Repeat 3 times.

What are the benefits of the crab walk?

1. Strengthens the entire lower body

From your glutes to the tiniest muscles around your ankles, the crab walk targets the entire lower body. The second you move down into the half-squat position, you're engaging your leg muscles, glutes, core, and hip flexors. When you do this frequently, you'll find it's enough of a new challenge to break down the muscle fibres, which is what needs to happen to build muscle and strength.

A study in the Sports Science Journal shows that doing half squats can effectively build strength, power, and muscle, and may even activate the quadriceps more than deeper squats.

2. Improves full-body stability

Most people will feel a little off balance doing a squat. Throw in some sideways movement, and it's a serious challenge for your stability.

Doing the crab walk a couple of times a week will continue to challenge your stability and improve it over time.

However, by simply strengthening glutes and the muscles in the hips, you'll improve your stability as these are vital for maintaining pelvic alignment and lower-body balance.

3. Boosts balance

Being a lateral movement, the crab walk is one of the best balance exercises and challenges coordination unlike any other. This makes it a particularly good exercise for over 50s to boost longevity later in life, says David.

He points to a study led by the University of Nebraska that found six weeks of sideways walking improved balance, reduced fall risk, and enhanced overall walking ability in older adults.

4. The crab walk is adjustable to all fitness levels

The crab walk is a hugely versatile exercise. Whether today is your first workout in years or you're looking to refresh your routine, it can help.

"This movement boosts calorie burn and adds variety to indoor workouts, making it accessible for almost anyone, from beginners to seasoned fitness enthusiasts, while keeping routines fun and motivating," says David.

"For those seeking more intensity, moving faster, adding light weights, or incorporating a resistance band around the thighs can further increase muscle activation.”

How to do a banded crab walk

To make the crab walk harder, wrap a resistance band around your knees. It needs to be a short, thick resistance band (otherwise known as a 'booty band') rather than a long elastic band.

Here's how to do it:

If you don't have a resistance band, you could always switch in a set of dumbbells or a kettlebell. Hold one weight over each shoulder for safe movement and keep it light to begin with until you're comfortable with the movement.

There are few things more disappointing than finally finding your new signature scent, only to discover that it simply does not last on your skin, and its fragrance trail has vanished by lunchtime.

There are many reasons why a fragrance might lose its punch sooner than expected. Certain base notes like sandalwood, musk, and vanilla are known to linger and are often found in long-lasting perfumes. Then there’s the type of fragrance - eau de toilettes are more watered down, so they’re less likely to hang around than an eau de parfum or even parfum, which have higher concentrations of perfume extract.

But according to one perfume pro, there’s a simple everyday trick that could have a massive impact on fleeting fragrance, helping your scent last longer. And the good news is it’s cheap, quick, and easy to do!

The one habit that will help your perfume last longer, according to a fragrance expert

Moisturise regularly

It all starts with healthy, hydrated skin. Just like prepping your face with a great skincare routine will help your makeup go on smoothly and stay flawless for longer, ensuring your skin is well-moisturised will help your perfume go the distance.

“Moisture and the skin's natural oils act as a binder, providing a surface for scent to cling to and slow its evaporation,” explains Chelsey Saunders, Director of Fragrance at Boots. “Your perfume unfolds gradually and stays with you much longer. In contrast, dry skin lacks this lipid barrier, causing the perfume to be absorbed quickly and evaporate faster.”

Even the best perfumes won't last as long as they should without a well-hydrated base. Think of it like this: a regular moisturising routine essentially turns skin into a sponge, creating a cushiony canvas for fragrance to settle into and cling on.

Choose the right ingredients

“To perfectly prep the skin, look for uber-hydrating skincare ingredients such as glycerin, hyaluronic acid, ceramides, shea butter, squalane, and urea,” says Saunders. Unless your signature scent comes with a matching lotion, go with one of the best body moisturisers in a fragrance-free formula to avoid a clash. You’re just looking to rehydrate the skin so that fragrance sits better and therefore lasts longer.

And according to Saunders, you don’t have to spend a fortune. “Even applying a thin layer of petroleum jelly, such as Vaseline, before spraying perfume can make the fragrance last longer.”

Double up

If your favourite fragrance comes with a complementary body lotion, cream or oil, layering can be a great way of intensifying your perfume and extending its wear.

“Wearing a matching body lotion helps to intensify and prolong the scent in two ways,” explains Saunders. “Firstly, to hydrate the skin and create a barrier for the fragrance to adhere to, which helps fragrance longevity. Secondly, a matching scent profile helps intensify the overall impact of your fragrance.” Here are our favourite ways to double up.

After months of tight hips, shallow squats, and pain after sitting at my desk all day, I decided to try the pigeon stretch. This is a flexibility, mobility, and discomfort-reducing pose popular in many yoga workouts, but I tried it every day for a week in the morning and as part of my cool-down routine in the gym.

I've done a few stretches for tight hips regularly over the years, but a lack of progress stopped me from including them in my regular stretching routine. After trying the pigeon stretch for a week, however, that's going to change. In just one week, I found my glutes and hips felt freer, my lower back pain reduced, and surprisingly, I found another quiet moment in my day.

You don't have to take its benefits just from me, though. I also spoke to Sam Russell, an expert trainer and yoga specialist with Les Mills, who told me it was one of her "all-time favourite" stretches. "It gets into places other stretches can’t reach, such as the deep piriformis muscle in the buttocks, as well as the hip flexors and glutes," she says. Here's how to do it.

What is the pigeon stretch?

The pigeon stretch targets the glutes, hip flexors, and muscles in the lower back, lengthening them to improve mobility and potentially ease discomfort.

It's done on a mat (I'd recommend a thick yoga mat from experience, as it reduces pressure on the knees). It does require some flexibility already, as you'll need to have one knee forward, sitting underneath your body, with the other out behind you. However, those with even basic flexibility can ease into it with a variation.

How to do the pigeon stretch

• Come down to your mat, starting on all fours with your hands directly under your shoulders and knees under your hips.
• Bring one knee forward under your body. Position it just behind your wrist on the same side.
• Push your other leg out behind you, keeping your hips facing straight on.
• Bring your foot around so it points to your hip on the opposite side. If you can, bring it round so it sits at a right angle, in line with your hands.
• Gently and with control, lower your hips towards the floor.
• Make sure not to roll to one side and stay up, keeping your back straight.
• If your flexibility allows for it, fold your upper body over your leg at the front. Face the floor and rest on your forearms.

Benefits of the pigeon stretch

1. Loosens the hips and glutes

While I spent my first few days slowly easing into the position, the first benefit of the pigeon stretch I noticed was noticeably looser glute and hip muscles.

After day three, I found that I could settle into the stretch fairly easily and really felt it working on these muscles, with a deep pull through my hip on the back leg and my buttock on the front leg. Getting up, I felt noticeably lighter and like I could move more freely. I'm going to keep doing the pigeon pose for this reason alone.

2. May help ease lower back pain

The pigeon stretch could be a good back exercise for those with lower back pain. It "puts length back into all the muscles that get short and tight from the vast amount of sitting we do", says Sam.

I hear that. Often, after a long day at my desk, I have to take a moment to get up carefully so as not to twinge my lower back. I wouldn't say this has completely stopped after doing the pigeon pose, but I can certainly feel it's better than it was a week ago.

This makes sense, says Sam, as the movement "reduces the amount of pulling on the surrounding tissues" in the lower back.

If you're in pain, see a certified physiotherapist before attempting any new movements in your routine, as it may make the condition worse if it's not done correctly.

3. Improves mobility

While tight hips are uncomfortable, the real problem with them is that they limit our mobility. The pigeon stretch can help undo this, stretching out the muscles around our hips to help them move more easily.

I noticed this getting on and off my office chair during the day, but also in the gym. I'm prone to doing a few random stretches to try and open up my hips before squatting, but I didn't feel the need after doing the pigeon stretch for a few days. I got more comfortable in my lower position as the days went on, too. I could get deeper into the squat and work more of the muscles in my lower body. Win.

Sam says there are other benefits of doing this mobility exercise, too. "It can support better posture by restoring pelvic alignment, aiding functional movement like walking as it frees up struck tissues and allows for healthier movement patterns," she says.

4. It's a quiet moment to yourself

It might sound funny, but I find this stretch adds a mindful element to my cool-down routine in the gym and my morning stretch sequence. It might be because it focuses on the hips, which, as Sam says, "hold or store emotions", or it could be because of the positioning of the pigeon.

As I've worked to the point where I can fold my upper body over my front leg, it's the only stretch in my routine that has my eyes looking towards the floor. Away from distractions, I feel more centred and present in myself.

How to make the pigeon stretch easier

• Use a yoga block or bolster: Accessories can help make the pigeon stretch easier if you're new to it. "Elevating the hip using a prop takes some of the pressure off the front knee. It may feel more comfortable as less flexibility is required to sit in this position. This higher position can also help better pelvic alignment, avoiding it tipping to one side, which in turn puts less stress through the lower back," says Sam.
• Do the Supine Figure 4 stretch instead: "It offers the same sensation of stretch without the knee torque," says Sam. "Because this one is performed lying on the back, there is no risk of the lumbar spine collapsing or forces going down into the knee or hip joint. The floor supports the body's weight instead. It’s also easier to control the amount of sensation felt as we use the hands to gently invite and guide the stretch." Follow a video for that here.
• Bend your back knee: Alternatively, you can simply bend your back knee so both joints sit at around 90 degrees. This will be easier on your hips and knees, but "gently leaning forward in this position will deepen the sensation felt in the glutes", says the trainer.

Is there anyone who shouldn't do the pigeon stretch?

The pigeon stretch certainly isn't one of the yoga stretches for beginners to try if you're new to stretching, and it won't be suitable for everyone. "People with very poor flexibility should leave this for now," says Sam. "As should anyone with labrum tears, impingement, bursitis and/or arthritis due to the deep external rotation and compression through the hip."

Some people will also find the pigeon stretch harder than others, just because of how their bodies are. "Some anatomies do not favour the position (everyone’s hip sockets and femur angles are different), and certain injuries or medical conditions should avoid it or use heavy modifications," she says.

For example, anyone with meniscus tears, ligament issues or pain in the knee could find that the conditions are aggravated.

Candles are a classic and a classy gift. They package, sell, and serve themselves as a thoughtful way to treat someone special, but there's a real art in how you gift a candle.

As someone who has spent years in the luxury fragrance industry, I've become famous for gifting candles. You know the scene in Love Actually with the box and the ribbon and the rose petals (and lavender, and the cinnamon and the cellophane, and the sprig of holly)? That's the way I do my gifts, because a little extra thought can turn one of the best candles into one of the most memorable gifts you can give.

I'm always being asked to break down exactly what goes into my gifting and, with the festive season in arm's reach, I thought now would be the perfect time to share my tips. Whether you're wrapping up a flameless candle or a more classic Christmas candle recommendation, this is the way to add a luxury perfumer's flair to this year's gift.

How to gift a candle like a luxury brand: the candle

When it comes to candles, a carefully and considerately chosen fragrance, nice burn, and a beautiful vessel are the main things to look for.

If you have a friend who loves colour, opt for a vessel that adds some fun to their home. If you know the kind of perfume your friend loves, you can look for a fragrance that borrows or shares similar notes.

For more general advice, these three candles are the ones I find myself reaching for the most when I'm gifting to someone I don't know as well. They are true crowd pleasers:

You also don't have to go for just one candle, especially around this time of year. An alternative, such as a taper, a tealight set, or even a flameless candle could make the mark. These are some great alternative options:

How to gift a candle like a luxury brand: extras and accessories

Adding an extra touch to your candle gifting can go a long way. After all, a lot of candle gifting is about self-care and the rituals that come with burning the candle.

A personal touch, such as a handwritten note, a USB lighter, some matches, or a little extra gift can go a long way. I love adding in a premium wick trimmer, candle snuffer, or a candle holder with mine, so that they can really enjoy the candle care process.

How to gift a candle like a luxury brand: wrapping

If you want a candle gift to feel truly special, the wrapping matters almost as much as the scent. The most beautiful method I’ve learned comes from the luxury fragrance world, specifically from Diptyque, with refinements picked up from my time at Penhaligon’s, and a calligraphy-led finishing touch inspired by Maisie of Modern Calligraphy.

The result is elegant, unfussy and quietly theatrical: crisp tissue paper, sharp folds, and a considered seal rather than layers of ribbon.

Start by wrapping the candle box in tissue paper, folding with intention rather than excess. The key is structure: clean edges, neat triangles at the corners. Diptyque staggers two colours of tissue paper together to give the stripe effect finish on the box. You don't have to, and you can use a wrapping paper instead of tissue paper if you're prone to slipping.

Once wrapped, secure with a simple bow in fine ribbon, or elevate it further, in true Diptyque style, with a wax seal, pressed just enough to hold everything in place.

Maisie often finishes this style by placing the wrapped candle inside a presentation box and sealing it again, this time with a wax seal and a small sprig of rosemary or pine tree. "It’s a detail that feels thoughtful and old-world, more handwritten letter than shop-bought gift," she says "and it works beautifully for candles, which already trade in ritual and atmosphere."

Gifting candles like a luxury perfumer is ultimately about thoughtfulness, not price. Once you've found a candle that you know they'll love, wrapping it well, adding simple, small touches, and working on all the elements that make it more personal and memorable are the ones that will get you a reputation as a great gifter.

Gifting perfume is no mean feat - it’s one of the most popular gifts, but also the trickiest to buy. Unless you’ve been explicitly told which fragrance someone would like for Christmas, picking one out for someone you love feels quite daunting.

Would they prefer a more long-lasting perfume, or one of the more reliable best perfumes for women? Should you stick to the most popular Jo Malone perfumes, or branch out to something new or more trend-led?

“Perfume is one of the most intimate gifts you can give, which is why it can feel daunting,” explains Karla Woolley, Head of Buying at The Perfume Shop. “A scent isn’t just a smell; it’s tied to someone’s mood and memories. That’s a big responsibility!”

It is, but thankfully, there are a few little ways to make the process easier. We spoke to three scent experts to help you decipher the woody notes from the trees, helping you find the best scented gifts for everyone on your list.

How to pick the right fragrance when you're gifting perfume

1. Look (and listen) for clues

It’s the secret behind finding any great gift - listening. “If they have a signature scent, gifting them a larger bottle or even a limited-edition twist shows you’ve paid attention to what they love,” explains Woolley. “Even small clues can help - spotting the bottle on their dressing table, asking what they wore on a night out, or even noticing the type of candles they like can give away whether they prefer floral, woody or gourmand notes.”

2. Notice their preferred notes

You don’t have to do a Derren Brown or buy the exact perfume they already wear. Gifting perfume in the same scent family is a great way of expanding their scent horizons without straying too far from their preferences. “Even the scent of their best scented candle or the flowers they buy can be telling,” according to Stacy-Jayne Archer from Miller Harris. “A fondness for rose, jasmine, or amber might lead you toward a scent that feels like a natural extension of their world,” she says.

3. Think about their personality

“If they have an on-the-go lifestyle and love to keep busy, gifting perfume with a zingy burst of citrus would be ideal,” recommends Laura Saunders, National Training Manager at fragrance agency KGA. “If they’re more of a homebody who loves cosy nights in, something warm, comforting and enveloping could be ideal,” adds Woolley.

4. What about their mood?

Gifting perfume is about more than just lovely scents and pretty bottles - mood-boosting perfumes can be pretty powerful. “Ask yourself how you’d like the fragrance to make them feel,” suggests Archer. “Calm, curious, luminous, or bold? Fragrance is emotion made tangible, and gifting by feeling always lands with more meaning,” she says.

5. Give them a chance to experiment

Are they naturally curious, or love being the first to discover a cool, underground brand? “Mini bottles or discovery sets are brilliant if you’re introducing someone to something new,” says Woolley. “They get the fun of exploring without the pressure of committing. Discovery sets are also a clever way to introduce someone to fragrance families they might not normally try.”

6. Pick a fail-safe

Still not 100% on which perfume to gift? According to the pros, some scents will please pretty much anyone. “Some perfume notes simply have universal charm,” explains Archer. “Soft musks bring a clean, comforting sense of skin on skin. Amber or subtle woods offer warmth and sophistication, quietly grounding a fragrance in something timeless. These are the notes that rarely miss and are endlessly wearable.”

Whether it was that opening scene of 'The Better Sister' on Netflix or Jessica Biel's own social media posts, you've probably noticed the star has obviously perfected her upper-body workout routine with a strong back, shoulders, and arms.

Back in the summer, Jessica shared the workout she does when travelling, but now, we have the full arm and back workout that she used to get in shape for the show. Jessica uses resistance bands, gymnastic rings, medium and light dumbbells, and a bench in these exercises, as prescribed by celebrity trainer Ben Bruno.

He explains that while there are a lot of "great moves here, it's important to note that we don't do [them] all in the same workout". "In a given workout, she normally does one exercise for the back, which also works the biceps, one exercise for the shoulders, and one exercise for the triceps, and some other moves for legs and abs sprinkled in," he said in a video shared to Instagram.

Take your favourite few and try them out. As well as being excellent strength-building movements, the trainer also says that doing them back to back is "a great way to do it if you don't want to do a bunch of extra cardio".

Jessica Biel's upper-body workout

1. Assisted pull-ups

• Supporting your feet using a bench, grip the gymnastics rings.
• Pull yourself up until your head fits in between the bars.
• To make the exercise harder, as Jessica does, put a resistance band between your wrists and stretch the band out at the top.
• Do 8 to 12 repetitions of this exercise if your goal is to build muscle.

If you don't have access to a gym, you can still do this exercise. Simply switch out the bench for a sturdy chair and pick up a pull-up bar on Amazon. This bar fits between most door frames and is fully adjustable to different height levels.

2. Side-lying plank with crunch

• Tie a resistance band to a squat rack or a study door handle at home.
• Come into a side-plank position, raised up on one hand with your feet crossed over.
• Grab the resistance band from over your head.
• As you hold the side plank position, simultaneously bring your bottom leg into a side crunch and pull the resistance band down over your head.
• Complete the exercise for 8 to 12 repetitions, then switch sides.

3. Bulgarian split squat with lateral raise

• Come down into a Bulgarian split squat by taking the classic lunge position and elevating your back foot on the bench or chair behind you.
• Once you're comfortable, stay in that position.
• Complete a lateral raise by grabbing a dumbbell and bringing it in one fluid motion from by your side to in line with your shoulder.
• Hold your other arm out to the side to help you balance.
• Complete for 8 to 12 repetitions, then switch sides.

4. Shoulder raises

• Leaning back, with your gymnastics ring or pull-up bar for support, grab a dumbbell.
• Turn your elbow in slightly. Lift the dumbbell from shoulder height to above your head.
• Complete the movement 8 to 12 sides on both sides.

5. Supine pull-ups

• Hold onto your gymnastics rings or pull-up bar from below, almost lying down on the floor, and balancing on your heels. Keep your legs straight.
• Pull yourself up so your head comes between the rings.
• Once you're at the start of the movement, bring your body towards your legs by bending them at 90 degrees.
• Straighten them, return to the starting position.
• Repeat this exercise for 8 to 12 repetitions.

6. Dumbbell pull-over on one leg

• Lie across your bench or chair, with the middle of your back flat on the seat.
• Bring your legs to 90 degrees, then elevate one.
• Take a dumbbell, gripping it underneath the plate rather than by the handle. Bring it up over and behind your head with your elbows bent.
• From behind your head, lift the dumbbell above your head until it sits directly above your forehead.
• Come back down to behind your head, and repeat the move, then switch legs for 8 to 12 repetitions.

7. Back flys on bench

• Come onto your bench (or a set of two chairs pushed together securely) with your hands and knees resting flat. Grab a dumbbell in one hand.
• Lift one leg and bring it out straight behind you.
• Balancing on one leg and one hand, lift the dumbbell out to the side until it reaches in line with your shoulder.
• Repeat the movement, then switch legs. Try 8 to 12 repetitions.

8. Bent-over row on bench

• Balance on your bench or chairs (as above) with one knee and one hand sitting flat. Bring your other leg down onto the floor to support yourself and make sure your back is parallel to the floor.
• Grab a dumbbell from the floor with one hand, bring it up towards your chest.
• At the top of this movement, twist your body, look up toward the ceiling, and push the dumbbell above your head.
• At the very top of this movement, the dumbbell should be in line with your head.
• Repeat the movement for 8 to 12 repetitions, then switch sides.

9. Single-arm chest press with elevated leg

• Lie across your bench or chairs with the middle of your back flat against it, and your legs positioned at 90 degrees. Grab a dumbbell in one hand.
• Lift one leg, maintaining that 90-degree angle.
• Balancing on one leg, bring that dumbbell from your chest to above your head, carefully and controlled.
• Repeat the exercise for 8 to 12 repetitions, then switch sides.

10. Dumbbell reverse fly

• Taking two light dumbbells, one in each hand, stand with your back parallel to the floor. You legs should be wider than hip-width apart.
• With your arms directly below you, bring your hands out to the sides, raising them until your hands extend above your shoulders.
• Repeat the movement 8 to 12 times.

11. L-sit ring pull-ups

• Sit down on the floor, with your gymnastics rings or doorframe pull-up bar in reach above your head.
• Keeping your legs straight out in front of you, pull up until your head sits between the rings (or just above the bar).
• Repeat the movement for 8 to 12 repetitions.

Along with sharing Jessica's workout, Ben offered some helpful (and refreshingly honest) insights into the star's fitness routine.

"While she definitely does plenty of work on her back and arms, her workouts aren't split up into 'back day', 'arm day', and so on. She does full-body workouts that combine upper-body exercises, lower-body exercises, core work, and a bunch of things that work everything all at once to maximise efficiency," he says.

In general, most experts recommend doing six strength exercises per workout to get the most benefits for your time, while not fatiguing the body so much that you can't do it again later in the week.

"It's also important to remember that it's impossible to maintain peak physical condition all the time, and the super-toned physique you see on screen isn't maintainable all year round," he notes. "Jess knows that, so she spends most of the year working out consistently. Seven out of ten hard. Then, if there's ever a time when she needs to look her absolute best, she'll ramp it up for a few weeks, then go back to normal afterwards."

One exercise that we won't be seeing Jessica doing again is the last in the video: a straight-leg pull-up using the gymnastics rings. The trainer reveals that she's only done this move once - right in the lead up to when 'The Better Sister' started filming, and has "no intention" to do it again. We don't blame you, Jess.

Until very recently, my upper body strength has been questionable, at best. My core strength, however, has never been better - something I’m attributing to my dedication to home Pilates workouts and more low-impact strength training. But we know that when it comes to building (or maintaining) strength, it’s not as simple as taking your foot off the gas in one area to focus on another.

Determined to address my bodily imbalance, I spoke to the experts. Edwina Jenner, a personal trainer and women's fitness specialist, recommended plank rows as they are "essentially two powerful moves combined - a plank and a row movement," she says.

I'd tried side planks and reverse planks before, but plank rows were a brand new variation for me. I decided to do them as a finisher after my Pilates workout, and after two weeks, they're a permanent part of my routine.

What are plank rows?

The plank row is the classic plank exercise and a dumbbell row in one movement. All you need to do it is a yoga mat and a pair of dumbbells.

"They target your core, shoulders, back, and arms simultaneously," says Jenner. "It's a brilliant move for building upper body and core strength, and teaching your muscles to stabilise your spine as you move."

Plank rows are a compound movement, which means they target multiple muscles simultaneously. If you're short on time, a routine with more exercises like this can make life easier - and more efficient.

Can you do plank rows without dumbbells?

While traditionally performed with a weight in each hand, Jenner says that you can "absolutely do this move without weights, especially if you're new to strength training or want to build up your confidence". You might also just not have any dumbbells to hand.

"Instead of lifting a dumbbell, focus on drawing your elbow up towards your ribs and squeezing your shoulder blade in. Bodyweight versions still challenge your stability, core, and strength; the key is to maintain control rather than speed," she says.

How to do plank rows

We do go on about form and technique, but for good reason: in strength training in particular, performing a move correctly serves a triple purpose, improving performance, preventing injury and maximising effectiveness for results you can really notice.

Here, personal trainer and founder of Meet You At The Barre, Jennie Brown, explains how to execute the perfect plank row.

• Start in a strong high plank, with wrists under shoulders, body in a straight line and core tight.
• Have your feet hip-width or wider for more stability.
• Shift your weight slightly to one side and row the opposite elbow towards your hip, keeping it close to your body.
• Avoid twisting or letting your hips lift or drop. Your torso should stay square to the floor.
• Place the hand back down with control and repeat on the other side.

Expert tip: "Think ‘pull and resist’," says Brown. “The lowering phase is just as important as the pull."

Benefits of plank rows

1. Improves core strength

As you're essentially maintaining a plank throughout the exercise, plank rows are one of the best core exercises to do at home. This isometric (static) hold works deep into the core muscles, as you resist the pull of gravity and work to hold you up.

Importantly, a plank row also challenges the body anti-rotationally, as you’re actively resisting twisting against the load of the dumbbell.

“Plank rows are a brilliant core strength move,” notes Brown. “They force your deep core muscles to fire up to resist rotation as you pull the weight back, challenging stability and strength simultaneously.”

2. Boosts upper-body strength

There’s no doubt that plank rows are a powerful upper-body strength move and the perfect addition to any upper-body dumbbell workout.

“Plank rows strengthen your upper back, shoulders, and arms,” says Jenner. “If you spend much of your time sitting, you can be prone to weakness in the upper back and shoulders, which plank rows can help to counteract.”

3. Plank rows can help improve your posture

Spend your day mostly sitting down? A plank variation like plank rows can help improve posture and spinal alignment, both of which suffer in a desk-based job.

“A stronger back means better alignment in the spine, and this in turn will improve your posture,” agrees Brown.

4. They are very efficient

Most of us don't have time to spend hours in the gym, meticulously exercising every individual body part. If you do, good for you. For those who don't, plank rows are a powerful move.

Not only are they low-impact and joint-friendly, but, since they combine two moves in one, you’re working your body twice as hard in the same amount of time.

“This exercise is a plank and a row in one move, so you get more bang for your buck,” Brown reminds us.

5. Plank rows improve longevity

Being a functional strength exercise, plank rows are one of the best for longevity, which we should be prioritising as we age.

When we’re young, training might focus on aesthetics or general fitness, but as we get older, regular strength training makes everyday life and activities that much easier - benefiting us no matter how we spend our time.

“Plank rows are great for improving functional strength,” says Brown. “They teach your body to stabilise while moving, mirroring how we need to move in real life - not just in the gym.”

Are plank rows good for beginners?

Yes, if you're new to resistance training, you should definitely have a go at doing plank rows, but they are an advanced exercise. So, I asked the experts how to make it easier.

“Beginners can do them from hands and knees (all-fours row), on an incline (hands on a bench or sofa) and/or with wider feet for more balance," says Brown.

Once you’re sure you can keep your hips steady and feel your back working (not your lower back or neck), you can progress to full plank rows or add in some light dumbbells.

Remember: it’s form first, always. “Master the stability first,” warns Brown. “It’s not about how heavy you go, it’s about how well you control the move.”

Love a steak that’s juicy, flavourful, and seared to perfection in a sizzling hot pan? What you need is a good cut, a heavy-based pan, a few minutes of focused heat and some expert-backed timings and tips for rare, medium, or well-done finishes.

First and foremost, what cut? We’ve picked sirloin for this recipe – a tender cut with just the right amount of fat distribution. But you could go for a more affordable option. Eddie McDonald, head chef at Donald Russell, explains. “If you want real value for money, look outside the most well-known cuts,” says Eddie. “Fillet, sirloin and ribeye will always be quite pricey, but other cuts like chuck eye, onglet or picanha can give serious flavour at a more manageable cost.”

How to cook pan-fried steak

Ingredients (serves 1)

• 1 x 250g sirloin steak
• 1 tsp olive oil
• Freshly ground black pepper

Preparation

When you’re ready to cook, bring the steak up to room temperature by removing it from the fridge at least 20 minutes before cooking (a cold steak placed in a hot pan can stiffen and become tough).

Next, think seasoning – salt, in particular, brings out the natural umami flavour of meat. Without it, a delicious steak can be surprisingly bland. Use a good quality sea salt and freshly ground pepper – we love Maldon Sea Salt Flakes and Cornish Sea Salt Co, but there are many great brands out there. Look at this this way; if you’ve spent a pretty penny at the butcher’s, it’s worth investing in some exceptional salt to turn a good sirloin into a great one.

Next, oil – you’ll really notice the taste and aroma of a glug of decent olive oil. Avoid extra virgin olive oil (EPOO), as it has too low a smoke point to fry steak effectively. Go for something like Il Casolare Olive Oil or Karyatis Olive Oil. You could also marinate your steak, or add herbs and spices depending on what you’re in the mood for – jerk steak or teriyaki beef, for example. It’s entirely up to you.

Method

1. Rub the steak with oil and season with salt and freshly ground black pepper.

2. Heat a heavy-based or cast-iron pan over high heat until it’s nearly smoking.

3. Place the steak in the hot pan, frying for on each side – see 'How long should I cook a steak for?' for exact times.

4. Rest the steak on a warmed plate, loosely covered with foil, for the same amount of time as you cooked it. Serve with a crisp green salad and new potatoes.

How long to cook steak for

Cooking times depend on the cut, thickness, and weight of your steak, plus your preferred level of doneness. For large or sharing cuts, for example, you may need to finish cooking it in the oven – professional chefs do this for smaller cuts, too.

Rare
Total cook time: 10-12 minutes per 500g
Pan guide (250g steak): 2.5 mins each side
Internal temperature: 48-52°C

Medium-rare
Total cook time: 11-13 minutes per 500g
Pan guide (250g steak): 3 minutes per side
Internal temperature: 53-57°C

Medium
Total cook time: 12-14 minutes per 500g
Pan guide (250g steak): 3 mins each side
Internal temperature: 58-62°C

Well done
Total cook time: 14-16 minutes per 500g
Pan guide (250g steak): 3-4 mins each side
Internal temperature: 68-72°C

Use a digital meat thermometer like a ThermaPro – to get an accurate reading, insert the probe into the side and right into the centre to get an at the centre. You’re looking for an internal temperature of 48-72°C, depending on how cooked you like it.

Ingredients matter

Dry-aged sirloin will be more tender with a funky, beefy aroma, but expect to pay more, too.

Use the right olive oil Use standard olive oil for its high smoke point – extra-virgin won’t reach the correct temperature.

Add unsalted butter Do this toward the end of cooking to baste the steak. This enhances flavour and adds richness. "You probably know this already, but ‘everything is better with butter,” says Eddie.

Choose the right pan

For even heat distribution, use a heavy base or cast iron pan – these pans retain heat better than thin ones, which helps to create an even sear. "A heavy pan gives better results as it will cool down much less than a thin pan when the steak hits it,” says Eddie. “And heat it well before you start cooking.”

Before adding the meat, get the pan really hot – you want it nearly smoking in order to create a seal and char quickly.

Avoid overcrowding the pan – this causes the temperature to drop and prevents a good sear.

Ways to avoid meat sticking

Rub the steak with oil – not the pan (a rookie mistake). This reduces the amount of oil that can smoke and spit. It also helps prevent the steak from sticking.

Don’t flip the steak too soon – wait for that delicious, slightly charred crust to form.

Once seared, let steak naturally release from the pan – “If you leave it until a good crust of caramelisation has formed, it will lift away from the pan with no problems,” says Eddie.

Rest is best

Resting steak is as important as how it’s cooked – one chef tip is to rest the steak for as long as it’s cooked – so, if the steak is cooked for 10 minutes, rest it for at least 10 minutes.

Wrap loosely in foil and leave it to rest on a warm plate – if the foil is too tight, it will trap moisture and softens the crust. This may also cause it to overcook, too.

The resting time affects a steak’s doneness – the internal temperature can rise by around 5°C during rest so keep that in mind.

Cooking the perfect sirloin steak isn’t about fancy equipment or chef-level experience - it’s about heat, timing and confidence. Get your pan hot, resist the urge to move the meat too soon, and always give it time to rest before serving. Avoiding other classic mistakes - like overcrowding the pan, using the wrong oil, or skipping the rest - will also make a huge difference.

Nailing how to style white trainers will revolutionise your wardrobe. One of the most versatile shoe options to invest in, the best white trainers are the perfect option for putting together a smart casual outfit. Delivering a high-low aesthetic with ease, a white trainer is ideal for those who like their footwear to be comfortable, without compromising on low-key polish.

When it comes to comfortable trainers there are heaps of options out there, and while we've certainly seen an increase in colourful trainers as a style statement, if you're looking for a shoe that always performs, doesn't go out of fashion and won't fight against a smart outfit, a pair of stylish white trainers is a no-brainer.

Athleisure and more laidback looks feel instantly more put together with a white trainer, but tailoring, pretty midi dresses and your best jeans gain an air of relaxed-cool with a box fresh pair too. Supremely easy to style, you'll find you'll wear them on repeat once you understand the general outfit build principles. In fact the hardest part is learning how to clean white shoes, more than wearing them.

How to style white trainers

While there are pretty much limitless ways to wear your white trainers, as they work well with trousers, skirts, dresses, or jeans, I'm going to take you on a whistlestop tour of some guiding principles of how to build stylish white trainer outfits with ease. I'll take into consideration some of the most popular white trainer shapes, as the silhouette of your shoe will also play a part in how you style them.

Unlike regular sports trainers, white trainers dance the fine line between a smart shoe and a piece of comfortable, sporty apparel. While the shoe trends used to really focus on heeled styles predominantly, there has definitely been a catwalk shift to flatter styles and trainers in line with consumer tastes. So if you haven't got on the white trainer bandwagon, now is the perfect time.

How to wear white trainers with tailoring

The trick with this combination is to either opt for trousers with a cropped silhouette or designs that finish at the ankle or above. These work particularly well as they do not interfere with the trainer's tongue and avoid the two awkwardly grazing one another. Alternatively, opt for looser and more relaxed trouser fits, such as an on-trend wider leg, that will sit over the tongue of the trainer. While you don't want to step on your hem or drag it in the street, a soft single front pleat fold at the hem is fine.

How to wear white trainers with dresses

Trainers and dresses are our favourite combo. But if you've always had the mentality that midi dresses or similar need smarter shoes, we get that this new way of styling your trainers can be a bit of a challenge.

Essentially, it's playing on the trend for high/low dressing. That means we're teaming stronger style-led pieces and smarter looks with more pared-back items to nail that smart/casual aesthetic. White trainers were literally made for this fashion moment. If you're just starting with this look, then a tennis-style shoe is the closest to a plimsoll or ballet pump in terms of streamlining and is definitely the best way to dip your toe in the water. These are great for midi, maxi and midaxi styles as they are still pretty elegant.

High-top trainers work best with shorter dresses as they have a sort of ankle boot aesthetic. If you want to go really directional, then invest in a pair of chunky 'dad' trainers. While Balenciaga created one of the leading designer versions, the ready-to-wear market has plenty of more affordable interpretations. To keep these chic, pair with maxi or midaxi dresses.

How to wear white trainers with jeans

It may seem like a no-brainer, but as with a pair of suit trousers, don't forget to think about the length of your hem against the tongue of the trainers. While a wide leg design can gently fold over the top of your trainer, if you're opting for a classic, Converse Chuck Taylor All Star Low, for example, the most stylish way to style these white trainers would be to have a little bit of ankle on show.

This just gives every part of your outfit its time to shine. Your jeans get their breathing room, and you won't feel your denim fighting with your trainers with every step.

Another thing to consider when styling white trainers with denim is colour running. Particularly poignant with new jeans, which may not have fully lost their dye yet, any wet weather may cause leftover dye in your jeans to add a rather unwelcome blue tinge to your trainers. So make sure any new jeans have had a good spin in your machine first if the forecast is not looking favourable.

When it comes to how to style white trainers, hopefully, this snapshot has shown you just how easy they are to work into existing outfit combinations, and how they can actually make smarter pieces, such as blazers and tailored trousers more wearable for everyday.

Giving everything their paired with a stylish, but casual spin, there is a reason that the white trainer remains the shoe choice of many, defying trends each season. A backbone of a shoe capsule wardrobe, if you find ballet pumps don't offer enough support, a low profile, slimline white trainer could be the answer you've been looking for - try the amazing new sneakerina by Vivaia that embodies this aesthetic.

A genre all of its own, a white trainer comes in many guises and it's key to not only find the silhouette you love, but one that works with multiple different pieces in your wardrobe, and think about how the shape of the shoe will interact with items to get maximum wear out of this timeless design.

It’s an inescapable fact of modern life that many of us spend vast swathes of our time sitting down, so you can imagine my happiness when I discovered the glute bridge exercise.

Whether at work, travelling, or chilling at home, it’s estimated that we’re spending around nine hours per day sitting down - and it’s not news to any of us that this isn’t doing us any favours.

One area that really suffers when we’re (quite literally) sitting on it too long is our glutes. The largest and most utilised muscle group in the human body, the glutes are composed of three muscles known as the gluteus maximus, gluteus minimus, and gluteus medius. Despite their importance, the glutes are notoriously ‘lazy’, meaning they can essentially switch off when underused or if you don't do glute exercises, resulting in lower back pain, numbness, hip and knee problems and more.

All is not lost: studies show that the glute bridge exercise is highly effective in activating the entire gluteal area, counteracting all those hours of perching on our posteriors. The clamshell exercise and the fire hydrant exercise can help with this, too.

"Increasing the strength of your glutes is key for correcting the effects of sitting for long periods of time," shares personal trainer and strength coach Charlotte Dunnell. “Underuse can cause our glute muscles to atrophy, which means they decline in strength and/or size."

What is the glute bridge exercise?

For the uninitiated, we’ll start with the basics. Imagine lying on your back and thrusting your hips up into the air as far as you can, and you’re essentially doing a glute bridge.

"The glute bridge is a supine (lying on your back) hip-extension exercise that primarily works the glutes, but also the hamstrings, and deep core muscles,” explains master trainer at Third Space, Lucie Cowan. “From a starting position with your knees bent and feet on the floor, you extend the hips up toward the ceiling, creating a straight line from shoulders to knees at the top of the movement.”

Primarily a bodyweight workout move, the exercise can also be progressed by adding in weights or a resistance band for extra spice.

How to do the glute bridge exercise

• Lie on your back with knees bent and feet directly underneath your knees, arms at your sides with your palms down.
• Take a breath in, brace your core, and keep a neutral spine.
• Keep your chin tucked down slightly so your neck is neutral.
• Exhale and press through your whole foot, heels and toes, to lift your hips. Think about driving the hips toward the ceiling by squeezing the glutes.
• Aim to form a straight line from your shoulders to your knees at the top. Squeeze the glutes hard for one to two seconds.
• Slowly lower the hips back to the floor with control (don’t just drop). Reset your brace and repeat.
• Keep the ribs down, and don’t let the knees cave in.
• If you feel the movement mainly in your hamstrings or lower back, move your feet slightly forward or until you feel it in the glutes.
• Repeat the exercise for 6 to 12 repetitions.

How to do a weighted glute bridge

Confident you’re crushing your glute bridges? It’s time to progress by adding some weight, and therefore challenge, to the move. You can achieve this using dumbbells, a kettlebell, a weight plate or a barbell across your hips. Remember, start small and build up gradually.

Personal trainer Emma McCaffrey advises the following steps:

• Focus on placement: Lie down and place the chosen weight horizontally across your hip crease (use a pad or towel for cushioning).
• Security: Secure the weight with both hands to keep it from rolling.
• Execution: Perform the bridge movement exactly as you would the bodyweight version. Drive through your heels, lift, squeeze at the top, and lower slowly.

If the move still isn’t giving you the burn you’re after, try adding a few pulses at the top of the exercise, like you would with the leg raises exercise.

What are the benefits of the glute bridge exercise?

While the move looks and, in fact, is simple, we shouldn’t overlook its many benefits. “The glute bridge offers a wide range of benefits beyond just strengthening your glutes,” shares personal trainer and founder of Owning Your Menopause, Kate Rowe-Ham.

“By targeting the largest muscles in your body, you build power and endurance in an area often weakened by prolonged sitting.”

It's a full-body move

Think you’re just working your glutes? Think again. "The glute bridge is an incredibly versatile exercise that targets many different muscles at the same time,” says Dunnell.

“While it primarily targets the gluteal muscles, it also works the core, the hamstrings (muscles on the back of the legs), erector spinae (muscles running on either side of the spine) and quadriceps (muscles on the front of the legs).”

It strengthens the posterior chain

While the move is simple enough, it packs a real punch when it comes to strengthening what’s known as the posterior chain. This term refers to the network of muscles that run the entire length of the back of our body, from our ankles to the legs, through the spine to the nape of the neck.

A strong posterior chain through the years is essential, making glute bridges one of the best exercises for longevity. Not only does it help you stay fully mobile with age, but by stabilising the knee and hip joints, it can reduce the risk of injury.

It improves functional fitness

Even if you’ve never been athletically disposed, bear with us here. The movement pattern of the exercise mimics the drive we use not only when working out, but also in our everyday lives, too.

“Stronger glutes improve force production for many movements,” says Cowan. “This equates to more power, which will boost your athletic performance, for example, when running, jumping and lifting.

“Improved hip drive contributes to depth and power in gym moves such as squats and cleans, while the movement pattern mirrors the sit-to-stand and stair-climbing actions that we all use every day. Improving hip extension makes everyday tasks, such as getting up from a chair, climbing stairs, carrying children/shopping, easier and safer, especially for older adults.”

It helps prevent lower back pain

When our glutes are weak, it tends to be our backs that pick up the load and overcompensate, leading to tightness, pain and injury. While you might not think of the glute bridge exercise as one of the best back exercises to do, it certainly helps.

“Strong glutes work to support the lower back and hips, helping to reduce discomfort and improve posture by encouraging hip extension without relying on the lumbar spine,” explains Rowe-Ham. “Bridges also improve knee alignment, teaching the legs to move in a way that protects the joints during activities such as walking, running, or lifting.”

It boosts pelvic floor strength

“The movement requires deep core engagement to maintain stability and prevent the lower back from arching,” notes McCaffrey. “This helps strengthen the core and pelvic floor, which further supports the spine and improves overall balance.”

It's accessible

Last but certainly not least, the move is accessible to pretty much anyone and everyone, making it (dare we say) the perfect entry-level move for beginners. Not only this, it can be levelled up for those gym pros with more weights or a set of resistance bands.

“It’s easy to teach and perform without equipment, so is ideal for beginners, yet fully scalable for athletes using heavy barbells or one-leg progressions,” agrees Cowan.

How long should you hold the glute bridge for?

“If you’re focused on building strength and hypertrophy (muscle growth), I’d advise using a moderate to heavy weight and holding the top position (hip extension) for around two to five seconds. Aim to perform six to 12 reps per set," says Cowan.

However, it ultimately depends on what your goals are and where you’re starting from. It goes without saying that beginners won’t be able to complete as many reps and sets as a seasoned gym-goer.

“To build endurance and maximise glute activation, use a lighter weight or stick to bodyweight. Hold the top position for 10 to 30 seconds, and repeat for several rounds. Finally, if you’re working on isometric strength (static hold training), hold the bridge at the top for 20 to 60 seconds with a moderate load, for between two and four sets.”

Simple as it sounds, there’s way more to chicken karaage than plain old fried chicken. A filling, Japanese soul food, it is – according to Tim (and he’s an expert) ‘is the best friend chicken recipe you can make – it’s got a crunch to juicy chicken ratio, it’s nugget size pieces, and it’s super easy.’ Tims makes his by infusing succulent chicken thighs in a complex marinade of spices and other delicious ingredients, before coating them in his own creation – a seasoned batter made with cornflour and an array of Japanese ingredients tp pack in as much flavour as possible. Yes, it’s fried but – trust us – KFC this is not.

At Tim’s former restaurant, Nanban in London, the dish was served with a sprinkling of lime juice to add a tangy freshness to the chicken without overpowering the flavours. We also recommend serving it with a hearty dollop of Kewpie mayo, which is sort of mayo on steroids that can be bought in large supermarkets, Japanese or Asian supermarkets or online, as well as some of the other ingredients in the recipe.

This mouthwatering recipe serves four people – and it really is the perfect sharing food – but you can scale the measurements up or down as required.

Preparation

The key to a successful chicken karaage is the marinade. You can marinate for 1-2 hours but if you can prepare 24-48 hours in advance you’ll notice an extra depth of flavour.

As Tim suggests, use a big, deep pot or a deep fat fryer – the sides of your pot should come up much higher than the level of your oil, so if it does bubble up it shouldn't overflow.

And when it comes to frying chicken, cooking thermometers really are our best friend. Making sure the oil reaches 160°C helps the karaage develop a golden-brown crust, while a meat thermometer lets you check the inside of the meat (you're looking for an internal temperature of 65°C), so you know it’s cooked through yet still juicy.

Watch Tim make these succulent, Japanese-inspired chicken thighs

Ingredients

• 4 chicken thighs, boneless and skin on
• Cooking oil for deep frying, such as rapeseed

For the marinade

• 3tbsps mirin
• 3tbsps rice vinegar
• 100ml sake
• 3tbsps lime juice (or yuzu juice of you can get it)
• 2tbsps sriracha or similar hot chilli sauce
• 2tbsps soy sauce
• 1tbsp sesame oil
• 10 cloves garlic
• 4 shallots or 2 banana shallots
• 15g ginger (peeled weight), thinly sliced
• ½tsp salt
• ¼tsp white pepper

For the seasoned flour

• 250g cornflour
• 1tsp white pepper
• 1tsp salt
• 1tsp sesame seeds (black, white, or a mix)
• ½tsp dashi powder
• ¼tsp chilli powder
• ¼tsp dried ginger

Method

Step 1

For the marinade, whizz all the ingredients together in a food processor until no big chunks remain (it doesn’t have to be perfectly smooth).

Step 2

Cut the chicken thighs into pieces no bigger than about 3cm at their thickest point – most thighs will yield 4 pieces, but you should get 5 or 6 out of bigger ones.

The main thing to bear in mind is that they need to cook quickly, before the crust begins to burn. Basically, you should err on the side of small.

Step 3

Cut the chicken thighs into 4 even pieces (it may be 3 for smaller thighs, or 5 for bigger ones). Add the marinade and coat the chicken well. Leave in the fridge for at least an hour and up to 48 hours.

Step 4

For the seasoned flour, combine all ingredients until well distributed. Remove the chicken from the marinade, letting any excess drip off, and dredge in the seasoned flour ensuring that all the nooks and crannies are well coated – this will help maximise crust and minimise burning.

Step 5

To cook, heat at least 1 litre of cooking oil in a deep pan and heat to 160°C. Shake off any excess flour from the chicken pieces then carefully drop them into the oil in small batches so they don’t stick together, checking the temperature periodically to ensure it is hovering around the 160°C mark. Fry each batch for 6-7 minutes. Don’t worry about the cooked chicken losing its crunch – it will stay crisp.

Step 6

If you have a meat thermometer, use it: the chicken is done when it reaches an internal temperature of 65°C.

If you don’t have a thermometer, use a knife to cut into the biggest piece of chicken at its thickest point. If it’s pink, back into the oil it goes. If it’s not pink and it’s hot to touch, it's time to serve. Remove the chicken from the oil and drain on kitchen towels.

Step 7

It’s time to serve. It's perfect as is, but you could also add a wedge of lemon or lime, or some mayo.

FAQs about cooking chicken karaage

Do I have to deep fry chicken karaage?

Traditionally in Japan, a deep fryer is used, but you can use an oven or air fryer If you want to make dish a bit healthier. Here’s how:

To oven bake:

1. Prepare the chicken.

2. Preheat your oven to 220°C.

3. Put your chicken pieces onto a baking tray.

4. Place the tray in the oven for 20 minutes.

5. Remove from the oven and immediately serve with a slice of lime or Kewpie mayo.

To air fry:

1. Prepare the chicken.

2. Preheat your air fryer to 200°C.

3. Place the chicken pieces into the fryer basket and spray a little oil over them.

4. Cook for 10 minutes.

5. Take one out and check it’s cooked through by inserting a sharp knife into the middle for 3 seconds then pulling it out to see if the knife is hot. If it is, the chicken is ready. If not, give the thighs another 5 minutes.

6. Remove from air fryer and serve immediately with a slice of lime or Kewpie mayo.

Can I reheat chicken karaage?

Fried food is generally best eaten hot, straight after being cooked but you can reheat leftovers if you can’t resist the leftovers (and who can blame you?)

Preheat your oven to 200°C, place the pieces on a baking sheet and bake for around 15-20 minutes, so that they are hot on the inside but crisp on the outside. The exact baking time will depend on the size of your pieces, so we recommend using a meat thermometer or the knife test we describe above.

You can also reheat chicken karaage in an air fryer. Preheat your air fryer to 190°C, place the chicken in the basket and air fry on each side for 2 minutes.

While pretty much anything can be reheated in a microwave, we wouldn’t recommend it for chicken karaage. You won’t get the crispiness back, and it’s partly this which makes it such a treat to eat.

If you're reheating your chicken karaage from frozen, the rule is to not let it defrost before cooking. This will cause the chicken to thaw and release moisture and degrade. Instead cook them from frozen by preheating your oven to 190°C. Place the pieces onto a foil-lined baking sheet and bake for 35 minutes until each piece is completely reheated. If you feel some pieces may need longer to get that desired crispy effect, bake them for a few more minutes.

Can I eat karaage leftovers?

Once cooled, store leftovers in an airtight container or cover them well with cling film. The more protected they are the better. Leave them in fridge for up to 3 days; you can also freeze for about 4 months. If the fried chicken has been left at room temperature for longer than 2 hours, it’s safer to bin it, according to EatingWell.

When it comes to high-intensity moves, it's fair to say I have a love-hate relationship with them. I love the sweaty, endorphin-fuelled high that follows them, but actually doing the exercise? Not so much.

I know that alongside beloved barre and home Pilates workouts, my body (and brain) need a decent sweat session. If the NHS guidelines that recommend 75 minutes of vigorous exercise every week weren't enough of a reason to do it, I came across a study in the Menopause Journal that found high-intensity exercise is especially effective in midlife for boosting quality of life and longevity. That's what we want after all.

It set me on a quest to find a high-intensity move that I liked. Enter the mountain climbers exercise. While it’s absolutely not my first rodeo with this move, it’s certainly not something I either look forward to doing or perform regularly in my bodyweight workouts, so I was interested to give this multi-purpose exercise a go.

What is the mountain climbers exercise?

Don’t worry: no actual mountains are required! Mountain climbers are a bodyweight strength and cardio exercise, performed in a plank position on the floor, as personal trainer Abbie Watkins reveals.

“Mountain climbers are a full-body, high-intensity exercise that mimics a climbing motion, but on the floor,” she tells us. “You start in a plank position and drive your knees towards your chest in a running action. It’s a simple move, but it delivers a big payoff for both strength and cardio fitness.”

Quite the full-body move, then, but they are also relatively simple to do. If you’re a beginner (like I am), you can perform them as slowly as necessary until you’ve gained more strength and cardio capabilities.

How to do the mountain climbers exercise

I asked Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics, for his top technique tips on doing the mountain climbers exercise.

• Start in a high plank position with your hands placed directly under your shoulders and arms straight.
• Your head, shoulders, hips and knees should form one long line, with your core engaged to prevent the hips from sagging or lifting.
• From here, drive one knee forward toward chest level, then return it to the starting position as you simultaneously bring the opposite knee forward.
• Keep alternating legs in a smooth motion.
• One repetition is counted each time a foot reaches hip level, and one side counts as one rep.

Expert tip: "The key to good form is maintaining alignment through your core and keeping the shoulders over the wrists throughout the movement," he says.

Benefits of mountain climbers

1. They improve core strength and stability

While they may not appear to be one of the best core exercises on the face of it, there’s no doubt that mountain climbers really work the ab muscles.

“Mountain Climbers are particularly effective for the core,” notes Clift. “They work into the entire core area (the rectus abdominis, obliques and deep transverse abdominis) as they work to resist rotation and maintain stability.”

2. They're an excellent cardio exercise

However fit you are, there’s no denying that a set of mountain climbers will raise your heart rate fast. If you're looking for an alternative to your classic treadmill workout or dumbbell core workout, they could be a good option.

“Mountain climbers elevate the heart rate almost instantly, making them excellent for improving aerobic fitness,” agrees Clift. “This also means they have cardio-metabolic benefits when performed as part of a circuit, improving cardiovascular health and helping to maintain a healthy body mass.”

3. The mountain climbers exercise is low-impact

They might be high-intensity, but another advantage of mountain climbers is that they’re low-impact (because they’re performed on the ground) and they’re great for beginners.

You won’t need any specialist equipment, knowledge or skill to get started. They can be performed as slowly (or as fast) as you need, making them perfect for starting out, but also you can use mountain climbers as a way to track your progress. If doing the exercise gets easier as time goes on, that's a sure sign you're getting fitter.

4. They target the whole body in one move

Perform mountain climbers slowly, and you’ll really notice some strength and stability challenges. Race through them, and your heart rate will soar. They’re the definition of a full-body exercise.

“Mountain climbers are a time-efficient way to work multiple fitness components at once,” agrees Watkins. “ They build core stability, improve cardiovascular endurance, and strengthen your upper and lower body all at the same time.”

What muscles do mountain climbers work?

Having spent a week doing mountain climbers every day, I can tell you it would be easier to list the muscles the move doesn’t work. The experts certainly weren’t exaggerating when they said this is a full-body exercise.

“When done correctly, mountain climbers do not isolate one muscle group but instead demand a coordinated effort from the entire body,” advises Clift.

Specifically, though, I felt the most work in my core, hip flexors and arms, the latter two being my self-confessed shakier areas. Interestingly, the first thing to fail me (every time, no less) were my wrists. A joint rather than a muscle, but nevertheless, those of us with weak wrists might struggle with this one.

You’ll notice gain (and/or pain!) in the following muscles when doing mountain climbers:

• Shoulders and chest - these are constantly engaged in maintaining the plank position throughout the move.
• Triceps - support the arms as you hold your position.
• Hip flexors - working to drive the knees forward.
• Quads - help to power the forward motion of the legs.
• Glutes - are engaged to keep the hips level and stable.
• Hamstrings - this also helps with stability.
• Core - works to stop your trunk rotating, and to keep you stable in the plank position. You may also notice your abs ‘crunching’, as they would in a sit-up, as your knee drives forward, offering similar benefits to a sit-up or dead bug.

Do you need any equipment to do mountain climbers?

No, you don't need any equipment to do mountain climbers. However, if your home gym sits above your living room or you don't want to bother downstairs neighbours, you can avoid jumping by doing mountain climbers with Pilates sliders or a thick yoga mat.

Simple Pilates sliders sit under your toes as you do mountain climbers, giving you the freedom to move your legs in a running motion without any impact on the floor.

For those who struggle with joint pain or any hip or knee discomfort, this could also help lessen the load even more.

If you've never done Pilates ring exercises before, however, you wouldn't be judged for looking at them with confusion. This simple plastic ring doesn't look like much, but trust me, after a few movements, you'll know why it's a must-have accessory for Pilates devotees.

As a mum of three heading into middle age, doing a Pilates home workout has helped me stay strong, and I'm enjoying its mental and physical benefits more now than ever before, as I'm able to do more advanced moves. With this, I've started to introduce new equipment into my routine, aside from my trusty thick yoga mat.

But until recently, a Pilates ring - otherwise known as a Pilates Circle or Magic Circle - wasn't part of my collection. ‘Magic’ was surely in the name because it would help tone me up and transform my core strength in extra fast time, right? Maybe not, but I soon found that putting in hard work with this equipment was well worth it.

What is a Pilates ring?

Designed by Joseph Pilates, a Pilates ring is a circular and flexible product with cushioned handles or pads on either side. It comes in a variety of diameters, but the most common are 12 inch or 14 inch. The rings are also available in different resistance levels, depending on your experience level.

These rings are small, cheap and easy to store and carry. I bought my Phoenix ring from Amazon for £11.99 for my Pilates abs workouts, which I thought was a great price. It comes in a few colours - I chose pink as I wanted my ring to match my other Pilates essentials. It’s very light, easy to carry to classes, and small enough to keep in the cupboard under my stairs.

No one wants more stuff cluttering up their home - but a Pilates ring is worth the storage space. "Using a ring can improve flexibility, strength and muscle tone as it targets the arms, legs, and core, helping to enhance overall muscle engagement and stability,” says Michelle D’Onofrio, a Pilates instructor at Yatta Studio.

It's designed to connect parts of the body and make the muscles work harder. For example, squeezing the ring between your inner thighs activates your adductor and abductor muscles more so than other glute exercises.

I tried Pilates ring exercises

I'm a Pilates regular, but I'm aware that I could get complacent in my routine and do the same core exercises at home over and over, so I picked up a Pilates ring to push myself a bit more.

To make sure I was on the right track, I spoke to Pilates experts, who suggested I start with these five Pilates ring exercises.

1. The Hundred

• Lie down on your back with your arms at your sides, palms facing down.
• Curl your head, neck, and shoulders off the mat toward your knees.
• Stretch your legs out at a 45-degree angle.
• Scoop in your stomach muscles.
• Lift your arms to hip height and vigorously pump them up and down, aiming for five pumps on the inhale and five pumps on the exhale.

D’Onofrio recommended that I squeeze the ring between my ankles while pumping my arms up and down in this exercise. It proved to be something of a feat of coordination for me, and it definitely took me a few days to get the hang of it. Inhaling in and out for a count of five helped me focus on doing it properly.

Once I got to grips with doing everything all at once, I really felt the difference. I was feeling it in my legs more than my core for the first time. It truly felt like a full-body workout. My arms were tired from pumping, my core burning from holding my legs out, and my legs and glutes aching from pressing the ring.

In the first week, I could barely press the ring at all. It felt like an achievement to hold it in place with my feet while breathing and pumping. During the second week, I could balance the ring and pulse on it gently. My upper and lower legs hurt, and doing it for the duration of the Hundred was tough.

Towards the end of the week, it started to feel easier if I closed my eyes and concentrated on my breath. I think this move will require some more practice on my part.

If having your legs straight is too challenging, you can do this in a tabletop position and press the ring between your thighs instead.

2. Roll Up

• Lie on your back on a mat holding the ring between your hands with your arms extended over your head. Press tension into the ring to connect your arms into your back.
• Lift your arms up until your wrists are in line with your shoulders, then slowly begin to curl your upper body forwards and up, tucking your chin towards your chest. Round your extended arms forward over your legs as you draw your ribs away from your shirt.
• Roll back with control, continuing to press into the ring as you lower back down to the mat.
• Repeat 8-10 times.

I can always feel my core working hard when I do a Roll Up, but it was great to feel my arms and shoulders working too. Doing these felt like a calm yet intense full body workout.

I struggled to press very hard on the ring during my first week because I wasn’t used to coordinating my core and arm muscles. It hurt quite a lot, and I could feel my arms starting to bend as I reached the end of my reps. However, I loved the fact that it made me sit up so much straighter and also stretch further over my feet at the end.

In the second week, my shoulders felt stronger, and I could also feel my triceps working harder as I pressed the ring. I was able to reach higher at the top and maintain my form. It’s easy to rush a Roll Up, but having the ring made me slow down and focus on keeping my arms and legs straight and strong.

3. Press up

• Start in the half press up-position with your hips raised.
• Place the ring cushion under your chest and the other cushion on the mat.
• Lower yourself down slowly, pause at the bottom and lift back up again.
• Repeat 10 times.

I usually find that my arms tire quickly when doing press-ups, and I can only ever manage to do about five. However, I immediately found them easier to do when using the Pilates ring. I didn’t have to think about my hips sagging because they were supported. I could also feel my core working hard, rather than just my arms and shoulders.

In the first week of trying this every other day, I found that I still didn’t have the strength to squeeze the ring much, but I felt so much more comfortable doing the exercise. In the second week, my confidence grew. I could bend my elbows and lower myself closer to the mat more easily.

My core and back felt a lot stronger, and my shoulders were also feeling less shaky. I could do 10 press-ups relatively easily, and I was consciously pressing the ring, rather than leaning on it. My next goal is to maintain this form when doing press-ups without a ring.

The ring could also be used when doing the plank and full press-ups, but if you have any back or shoulder issues, you should consult a doctor or physio first.

4. Glute bridge

• Lie on your back with your knees bent and feet flat and arms straight by your sides.
• Place the ring between your thighs, above your knees with your legs hip width apart.
• Squeeze on the ring and maintain this tension as you lift your hips upwards.
• Pause at the top and then slowly lower your hips to the mat.

Adding the ring to my practice really intensified this exercise and, like with the press-ups, helped me improve my form. It ensured my hips and thighs were in the right position, and pressing on the ring made me slow down and focus on my breathing as I lifted and then lowered my hips.

I get really tight hamstrings from sitting down to work a lot, but I could feel the ring making them work harder, as well as my glutes and adductors.

I did three sets of 10 reps of these, with a rest between each set, and the next day I could really feel that I had worked my glutes.

I increased it to 4 sets of 10 reps, which I found quite difficult as my muscles were fatigued from the first week. However, it felt good to feel my adductors working hard, and I noticed I could lift my hips much higher. After two weeks of doing this exercise, my buttocks felt stronger and more toned. I also had less lower back pain from sitting, and found it to be one of the better knee exercises to do in Pilates as well.

If you find that your knees tend to move inwards when you do a glute bridge, try putting the ring around your legs to press outwards to prevent this from happening.

5. Clamshell exercise

• Lie on your side on the mat with your hips stacked and the ring between your thighs.
• Exhale to draw your thighs together and squeeze the ring. Hold for a breath.
• Release with control. Repeat 10-12 times on each side.

Adding the ring to the clamshell exercise proved to be another glute burner for me during my two-week experiment. I found that my glutes and inner thighs tired much faster, and in the first week, I struggled to press down very hard on the ring. I just wasn’t used to having that resistance there.

Again, it slowed me down as I did the reps and also made me focus on my breath more. I found that it worked my inner thighs more intensely than without the ring, but it was less noticeable with my glutes. It also stopped me from ‘fluttering’ my top leg, which I'm inclined to do without the ring, as I have loose hip joints which over-extend.

This exercise, coupled with the glute bridge, meant that by the end of the second week, my thighs and bum felt tired but strong.

The w&h verdict

I really loved incorporating the ring into my Pilates practice. It felt like every part of my body was working harder, and I was in tune with my body. It made me slow down and make the most of every rep, and also focus on my breathwork a lot more. My arms, inner thighs, and glutes especially felt stronger and more toned.

I’d now like to try some more moves to work on my obliques and perhaps some back exercises, too.

How do you use a Pilates ring?

• Start slow: O’Donofrio recommends beginning with simple exercises to make sure you’re using it correctly.
• Engage your core: O’Donofrio also says you should keep your core engaged throughout the exercises.
• Place it between your inner thighs: Dadoun says using the ring in this position will strengthen your adductors and activate your core.
• Put the ring between your hands: This helps increase resistance when doing upper body and chest exercises, says Dadoun.
• Press lightly: You don’t need to bend the circle into an oval shape when doing an exercise. In fact, I’d only be able to do one or two reps if I were pressing it that hard. Instead, just add small presses onto the ring at regular intervals as you move the rest of your body. As you get stronger, you’ll be able to gradually press harder and increase the reps.

Benefits of using a Pilates ring

• Enhances muscle activation: O’Donofrio says the ring “provides resistance to strengthen muscles, especially in the arms, legs and core”. It will also work more muscles than doing the exercise without a ring, such as the Hundred above.
• Increases flexibility and range of motion: Rebecca Dadoun, a certified Pilates teacher and the founder of Pilates Prescription, says the ring “effectively ‘closes the chain’ meaning you’re pressing into something which enhances stability, focus, and muscle engagement throughout the body.”
• Core awareness: Dadoun says the ring helps deepen your connection to your core and creates resistance without using heavy weights. Focusing on your breathing will also help you engage your core. A study in the Journal of Bodywork and Movement Therapies found that using a Pilates ring resulted in more core activation during the Pilates Hundred than using a Pilates ball or no prop at all.
• You can add it to most exercises: Whether it’s the dreaded side plank or a glute bridge, many exercises benefit from the addition of the ring. It can also help with moves you struggle with, such as a press-up or a plank, as it can give you extra support until you’re ready to remove it.
• Improves cardiovascular health: Using a ring is a challenge, so it will make your heart and muscles work harder, which will help improve your stamina and overall health.

The fire hydrant is a much underrated move, in my humble opinion. It’s largely overlooked in favour of bridges, squats and lunges - and while these are all excellent exercises in their own right, this move has its own unique benefits.

I've only learnt about these benefits recently, after researching the best glute exercises and mobility exercises for my hips. Before then, aside from doing the fire hydrant exercise in a few Pilates and barre classes, I wasn't too familiar with it.

Now I know, it's the perfect glute activation and strengthening exercise for me, and the experts love it too. “The fire hydrant will not only strengthen your glutes, but it’s also brilliant for hip stability, core control and balance,” explains personal trainer Edwina Jenner. “It looks simple, but when you focus on doing this move correctly, it can really burn.”

What is the fire hydrant exercise?

A fire hydrant is a classic bodyweight move that targets the glutes, hips and core, says Jenner. “It gets its name from the dog-like posture (yes, really) which may not be the most dignified, but this is a powerful little move that can give big results if done correctly.”

Performed on all fours, the exercise counterbalances the hours of sitting that many of us do on the daily. In particular, it targets the gluteus medius, which is the muscle that runs down the side of the hip in the glutes. This muscle gets ‘switched off’ when we spend too much time sitting, resulting in what’s been colloquially called ‘dead butt syndrome’.

Amusing moniker aside, studies show that the fire hydrant exercise can have serious benefits, with poor glute strength manifesting in issues such as lower back pain, poor posture, and knee discomfort.

As always, it’s important to nail your form and technique before you begin. Personal trainer Emma McCaffrey shows us how it’s done below.

How to do the fire hydrant exercise

• Start on all fours with hands under and knees under hips.
• Brace your core and keep your spine neutral.
• Slowly lift one leg out to the side, knee bent to 90 degrees.
• Lift to hip height if you can, then lower slowly with control.
• Aim for 12-15 reps per side, without rushing.

Expert tip: "Your hips shouldn’t roll or twist, this is a small but controlled movement," says McCaffrey. "You should also feel it in your glutes, not in your lower back."

How to do the fire hydrant exercise with a band

Popping a resistance band around the thighs for the fire hydrant will really up the ante, as well as forcing you to maintain good posture - a vital part of reaping the greatest reward from the move.

Here's how to do it:

• Get into the all fours position again on your yoga mat.
• Loop a mini band just above your knees.
• Complete the exercise as normal.
• Make sure you’re not leaning into the supporting leg - stay centred and strong through your core, says Jenner. "Move slowly and with control to gain the full benefits."

How to do a standing fire hydrant

Keen to work your balance as well as strength as part of a bodyweight workout? We hear you. The standing fire hydrant is the perfect stability challenge, as you’ll need to maintain balance while in motion.

Here's how to do it:

• Stand leaning slightly forward, place your hands on your hips or hold onto a chair or wall for balance, says Jenner.
• Shift your weight onto one foot, slightly bend the standing knee, and lift the opposite leg out to the side, opening up your hip.
• Keep your core engaged and avoid leaning or twisting

What is the fire hydrant exercise good for?

1. Targeting under-worked muscles

Although the glutes are the body’s largest muscle, many exercises recruit and activate the major butt muscle, the gluteus maximus, and somewhat overlook its smaller (but no less important) neighbours, the gluteus medius and the gluteus minimus.

Not so, the fire hydrant. “The fire hydrant targets smaller glute muscles that don’t always get as much attention,” says Jenner.

2. Improving hip mobility

Hip mobility is something I’ve noticed diminishing as I’ve aged, with pregnancies and births adding to the strain.

Gaining mobility in a joint isn’t just about moving it more. We need to engage a joint through all its planes of motion, namely: sagittal (side to side), frontal (forward and backwards) and transverse (rotation).

“Life and sport don’t just happen in straight lines. We twist, pivot, and rotate all the time,” explains Lucie Cowan, master cycle trainer at Third Space. "Rotational movements help train the body to move efficiently and safely in these directions. They build strength in the transverse plane (the plane of rotation), which is often neglected in traditional training programs focused on forward-backward or up-down movement."

This makes the fire hydrant a true functional fitness exercise, training us for real-life as well as enhancing our performance in the gym.

3. Boosting stability

Another vital component of functional fitness is stability. In order to maintain good form while moving through the exercise, you will need to engage your core muscles, and avoid twisting the hips. This helps to build stability and control through the whole body, particularly the lumbar (lower) back.

The fire hydrant exercise might not look it, but it's one of the better core exercises to help with this at home.

"It’s important to keep your weight evenly distributed through both arms and your back flat without twisting your hips,” says Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics. “To do this, you’ll need to brace your core to prevent leaning.”

4. Helping reduce injury risk

Another benefit of core strength and stability? You’ll reduce your risk of injury, not only when training, but in everyday life as well.

"Fire hydrants help correct posture and prevent injury, especially in the knees and lower back,” shares Clift. “They’re a simple yet effective way to challenge and strengthen the lower body, improve stability and activate the core.”

5. Simplicity and accessibility

Some glute strengtheners, like the good morning exercise, require weights to activate the burn. Fire hydrants are adequate on their own. They can be easily done anywhere, whether you’re travelling for work, on holiday or at home, much like the clamshell exercise.

You should also be able to give them a go, no matter what your fitness level currently is, making them one of the most accessible moves around.

“With society spending so much of our time sitting, the fire hydrant is a powerful and effective move to keep your glutes strong, no matter where you’re starting from,” notes Jenner.

It’s worth noting here that your range of motion may well be fairly small to begin with - and that’s OK. The key here is form and focus over all else - you’ll soon notice your range of motion improves as you gain strength and mobility.

Are fire hydrants better than squats?

Fire hydrants and squats are different exercises, targeting different parts of the body. If you're looking to build general lower-body muscle and strength, then any squat will be your best friend. If you're looking for specific glute exercises to improve your hip mobility or build muscle in the glutes, fire hydrants are a must-try exercise.

Squats are also a full-body exercise, whereas fire hydrants are not. They target the back muscles, engage your core, and challenge ankle mobility.

How many fire hydrants should I do a day?

Generally, two to three sets of 10 to 15 repetitions will be enough for most people to reap the benefits of the fire hydrant exercise.

However, how long you should lift weights for or how many fire hydrants you should do depends on your specific fitness goals and your overall exercise routine. Doing other glute and quadricep exercises alongside this movement will also help boost hip mobility and lower-body strength.

Fitness fads may come and go, but there’s one aspect of strength training we can all agree on: a strong core never goes out of style - and for this, I'd recommend the side plank exercise every time.

To some, it may look like an easy alternative to the classic plank, but those who've tried it will know that the side plank's simplicity belies its efficacy. Unlike many core exercises, this one engages and activates the entire body, not just the 'superficial' ab muscles. So, as you might expect, it's a little harder than the regular plank.

But trust me, it's worth the effort. After I added the side plank exercise into my regular training routine, I learnt just how effective it was, challenging my stability, balance and strength in one fell swoop.

What is a side plank?

As the name suggests, a side plank exercise is a variation of the classic plank. Instead of resting on your forearms or hands, you pivot onto one arm and one leg, using your core and glutes for support.

Thanks to this one-sided focus, it's a "highly effective full-body move", says Caroline Bragg, Master Pilates Trainer at Third Space London. "It targets the core, as well as stability in the hips and shoulders."

There are various levels of side plank to choose from, as well, notes Helen O'Leary, physiotherapist and Pilates instructor at Complete Pilates. So if your core strength isn't quite what you'd like it to be, you can work your way up.

"It’s important to make sure that you work at a level which is appropriate for you,” she says.

How to do a side plank

Form is everything when doing a side plank, says O'Leary. "It's important to make sure you are properly lined up, so I recommend doing it against a wall at first."

Above, Susie Martin, a fellow physiotherapist with Complete Pilates, reveals how to do the exercise.

• Line your shoulders, bottom and heels up against the wall.
• Prop yourself up on one forearm. The elbow should be directly underneath your shoulder, and the forearm should be at a right angle to your body.
• Press your forearm into the ground as if trying to push the floor away, then lift the lower side of your ribcage away from the floor.
• Pull your toes towards your shins, press the bottom leg down into the floor to engage your lateral leg muscles.
• Lift your hips towards the ceiling.

Expert tip: "When lifting up, you want to make sure your lower back keeps a 'neutral' position, so make sure it doesn't arch," says O'Leary. "Focus on pressing the hips forward to keep them open, and make sure your upper body doesn't rotate forwards or backwards by lifting your top arm, reaching your fingertips towards the ceiling."

She adds: "Your body should be in a straight line from ankles to shoulders."

What muscles does the side plank work?

• Core muscles: When we talk about the core, we’re not just referring to your superficial abs. Your core includes most muscles (large and small) from the shoulders down to the upper legs, including the upper back. It's why the bird dog and leg raises are equally good core exercises.
• Shoulder stabilisers: The side plank is a great exercise for the rotator cuff and for stabilising the scapula. These muscles are important for strong shoulders.
• Glutes: We all know the glutes as our buttock muscles, but you may not know that they’re made up of three different muscles: the gluteus maximus, gluteus medius and gluteus minimus. To maintain a decent side plank (which happens to be a good glute exercise in itself), we need to engage these large muscles, which are crucial for posture, stability and overall strength.
• Quadratus lumborum: Also known as the QL muscle, the quadratus lumborum is our deepest core muscle. Located at the lower back, on either side of our spine, it works to stabilise the lumbar region.

Benefits of the side plank

1. It challenges core strength and stability

Any kind of plank helps boost core strength, and the side plank is no exception. All our experts agree that the move targets not only the abs and obliques, but those smaller (but all-important) stabilising muscles in our deep core, too.

“A side plank targets lots of stabilising muscles that we don’t train very often with other types of exercises,” agrees O’Leary. “It recruits the lateral muscles of the torso - comprising the oblique muscles at the front and the lats and the QL at the back, which are an important part of your core.”

2. The side plank boosts endurance

Holding any kind of plank for a length of time is pretty impressive, but it requires solid endurance (how long your muscles can withstand force before they fatigue). A side plank is a simple and effective test of endurance, and it also serves as a good benchmark of progress, too.

“The side plank is an isometric hold, meaning you maintain muscular engagement without movement,” explains Aleksandra Warburton, a Pilates instructor. “As such, it’s particularly effective for improving endurance and joint stability.”

3. Enhances posture

Any type of core strengthening exercise, whether that's the good morning exercise or the Superman exercise, is beneficial for our overall posture. “ A strong core is about so much more than just aesthetics - it’s the foundation of good movement,” notes Warburton. “The stronger and more engaged your core, the better your posture, balance, and coordination, all of which reduce the risk of injury and back pain.

“Isometric exercises like a side plank teach the body how to sustain effort over time, which benefits posture, improves spinal support and allows us greater control in everyday movement.”

4. It improves functional fitness

Functional fitness is all about making everyday movements feel easier and reducing our risk of injury, especially as we age.

The side plank exercise is a functional exercise as it makes "everyday movements, like bending, twisting, or standing for long periods, feel smoother and more controlled” says Warburton. This makes the movement one of the best exercises for longevity as well.

“It’s not just about powering through tough exercises. It’s about learning to move with strength and efficiency in everything you do.”

5. The side plank addresses muscle imbalances

Isometric exercises are useful for identifying and addressing the strength imbalances that we all naturally have in our bodies. You may notice that your plank feels much easier on one side than the other, telling you that you need to work the weaker side more.

“The other brilliant benefit of the side plank is that you work on one side of the body at a time, so it is easy to pick up any asymmetry in strength,” says O’Leary. “You can’t do that with a regular plank!”

How long should you hold the side plank for?

As with any other exercise, how long you can (and should) hold a side plank will vary from person to person, depending on your individual fitness and strength. However, as a general rule, O’Leary recommends beginners start with five reps of five second holds, building up to 10 second holds and 10 repetitions.

More advanced exercisers can aim for 3 reps of 30 second holds, rising to a minute as you gain strength and endurance.

Side plank variations to try

• Kneeling side plank: Exactly what it says on the tin: a side plank, but rather than extending your legs so you’re maintaining a hold on your hands and feet, your knees will remain on the floor to support more of your weight.
• Side plank with a twist: Mobility and stability combine in this variation, often found in Pilates abs workouts. Once in position, place your free hand behind your head and slowly, with control, rotate your upper body until your elbow is closer to the ground. Try to rotate on an exhale for a deeper feel.
• Side plank with leg raise: Ready to up the ante? Bragg recommends trying your hand at a side plank with a leg raise - known as a ‘star raise’ in Pilates. Simply raise your top leg and hold on to one leg and hand, for as long as possible without compromising your form.

Foundation is the cornerstone of any makeup look, setting the scene for blusher, bronzer and highlighter, and yet, it’s also the only part that you don't want anyone to notice.

If you’ve always hidden behind the comfort blanket of a high-coverage foundation, it might be time to switch it up. Opaque formulas don’t always serve us - they can feel moisture-sapping, cling to rough patches and gather in lines.

This is where the best lightweight foundations come in. Softer, fresher, and geared towards enhancing rather than masking your natural skin, these weightless, breathable foundations will coax you away from full-on camouflage.

How to swap to a lighter foundation, according to makeup artists

Making the switch can feel daunting. That's why we’ve enlisted pro make-up artists to offer their wisdom on how to swap to a lighter foundation, and make it work for your skin type and coverage needs. For the most youthful, healthy-looking and luminous skin, less is definitely more!

1. Put in the prep

When you see a flawless-faced celebrity on the red carpet, it’s not all down to make-up. Their skin is massaged, masked and moisturised before the first squirt of foundation goes anywhere near their face. You could have the best foundation in the world, but if your skin is dry and depleted, it’s never going to sit as nicely.

“Using your hands to massage and lift the skin with moisturiser and SPF for at least three minutes a day will help ensure the skin is plump with moisture ready for make-up,” explains award-winning makeup artist, Lan Nguyen-Grealis. She also recommends applying a face mask before your base. “They give an instant plumping effect, and help your make-up stay on for longer.”

2. Build up coverage

“After you let the skincare sink in for a minute or two, it’s time to apply your base,” explains Melanie Barrese, Professional makeup artist and Global Education Director at BY TERRY. “It’s always better to apply lightly and slowly build the coverage. If you find you want more cover, repeat the process but really look at where you need it as opposed to just building layer upon layer.”

To encourage a light application, Melanie warns against applying the product directly to your skin. “Instead, add a small amount to the back of your hand, then swirl your brush into the foundation. You can then dot the brush on key areas like cheeks, chin and forehead, then start to blend across the face with light circular motions.”

3. Get clever with concealer

By their very nature, lightweight foundations are on the sheer side. Don’t let this put you off. Just top up with targeted concealer to help you cover up anything you’d rather not reveal to the world.

“For me, concealer is a real secret weapon,” says Melanie. “They are highly pigmented, so great for covering imperfections, and a little goes a long way. Think ‘where do I need coverage?’ as opposed to just applying them all over like a mask.”

4. Dilute, don't ditch

The good news is you don't automatically have to swap out your favourite foundation if you’re suddenly in the market for softer, sheerer coverage. Mix a drop of moisturiser or hydrating primer with your chosen base to subtly sheer out the formula and let more of your natural complexion shine through.

5. Try a skin tint

Skin tints and serum foundations create a weightless, second-skin effect. Unlike a standard tinted moisturiser, many of them are powered by skincare-level ingredients, so they tend to have a more luminous, glowy finish.

While this means that they often contain less pigment than fuller-coverage foundations, their buildable nature and light-scattering finish mean they’ll help to blur imperfections and redness. The added skin-replenishing and conditioning ingredients will particularly benefit mature skin types.

6. Get handsy

When it comes to your desired finish, how you apply your foundation is just as important as what you apply. The tools you choose will impact how thickly the formula goes on and affect the coverage. Generally, brushes provide more coverage, while sponges give a lighter, more dewy finish.

Makeup artists often hail their fingers as their best tool. The warmth of your hands helps the make-up melt into every curve and fold, creating the most skin-like finish. Blend out from the centre of the face using the pads of your fingers until the foundation is invisible.

7. Consider your skin type

For mature, dry skin types, a tinted moisturiser or serum-foundation that has a skincare-led ingredients list will help to load on the extra hydrators your skin craves. Similarly, those with sensitive skin can check the back of the bottle for soothing actives like ceramides and squalane. CC creams are a great choice, helping to neutralise any redness and even out patchy skin tone.

Oily and combination skin types might worry they can’t pull off one of these light-as-a-feather foundations, but in fact, a lighter base is less likely to slip off than a heavy one, and won’t clog your pores if spots are an issue.

Why is my foundation not working for me anymore?

If you wake up one day and suddenly find your favourite foundation is looking dull, caking in lines, and just not sitting right, it’s probably a sign you need to switch up your formula.

“As we age, we lose firmness, pores are much bigger, and skin is more likely to suffer from sensitivity, dryness and uneven tone with less glow and more wrinkles,” explains Lan Nguyen-Grealis. “Heavy foundations and powders may not suit anymore because they tend to sit on the surface of the skin, and can look uneven, crease in lines and flake off, especially on the drier parts of the face, around the nose area.”

Just as you might already change up your foundation to suit the season, it’s a good idea to check in to see whether a lighter, more moisturising formula may suit the changing seasons of your life and skin’s needs.

When we think of knee exercises, we often think of movements that put a lot of pressure on the knee. Higher intensity equals stronger, right? Not when it comes to boosting joint strength.

The best routine for stronger knees, better stability, and improved mobility includes plenty of quadricep exercises and glute exercises, says Vicky Lewis-Baldy, a chartered physiotherapist, level 4 personal trainer, and founder of Hybrid Health.

"Most knee pain cases involve poor posterior chain activation, especially glutes," she says, so improving strength in this area will naturally alleviate pressure from the knee and get you back to moving comfortably. These are the exercises Vicky recommends.

Why is it important to look after your knees?

We use our knees every day - whether it's climbing the stairs and moving around the house or dedicated exercise - so it's no surprise they are prone to wear and tear.

Knee issues are also one of the most common problems physiotherapists deal with, and around 25% of the population experiences knee pain, according to the National Institutes of Health.

"Whether it’s linked to running, strength training, or everyday wear and tear, maintaining strong, stable knees is essential not just for sport, but for preserving mobility, independence, and confidence as we age," says Vicky.

What's more, this joint is one of the major body parts impacted by menopause. "The drop in oestrogen during menopause impacts the health of connective tissue, cartilage, and muscles, all of which support knee function," explains Vicky.

"Lower hormone levels can increase joint stiffness, reduce muscle mass, and affect balance, making knees more vulnerable to injury and degenerative changes. It’s one of the most overlooked yet significant factors in midlife joint health," she says.

That's why knee exercises are an important part of any workout routine.

Knee exercises to try

1. Glute bridges with heel drive

• Lie on your back with knees bent, toes lifted, and heels dug into the floor.
• Squeeze your glutes and lift your hips off the floor.
• Drive your heels into the ground, aiming for a straight line from shoulders to knees.
• Lower back down with control.

Expert tip: "Focus on keeping ribs down and don’t over-arch your back," says Vicky. "To advance the exercise, take your heels further away from you. This lengthens the lever (your leg)."

2. Wall Sits with ball squeeze

• Stand with your back against a wall, then slide down into a seated position with your thighs parallel to the ground.
• Place a ball between your legs and squeeze it.
• Hold for 20 to 45 seconds to start, remembering to squeeze the ball throughout.

Expert tip: "Keep your knees stacked over ankles, not pushed forward," she says.

3. Step-ups

• Step up onto a low, stable platform or stair using one leg, driving through the heel.
• Step back down slowly.
• Alternate or repeat on one leg.

Expert tip: "Ensure your knee tracks in line with your second toe and doesn’t cave inward," she says.

If you struggle with knee niggles in daily life, this is a good exercise to prioritise as it's a functional movement, meaning it mirrors everyday activities. "The step-up exercise improves functional strength and eccentric control, both essential for stair climbing, walking, and real-life tasks."

4. Hip abduction + Extension with Resistance Band

• Lie on your side with your legs straight & hips rolled forward.
• Place a resistance band above your ankles.
• Keeping feet together, lift the top leg up and slightly back without rolling your pelvis back.

Expert tip: "Go slow and avoid letting the pelvis rock backwards," says Vicky.

For pain on the inside of the knee, this is a great exercise. "It activates the glute medius, a key stabiliser of the hip and knee, especially for women who experience medial knee stress," she adds.

5. Heel drops

• Stand on a small step.
• Slowly lower one heel toward the floor by bending the standing leg.
• Return to start.

Expert tip: "Keep the knee over the foot and avoid dropping down quickly," says Vicky. As with all these exercises, it's important to go slow and prioritise getting the movement right, rather than doing it quickly.

What causes knee issues?

• Relying on high-intensity cardio exercise: This includes running and HIIT exercises involving jumping, or even walking too much. "Without the right joint support, this can lead to overload," says Vicky.
• Weak glutes and hips: When we have weak glutes or hips, they can't stabilise the quadriceps (thighs) very well, which puts pressure on the knees to do the work instead.
• Poor squat or lunge form: Squats and walking lunges can be among the best lower-body exercises, but you have to do them right. Otherwise, it can "lead to excessive pressure through the kneecap," says Vicky.
• Not doing mobility work: "Stiffness elsewhere (like the ankles) can cause the knees to overcompensate," she says. It's why mobility exercises are an essential part of any strength training routine.

Can walking improve knee strength?

Yes, walking can help boost strength in the quadriceps, glutes, calves, core, and hips, which all help alleviate pressure on the knees and make them feel stronger.

Research also shows that walking regularly - whether that's 30 minutes of walking every day or exploring the benefits of hiking over a weekend - can help increase range of motion and circulate synovial fluid. This is the fluid that lubricates and nourishes the joints.

Tips for avoiding knee pain

• Prioritise weight training: "Train smarter, not harder," says the physio. "Include strength and control-based exercises rather than solely relying on cardio." And of course, there should be plenty of lower-body exercises focusing on the quadriceps, glutes, and hips.
• Focus on quality over quantity: The priority should be "good alignment and control" in every repetition, rather than the weight lifted or the number of repetitions.
• Balance your training: Too much of anything is never good. "Pair strength work with mobility and recovery," says Vicky. This also means ensuring you have enough rest days between workouts.
• Catch the warning signs early: "Clients often wait until the pain becomes unmanageable before seeking help," she says. "Don't ignore stiffness, swelling, or discomfort."

No one is immune to a little back pain now and again, so luckily, there's the aptly-named Superman exercise. It's a simple, accessible move that improves spine flexion, eases stiffness, and improves functional fitness.

A quick search of the term ‘posture correction exercises’ will garner you a plethora of back exercises that purport to strengthen the back, shoulders and spine while working the all-important core muscles. I bet it wouldn't take long to spot the Superman exercise among them, right alongside the plank and shoulder taps.

After trying it for two weeks, I agree - the Superman exercise is a powerhouse move. It can also be done pretty much anywhere and requires no equipment or previous skill, making it ideal for everyone, from seasoned gym goers to beginners starting out.

What is the Superman exercise?

The Superman exercise is a brilliant bodyweight movement that mimics the flying position of the iconic superhero, hence the name, explains personal trainer Rachael Sacerdoti. “It’s an isometric exercise (holding one position without moving) where you lie face down and simultaneously lift your chest, arms, and legs off the ground, creating that classic ‘flying’ shape.”

It's an underrated move, adds Kate Rowe-Ham, a certified personal trainer and the founder of Owning Your Menopause, as it can make "a real difference to your strength and how supported your spine feels."

“Simple yet powerful, it targets the muscles running down the back of your body known as your posterior chain, which are often overlooked, especially as we move through midlife," she says.

How to do the Superman exercise

As always, good technique is the key not only to banking those benefits, but also making sure we’re not injuring ourselves in the process. Here, Rowe-Ham takes us through the steps to Superman success.

• Start by lying face down on a mat with arms and legs extended.
• Take a breath, then gently lift your arms, chest and legs off the floor while keeping your neck in a neutral position.
• Think about reaching through your fingertips and toes rather than trying to lift as high as possible.
• Hold for a few seconds then slowly lower back down with control.

Benefits of the Superman exercise

1. Improves posture

First and foremost, the move is an elite posture-enhancing exercise unlike any other for those of us who spend a lot of time sitting down.

"The Superman move is brilliant for posture correction as it directly counteracts a hunched over position (caused by sitting at a desk/ looking at a screen all day),” notes Sacerdoti. “It achieves this by strengthening the muscles that pull your shoulders back and lift your chest.”

2. Boosts back strength and flexibility

Got that classic mid-back niggle or stiffness? Superman is the solution. We often neglect our back muscles when weight training, but this exercise will engage and activate not only the larger ones that run down our posterior chain, but it’ll also challenge the all-important smaller, stabilising muscles in the back that don’t get much love.

“This exercise serves a dual purpose of improving posture, which in turn helps with lower back health, as well as strengthening the erector spinae (the deep muscles that support your spine),” shares Sacerdoti. “Stronger back muscles mean better spinal stability and reduced risk of lower back pain.”

And we know that a healthy spine is a flexible one. This move will help you work into those vertebrae for better mobility and flexibility, too.

3. Strengthens the core

This may surprise you, but your back is actually classed as part of your core. When trainers refer to the core, they’re not just talking about our abs and obliques. They mean all the muscles that surround and support the spine.

“Core exercises engage multiple muscle groups simultaneously, strengthening not only the abdominal muscles but also the back, hips, and pelvis,” says Rowe-Ham. “Supermans will challenge your deep core stabiliser muscles, including the multifidus and transverse abdominis, helping to improve stability and balance, particularly during dynamic or uneven movements.”

This makes the Superman exercise one of the best core exercises to do at home, along with classics like crunches, sit-ups, and dead bugs.

4. Boosts functional fitness

An important part of strength training (especially as we age) is its role in boosting functional fitness, which is how well (and easily) we move through everyday motions.

“The Superman move is excellent for functional strength as it mimics activities like lifting objects from the floor or getting up from lying down, making you stronger for real-life movement,” advises Sacerdoti.

You can devote your whole workout routine to functional fitness (that's called callisthenics), but a simple exercise here and there is all you need to make a difference.

5. The Superman is accessible and effective

Last but certainly not least, one of the primary advantages of the superman move is its accessibility.

“You need no equipment, just floor space, making this move perfect for home workouts or when you’re travelling,” agrees Sacerdoti.

What muscles does the Superman exercise work?

• Erector spinae: The deep back muscles that run along your spine, crucial for maintaining upright posture
• Glutes: Key muscles that create hip extension and stability
• Rhomboids and middle trapezius: Upper back muscles that pull your shoulder blades together
• Rear deltoids: Back portion of your shoulder muscles
• Hamstrings: Back of your thighs, helping with hip extension
• Deep core muscles: Including multifidus and transverse abdominis for spinal stability
• Latissimus dorsi: Large back muscles that help with shoulder positioning

What's a good alternative to the Superman exercise?

No matter how great a move is, if you don’t get on with it, you won’t do it. The Superman move might be one of the best back exercises, but if you don't do it, then there's no benefit to it at all.

There are always variations on an exercise that can take it from average (you won’t love it) to amazing (you can’t get enough). So, if the Superman exercise just isn’t your bag, try these alternatives for similar results.

1. Side plank

“A great alternative to the superman, which trains many of the same muscle groups in the abdominals and lower back, is a side plank,” says personal trainer Charlotte Dunnell.

“You can start with your bottom elbow and knee on the floor for more support, or try an incline plank, which is essentially a plank off a stable elevated surface (such as a bench or a countertop). To progress the exercise, you can add in alternating knee-to-chest tucks.”

2. Bird dog

“If you’re looking for something more supported or just want a change of pace, the bird dog is a great alternative to a superman,” says Rowe-Ham.

“Performed on all fours, it targets the back and core while offering more stability than the Superman. From a tabletop position with hands under shoulders and knees under hips, you simply extend the opposite arm and leg out straight, pause to engage your core, then return to the starting position and switch sides.

“It’s a fantastic move for improving balance, coordination, and back strength.”

3. Reverse fly

If you’re interested in training more of the upper back muscles, try doing a double-arm bent-over reverse fly.

"This exercise is excellent for building strength in the muscles surrounding the shoulder blades and can really improve posture when performed regularly,” notes Dunnell.

“To perform the exercise, bend slightly at your hips (and focus on stretching through your hamstrings). Keep your back flat and straight. Then lift your arms out to both sides, with a very slight bend in the elbows. Return your arms to the starting position to complete one rep," she says.

"You can start with body weight and then progress to using light dumbbells when you’re confident with your form.”

Picking the right base is hard enough without having to factor in our changing complexions.

You might have finally found the best foundation for you, and then summer comes and you’re contending with a golden glow from the neck down, and a chalky Casper hue from the chin up.

Knowing how to find your foundation shade is one of the trickiest aspects of foundation application, and the seasons just confuse things further. Whether your altered tone is the result of self tanning your face or (safely) enjoying the sun, it’s annoying having to buy a whole new foundation for a few months. So we've spoken to two makeup artists who shared how to alter your foundation shade throughout the year.

How to adjust your foundation colour when it’s too light

Whatever your base preference, be it full coverage or a sheer layer from the best lightweight foundation, we can all agree that we want our shade match to be flawless. Here, makeup artists Saffron Hughes and Ariane Young share straightforward tips on adjusting your foundation shade to create your perfect match.

1. Cocktail your formula

Adding a few drops of a warmer formula with your foundation before you apply it to your face can help add some depth. “Mixing in a liquid bronzer or a few drops of a deeper foundation can deepen the shade slightly,” advises Hughes. Apply a pea-sized amount of foundation to the back of your hand, add a few drops of bronzer or darker foundation, and mix it in. Go slowly, a few drops at a time to build up the intensity.

2. Get strategic with bronzer

Knowing how to apply bronzer is the secret weapon behind warming up your light base, according to Hughes. “Use your usual base sparingly, then bring warmth back into the face with your best cream bronzer applied around the edges of the face, across the cheeks and the bridge of the nose. This gives a sun-kissed effect that blends more naturally with a deeper skin tone.”

3. Blend blend blend

“Don’t forget to blend your product into your ears and hairline,” recommends Hughes. “That’s often where a mismatched foundation shows first, especially if your tone has shifted. A few extra seconds of blending with your best makeup brushes can make the whole base look more natural and polished.”

4. Check your undertone

“Sometimes it’s not the depth but the undertone of your foundation that’s off,” suggests Young. “If your skin has taken on more warmth from the sun, lean into peachy, golden undertones in your makeup to enhance the overall harmony of your look.”

Hughes recommends a warmer setting powder can have a similar effect, if you don’t want to experiment too much with new makeup shades. “A tinted setting powder with a golden undertone can also help soften the contrast and make the base look more balanced,” she says.

How to adjust your foundation colour when it’s too dark

1. Use shade alternating drops

“If your foundation is too dark, try adding a foundation lightening product to lift the tone slightly,” recommends Hughes. A lot of makeup artists use these to alter base shades rather than having to cart around hundreds of foundations in their kit. Mix in a few drops into a dab of foundation on the back of your hand - don’t mix them in with the foundation in the bottle. And as with the liquid bronzer trick, go steady to avoid looking too ghostly.

2. Lighten the formula

A high-coverage matte formula in the wrong shade will look very obvious, but lightening the load will help it look lighter and more natural. “You can mix your foundation with your face moisturiser to sheer it out for a more natural, glowy finish,” suggests Young. “Or try mixing it with another foundation or liquid illuminator to lighten the shade and coverage.”

3. Brighten the rest of your look

Adjusting the rest of your makeup can help balance the overall look, according to Young. “You can lighten up the look by brightening the centre of the face (under eyes, centre of the forehead, chin) with an ever-so-slightly lighter concealer to help bring balance.”

Working on your core strength can be tough as you age, which is why I love shoulder taps as a way to elevate a classic plank movement.

Childbirth, hormone fluctuations and age-related declining muscle mass (sarcopenia) inevitably affect how strong and stable we feel, not to mention how we train. The last thing my tender, middle-aged neck needs is yet another sit-up, but I know core strength is critical, regardless of age. It’s vital for functional fitness (making those everyday movements a bit easier), balance, and stability (making us less likely to fall), as well as helping to improve posture and reduce lower back pain.

So, in my quest for a new way to train my mid-section without adding insult to (neck) injury, I plumped for trying shoulder taps as an alternative to the classic plank movement in a Pilates workout at home. Spoiler alert: they might just be my new favourite core (and dare I say, full body) move.

What are shoulder taps?

Shoulder taps are a bodyweight workout exercise. While primarily an excellent core move, it works the arms and shoulders too, stabilising the shoulder girdle. Pilates fans may recognise the move as a variation of one of the classic Pilates exercises, too.

"Shoulder taps are a modern adaptation of the classical Pilates exercise 'leg pull prone', where you're in a plank position and alternate lifting one hand to tap the opposite shoulder, all while keeping the hips as steady as possible,” says Aleksandra Warburton, a certified Pilates instructor. “They’re a more dynamic stability challenge for the core, requiring strength, control and full-body awareness.”

Although the move is usually performed from a stable plank position (either forearm or full, depending on your preference and current ability), beginners may want to start in an upright position, leaning their hands against a wall. From here, you’ll slowly lift alternate hands to opposite shoulders with control.

It sounds easy enough, but don't be fooled. Their simplicity belies the exercise's effectiveness.

“Shoulder taps are deceptively simple,” agrees trainer and founder of Meet You At The Barre, Jennie Brown, who demonstrates the exercise below. “Every time you lift a hand to tap the opposite shoulder, your core works overtime to prevent your hips from wobbling. It’s anti-rotation at its finest: you’ll recruit and engage those tiny, but all-important stabilising muscles in the core, arms and shoulders all at the same time.”

How to do shoulder taps

• Start in a plank position on your yoga mat, shoulders over wrists, creating a straight line from the back of the neck to your heels.
• Maintain this position by engaging your core. Your back should be flat with no arching, and your hips should be level and pointing downwards.
• Slowly lift one hand off the floor and tap the opposite shoulder, keeping your hips and torso as still as possible.
• Repeat this slowly, alternating sides, for 10 reps to begin with.
• The aim is to minimise side-to-side shifting and movement, and to maintain the plank position.

We know that the key to getting the most benefits from any exercise (not to mention avoiding injury) is to perform it with good technique, so before you go any further, make sure your form is on point.

Benefits of shoulder taps

• Shoulder taps are a full-body exercise: Maintaining a plank position in the unilateral hold requires work throughout the body. You’ll be activating and engaging your quads, glutes, shoulder and arm muscles as well as your core for a full-body burn.
• Improved shoulder stability and strength: Not only does the move require you to maintain a plank, but you’ll also be working your shoulders unilaterally as you raise your arm on each side in turn, building stability across the shoulder girdle. For anyone looking to do Pilates for beginners, shoulder taps can be a great help.
• Stronger upper back and improved posture: “This is really important because your back is actually part of your core as well, especially your upper back,” notes Tara Riley, a Pilates, barre, strength and cardio teacher, and the founder of the Tara Riley Method. “It’s essentially what's going to keep you standing up straight, so it’s an excellent move for improving your posture, too.”
• Strengthens the core: The move engages both the deep core and superficial abs to build strength and stability across the whole core. “To maintain your plank and minimise side to side movement and rotation of your trunk requires deep core and abdominal strength,” notes Claire Mills, a physiotherapist, Pilates instructor, and the founder of Core LDN.
• Helps improve bone density: Any kind of weight-bearing exercise is brilliant for building bone density, which declines as we age in a process known as osteopenia.

Shoulder taps vs push ups

• For beginners: Shoulder taps are a spicy little move, but I’d wager that they’re slightly more beginner-friendly than a push-up. Both moves can be scaled to the knees, but a press-up with good form requires some considerable core and arm strength, so it's one to work up to.
• For core strength: You’re going to gain some core strength and stability with both shoulder taps and press-ups, but I’d put my money on shoulder taps as the better core exercise to do at home. The anti-rotational control we talked about above means you’re training the core more completely than simply holding a plank position in a press-up.
• For endurance: Exercise Top Trumps says shoulder taps win. If the move gets too spicy, you can hold a plank, which is the ultimate strength endurance test.
• For full-body engagement: This one is a no-brainer: shoulder taps, every day of the week. While you engage your core and arms in a push-up (and it's a great glute exercise), a shoulder tap ticks more boxes as it gets the shoulders, back and glutes involved.
• For arm strength and definition: Again, the push-up wins here. Both exercises can be part of an upper-body workout, but the push-up involves both an eccentric and concentric motion (lifting and lowering the chest), deepening the intensity for those biceps and triceps.

Can you do wall shoulder taps?

As with any exercise, if you’re new to the move, it’s well worth trying a modification first and building up as you gain strength. In this case, the experts advise trying shoulder taps against a wall, as you would in a wall Pilates workout.

“Wall shoulder taps are great and are always a good starting point for a beginner, or if you’re rehabbing a shoulder injury, for example,” says Mills. “They help you to get the feel of the control required in the shoulder and core, but put less load through these areas to start with. The closer you stand to the wall, the easier the move will be.”

I’ve been practising Pilates (both mat and reformer) for over a decade, and I know my core strength is surprisingly good given that I’ve had three children. But after a week of trialling shoulder taps, I'm a firm devotee. Not only do I feel able to build more stability across my core as a whole, but my arms, shoulders and legs feel stronger, too - and as for my neck, it’s never been happier. So long, crunches.

The good morning exercise targets the glutes in the lengthened position, much like the deadlift. You have to stabilise your upper body and engage your core in the same way, too. So, if you're looking to add another glute exercise to your strength training routine, I'd always recommend this one.

I've been going to the gym for over six years, and in that time, I've tried a lot of different strength workouts. I've done quadricep exercises and back exercises to build strength for running, Pilates classes to improve my mobility, and done more sets than I could ever count. But the good morning exercise has always been a staple for me, and it's a hugely underrated exercise.

Harriet Harper, a certified personal trainer and strength specialist, agrees it's a great compound movement, targeting more than one muscle simultaneously. "Good mornings can also be done anywhere. A barbell is best for home workouts, but I'd suggest using a Smith machine at the gym," she says.

What is the good morning exercise?

The good morning exercise targets the glutes (buttocks) and focuses on a hip-hinge movement pattern, says Harriet. This is where you push your glutes behind you, aiming for an almost horizontal position.

"It's very similar to the Romanian deadlift (RDL)," says Harriet. "The main difference is where we place the barbell or hold the weight. With the good morning, we place it on our back in a 'low bar' position, resting on our rear delts (muscles at the back of your shoulders)."

Otherwise, the movement pattern is almost the same, she says. "We want to hinge at the hips, driving our glutes backwards whilst keeping a slight bend to the knees on the way down."

Unlike the RDL, however, the good morning exercise focuses on the glutes above all else. So, if you're looking to build a stronger backside without tiring out your legs, this is the exercise for you.

How to do the good morning exercise

• Tuck yourself under a barbell, making sure the bar sits comfortably just under your rear shoulder muscles.
• Keep your feet shoulder-width apart and make sure you have a soft bend in your knees.
• Grip the bar, squeeze your shoulder blades together, and engage your core.
• Slow and controlled, start pushing your glutes back as if you're trying to press a button on the back wall of the room.
• Keep going back until you feel a stretch, or if your back begins to round. This is the end of the movement.
• Make sure your back stays straight throughout the movement.
• Squeeze your glutes and push back up to the starting position.

Expert tip: "You don't need to come super low. The point of the exercise is to lengthen the glute muscles, so we really want to focus on driving the hips back whilst keeping a neutral spine," says Harriet. "Make sure to keep the neck in line with the spine (no checking your form in the mirror!) and keep the core braced throughout."

As the good morning exercise works the gluteus maximus primarily, you might want to incorporate other glute exercises for a fully-rounded routine. The clamshell exercise, for instance, works the gluteus medius and minimus. These are the two other smaller muscles in the buttocks.

What muscles do good mornings work?

The good morning exercise works all the muscles in the posterior chain, which are all the muscles on the back of the body. This includes:

• Glutes
• Erector spinae (lower back)
• Rhomboids, trapezius (upper back)
• Latissimus dorsi (back)
• Core muscles
• Calves

Why is it a good exercise?

The good morning has three key benefits: it boosts strength in key muscle groups that help support movement in daily life, it can help improve your posture, and it can help reduce the risk of injury during other activities like walking, cycling, or running. It's also one of the better core exercises to do with weights.

We use our glutes, hamstrings, lower back, core, and calves for everyday movements we wouldn't even think about, like climbing the stairs or standing up from a chair. Strengthening these muscles can make these activities (and any harder ones, like dedicated exercise) feel easier, and the benefits will extend into later life.

Equally, if we're sat down for most of the day, our posture can suffer. As these muscles also help align the spine, strengthening them helps to improve posture as well.

Romanian deadlift vs good mornings

• For building glute strength: Good mornings focus almost exclusively on the glute muscles, with the lower back and hamstrings recruited for stability. The Romanian deadlift, on the other hand, recruits the quadriceps, hamstrings, lower back, and glutes in almost equal measure.
• For beginners: Those new to weight training may prefer the RDL over the good morning, at least for the moment. The hip-hinge movement pattern is easier to learn as you hold the weights by your sides instead of behind your head. "Most people won’t be able to lift as heavy in the good morning as they would in the RDL due to the bar placement," adds Harriet.
• For boosting balance and stability: Good mornings have the edge on this one as you use more of your core muscles to stabilise your body as you bend over. However, your balance will be challenged with any hip-hinge exercise.
• Upper body strength: "With an RDL, we hold the weight down in front of us, and therefore it requires a little more work from our lat muscles (in the back)," says Harriet, so the RDL wins if you're looking to add this exercise to an upper-body dumbbell workout.
• Equipment: If you're doing strength training at home and only have dumbbells for company, Harriet recommends an RDL instead of the good morning as it's easier to position the free weights with this movement.

Can you do the good morning exercise with dumbbells?

Yes, you could do the good morning exercise with dumbbells instead of a barbell by "holding them behind each shoulder", says Harriet, but it's not ideal. It won't be as comfortable, and you might struggle to get the same stretch in your muscles.

"My preference for good mornings would be a Smith machine as it's super easy to load and pretty fail safe," she says.

You don't need to spend hours in the gym to build these muscles either. Simple glute exercises like these can be done in as little as 30 minutes with some dumbbells, a barbell, or kettlebells at home.

But, you do need to train to failure, which means doing the exercise until you can't do it any more by the final repetition. You also have to train the muscles in the lengthened (where the muscle is stretched out) and shortened (where the muscle is contracted) position, says Harriet Harper, a certified personal trainer and strength specialist.

Together, these three exercises tick these boxes and target the glutes, which are made up of the gluteus maximus, medius, and minimus.

Glute exercises

1. Hip thrust

The hip thrust is "incredible" for the gluteus maximus, one of the three muscles, says Harriet. "It trains the glutes in their shortened position at the top of the lift, and our glutes tend to be pretty strong in this resistance profile, so it's the perfect lift to go heavy and challenge yourself," she says.

How to do a hip thrust:

• Sit down on the floor in front of a chair or bench sitting at about knee height.
• Bend your knees, hold your feet slightly wider than hip-distance apart.
• Place the weight across your hips, making sure to use a pad if it's heavy.
• Squeeze your glutes and push upwards until your hips come in line with your shoulders and knees.
• Squeeze at the top, then slowly lower yourself back down.

Expert tip: If you're using a dumbbell for this exercise, place the weight just below your pelvis, on your hip bones. You can also use resistance bands to do this exercise, as part of a full-body resistance band workout.

2. Romanian Deadlift

The Romanian Deadlift does the opposite, working the glutes in the lengthened position. "It can be done with a barbell, dumbbells, or a Smith machine at the gym, making it perfect for either environment," says Harriet. It's also one of the best back exercises.

How to do a Romanian deadlift:

• Stand with your feet shoulder-width apart, grab hold of two dumbbells.
• Bend your knees slightly but keep your core engaged and your back straight.
• Slowly start to push your glutes to the back of the room, as if there's a button on the wall behind you and you're trying to hit it with your backside.
• Once you start to feel a stretch, stop. This is the end of your movement.
• Keep your core engaged, squeeze your glutes and push your hips forward

Expert tip: "If you want maximum glute engagement, make sure you keep a slight bend to the knee throughout to eliminate your hamstrings," she adds.

3. Bulgarian split squat

The Bulgarian Split Squat is a single-leg exercise that works the glute medius and the glute maximus while improving balance and stability.

"It's everyone's arch nemesis," says Harriet. "I think people dislike these as they are more fatiguing than other lifts, and let's face it, they are hard."

However, they are very effective and one of only three exercises you'll ever need to build stronger glutes.

How to do a Bulgarian split squat:

• Set up a bench or chair behind you, at about knee height, and stand with your feet shoulder-width apart about two feet away.
• Put one foot behind you on the top of the bench, resting your laces flat on the top.
• Sink down, putting your body weight through your front leg, bending until your front leg reaches a 90-degree angle.
• Keeping your core and glutes engaged, push up through the ball of your front foot and return to the starting position.

Expert tip: "The quads will also be working in this lift, so if you want more glutes, make sure you focus on keeping the front shin vertical and hinge the hips back as you come down," says Harriet. "This will bias the glutes over the quads."

What are the signs of weak glutes?

• Finding it difficult to climb up or down stairs, stand up from a chair without using your hands, or get out of bed
• Instability when standing on one leg
• Pain in the lower back, hips, or knees
• Poor posture, including rounded shoulders

A physiotherapist will be able to determine whether you have weak glutes with a simple examination, so always seek expert help if you're concerned about your glute strength before undertaking a new exercise routine.

Does walking help build glute strength?

Yes, if strength training isn't in your weekly routine, you can do a walking workout outdoors or a treadmill workout in the gym that'll help strengthen your glutes.

A study in the Journal of Physical Therapy Science found that walking on an incline can increase activity in the gluteus medius, boosting strength in this area. The key to success with this, however, is not to put the incline too high.

Researchers found that muscle activity increased at a 5% incline compared to flat walking, but decreased at 10%, making an incline of between 5% and 10% the sweet spot for a glute exercise on a treadmill.

There are many benefits of walking and it's also one of the better quadricep exercises, as it engages most of the muscles in the legs, as well as the hip flexors and lower back.

How long does it take to strengthen the glutes?

It takes between six and eight weeks to strengthen and build the glute muscles, although it depends on many factors, including how often you lift weights, the intensity you train at, your diet, and your genetics.

In general, experts recommend strength training two to three days a week to see progress without fatigue.

Exercises like squats have their place in a workout, but most of us have imbalances in lower-body strength, prioritising one leg over the other during gym workouts, cardio sessions, and even walking around in daily life, because it is stronger.

The step-up exercise corrects this, as you use your body weight as resistance (with dumbbells to make it harder) and lift yourself onto a chair or bench, one leg at a time. It's a movement that targets the entire lower body, from ankle stability to core strength, and it can be done almost anywhere.

So, it's no surprise that personal trainers and physiotherapists recommend the step-up exercise in most types of strength training workouts.

What is the step-up exercise?

Step-ups work the quads, hamstrings, glutes, and core, making them a strong choice for people aiming to build functional strength and improve balance and stability, says Tash Gale, a chartered physiotherapist and the founder of Gale Physio.

Often, one of our legs is stronger than the other. If you regularly hike, run, or cycle, you could have an imbalance. The step-up exercise can help correct this, she adds. In this way, they can be even better than squats.

But the key is to do the exercise correctly, warns Harriet Harper, a certified personal trainer and strength specialist. "Don't push yourself off the floor with your non-working leg or foot. Also, try to avoid pulling yourself up. A light tap on the floor is fine, but then use your working leg to drive up."

Want to swap out your walking lunges and try something new? Here, PT Harriet and physio Tash, who also works with Physique, explain how to do the step-up exercise, its benefits, and the variations to try.

How to do step ups

• Put a stable chair or bench in front of you, or use your stairs.
• Hold onto something or rest your hand against the wall for support.
• Place one foot on the chair, then push through that foot to lift your body up towards the ceiling.
• Bring your back foot up onto the flat surface as well.
• Hinge the hips back as you lower yourself back down, leading with your first foot.
• When lowering yourself back down, make sure to move in a controlled way, keeping your glutes under tension.

Tips for doing step-ups correctly

• Get your set-up right: Try to keep the front shin vertical (the shin of the working leg), says Harper.
• Think about your form on the way down: "Really think about pushing the hips back and getting a good stretch to the glute muscle on the way down," she says.
• Don't 'drop' yourself: "Try not to 'drop' down to the floor with no control," says Harper. The muscles are worked just as much on the way down as they are on the way up.

What are step up exercises good for?

1. Building glute strength

Provided you do the step-up exercise right, it's seriously beneficial for building strength in the glutes (buttocks).

"The height of the box allows for a really good 'stretch' in the glute on the way down and a great range of motion," explains Harriet. It's also one of the great quadriceps exercises to try.

2. Building a stronger core

Step-ups are one of the more underrated core exercises. It works key muscles in this area, like the abs, obliques, and lower back, as you stop yourself from toppling sideways.

While it's no match for specific movements like the dead bug or plank, the exercise is a great one to have in any bodyweight workout.

3. Improving balance and stability

The step-up exercise is a good example of why weights win the debate of free weights vs machines for building strength. The elevation and demand of the single leg movement in this exercise force the body to stabilise itself, improving full-body balance and stability.

These improvements are transferable to everyday life - think standing on a chair to reach something above the kitchen cupboards, getting up onto a ladder in the garden, or generally moving around without support later in life.

4. For beginners to build strength

If you're getting into strength training for beginners at home, the step-up exercise is a must-try as part of a bodyweight workout.

"It's still fantastic if you don't have weights," agrees Harper. "But make sure you practice correct form and slow down the tempo to get the most out of the movement."

5. For progressive overload

Progressive overload (making an exercise progressively harder through increased weight, repetitions, or another way to continually challenge yourself) is essential for anyone looking to get stronger.

It's very easy to make small adjustments to the step-up exercise and achieve progressive overload. You don't even need to add weights to do this, says Tash.

"A higher platform increases the range of motion and requires more strength from the working leg," says the physio. "Just be sure to keep the knee alignment and biomechanics, and ensure you avoid using momentum to swing yourself up."

How long should you do step-ups for?

If you want to get stronger, it's a good idea to aim for three sets of step-ups, with six to 12 repetitions on each leg. This can take anywhere from 10 to 20 minutes, depending on how much you need to rest between your sets.

Naturally, if you're new to strength training, you may need to start smaller and work your way up. For example, try doing five or 10 repetitions every day. When that feels easy, you can add more repetitions or more sets.

If you're in doubt about how to make your workout harder or how to include the step-up exercise in your routine, consult a personal trainer.

Step up variations

Step ups with weights

Step-ups can be done with dumbbells, kettlebells, a cable machine, or a Smith machine, says Harriet, so it's very easy to add weights to your exercise.

"I would recommend beginners try with body weight to begin with, and only introduce weight once they are confident with their form," says Harriet. "You also only really need one dumbbell or kettlebell, as you will be using one hand to hold onto something."

Lateral step ups

A lateral step-up targets the glute medius (a muscle in the upper buttocks) more so than forward step-ups because it's a side-to-side movement. "This muscle is crucial for pelvic and hip stability and injury prevention. It also forces each leg and hip to work independently, which highlights and helps correct imbalances between your left and right sides," says Tash.

To do a lateral step-up, follow the same movement as the forward step-up, but do it sideways onto the bench or chair instead.

"It also challenges coordination and balance in a new way, which benefits overall neuromuscular control," she adds.

Step ups with knee drive

You can also level-up the classic step-up exercise by adding a knee drive, says the physiotherapist. "Once at the top of the step-up, drive the trailing knee up towards your chest," she says. "This engages the core and mimics athletic movements like running or jumping."

When you've mastered this, add some upper-body workout movements, like an overhead shoulder press.

I'm a fan of home workouts, and there are very few exercises I've not tried, so you shouldn't take it lightly when I say that leg raises are among my favourite plank alternatives.

Good core strength has become a priority for me in recent years. I've had to work harder for it after having children, and with perimenopause on the horizon, it's more important to me than ever for healthy ageing. A quick poll of my friends told me I'm not alone in this thinking.

While it's true that a plank is one of the top core exercises to do at home, it doesn't hurt to have an alternative that works just as hard but feels a little easier. For me, leg raises are the ideal exercise to target the core muscles, hip flexors, and boost full-body stability.

What are leg raises?

Leg raises are a classic core-strengthening move. You lift your legs (either one at a time or both together) away from the floor while keeping your torso still, explains Rebecca Dadoun, the founder of Pilates Prescription.

"They target the lower abdominals, hip flexors, and deepen core control and build spinal ability, when done well," she says.

The leg raises exercises are done slowly and with control (rather than with momentum) to make sure your core and hips are doing the hard work.

While the movement is traditionally done with both legs, if you're new to core exercises and need to build strength first, you could start with single-leg raises. This is the same exercise, just using one leg instead of two.

How to do leg raises

You can do leg raises on a reformer Pilates bed, as shown here by Rebecca Dadoun, or you can use a yoga mat on the floor.

• Lie flat on your back on your mat with your legs extended and arms by your sides.
• Press your lower back into the floor to eliminate any gap, and bring your shoulders off the mat, putting your hands behind your head for comfort if needed. This ensures that your core is engaged and reduces strain on the lower back.
• Keeping your legs straight and together, slowly lift them towards the ceiling until they form a 90-degree angle with your torso.
• Lower your legs back down slowly for three seconds (or longer) until they are just above the floor, maintaining tension in your core throughout.
• Repeat 10 times, ensuring controlled movement and consistent core engagement.

If you want to make your abs work harder, you can bring your legs closer to the mat and hold them there for a couple of counts before raising them again.

What are the benefits of leg raises?

• Improves core strength: Leg raises are often included in Pilates abs workouts as they “help strengthen your core, especially the deep muscles that support your posture and balance", says Dadoun.
• Strengthens your back: Leg raises “improve how well you can control your pelvis and keep your spine stable, which can help reduce back pain and prevent injuries,” says Dadoun.
• Supports hip mobility: This exercise helps your hips move more freely while also building strength to keep them stable and supported.
• Calms your nervous system: Dadoun says this is an added benefit if you stay focused and steady your breathing.
• Real life will feel easier: Activities like walking, running, climbing stairs, carrying shopping or lifting things will feel easier with a strong core, says Laura Blease, a strength and conditioning specialist at Ultimate Performance.
• Lower abdominals are targeted: This exercise effectively strengthens the lower abdominal muscles, which can be hard to work with regular crunches or sit-ups.
• You can adapt them easily: Blease loves that leg raises suit all abilities and can be performed lying down and with added resistance if desired.

How to make leg raises harder

Once you’ve mastered the straight leg raise, you can experiment with ways to make it more intense. This might be by adding ankle weights or holding a small medicine ball between your feet to add extra resistance.

Blease also suggests lifting the legs closer towards your body if you can. This will "engage the lower abdominals into a slight posterior pelvic tilt, sometimes called a ‘reverse crunch finish’," she says. This will challenge your deeper core and lumbar control.

You could also try the following alternatives to leg raises:

Hanging leg raise

In the hanging leg raise, you use your upper body strength to hang from the bar, lifting your legs straight out in front of you, slowly and with control.

As the name suggests, this variation removes the floor support in your leg raises exercise, forcing you to work against gravity. Doing so activates your back muscles and forces you to develop better grip strength as you support your body weight from an overhead bar or pull-up bar, at home or in the gym.

Side lying leg raise

Leg raises on your side will work your core and your glutes, while also improving the range of motion in your hips.

Lie on one side with your legs extended and feet stacked on top of each other. Raise your top leg as far as is comfortable without straining your lower back. Lower it back down to lie on top of the other leg.

Repeat 10-12 times before switching legs. If this feels easy, you can always try doing these while in a side plank position.

Weighted leg raise

“Adding ankle weights or squeezing a small medicine ball between the feet introduces resistance, increasing the load on the rectus abdominis and hip flexors," says Blease.

You could also hold a dumbbell between your feet, and putting a foam roller under your pelvis will challenge your stability and make the move harder, says Dadoun.

Why can’t I keep my legs straight doing leg raises?

Some days, I work out and my leg raises feel more difficult than usual, which can be frustrating. This could be caused by tight hamstrings or weak hip flexors, says Blease. “Tight hamstrings limit the range of motion, making it challenging to extend the legs fully," she explains.

If I’ve been sitting down for hours during the day, leg raises often feel harder to do well in my evening workout, which I think must be down to tight hips.

Solutions include incorporating hamstring stretches and hip flexor exercises, such as seated leg lifts or resistance band exercises.

As with all types of exercise, start off with what feels comfortable and when you’ve mastered that, you can move on to a more advanced form.

Quadricep exercises target the quadriceps - a group of muscles sitting on the front of your thighs. If you've done one too many squats in the gym or had to climb more stairs than you'd like, you'll be familiar with the burn that comes from working these muscles more than normal.

I started adding strength training to my workouts in my 30s, and I've come to love it. However, I'm guilty of sticking to what I can do and working some body parts more than others. My upper-body dumbbell workout is a favourite, and I like to do core exercises. My thighs? Not so much.

Though challenging, as you have to "train with intensity to really develop your quadricep muscles and force them to grow", strong thigh muscles are essential for daily life and improving in other exercises, like hiking or running, says Aoife Okonedo Martin, a certified personal trainer from Ultimate Performance.

I vowed to overhaul my routine from my back garden, using a simple pair of dumbbells and a resistance band for company. To discover exercises (aside from a classic squat) that worked for me, I spoke to personal trainers and strength specialists.

My quadricep exercises

1. Walking lunges

Walking lunges are very effective at working your quads. As you have to keep your body stable on the move, they are also excellent for improving balance and stability, as I have learnt.

Though they're not my favourite, I was familiar with this exercise before getting started, so I felt comfortable picking up my dumbbells from the first set.

Here's how to do a walking lunge with weights:

• Stand holding the dumbbells in both hands, core engaged.
• Step forward on one leg until your knee comes parallel with the floor.
• Keep your weights from swinging as you move by contracting your shoulder blades, bringing them back and down. Look forward.
• Push up from your heel and take a step forward in one motion.
• Repeat these at least 5 times on boths legs, before resting for 45-seconds. Repeat for 3 sets.

2. Reverse lunge

Reverse lunges (also known as split squats) are one of the 'must-have' exercises to strengthen the quadriceps. "I rate the split squat so highly, it's rare a client doesn't have the exercise programmed into their first training phase," Martin tells me.

"There are very few exercises that produce the results in strength, size, flexibility, and structural balance that the split squat can do all at once," she adds.

Here's how to do a split squat:

• Hold a dumbbell in each hand.
• Stand with your feet shoulder-width apart, then step forwards with one foot.
• Keep your hips straight, and raise your back heel off the ground.
• Lower your back knee, keeping your front knee in line with your ankle.
• Use both legs to push back up to your starting position.
• Try to do three sets of 10 on each leg with a 1 minute rest between each set.

3. Single leg stand

I'm not even going to try and guess how many times I tried this exercise before I did it without falling over. But, I'd say it's one of the best quadriceps exercises on my list as it works each leg individually. Doing this means you won't have one leg stronger than the other.

It was also the quadriceps exercise that I was left feeling the most 'burn' from afterwards.

Here's how to do the single-leg stand with a resistance band:

• byStart from sitting with your legs bent at 90 degrees on a chair or bench
• Put the resistance band around your legs, just above the knee.
• Tilt forward slightly and lift one leg off the floor by a couple of inches.
• With your arms out in front of you, stand up on one leg.
• Slowly sit back down again and repeat on this leg 10 times.
• Swap to the other leg and do the same.
• Aim for three sets on each leg.

4. Lateral band walk

The lateral band walk (aka. the 'crab' walk) is traditionally a glute exercise. However, it also works the quads and hip flexors, making it an all-around excellent lower-body movement to include in a resistance band workout.

I tried this one on a few sunny days in the garden while chatting to my children, who were playing football. I think they thought I was mad, crab-walking across the grass, but I could feel my quads working hard, even after just a few minutes.

Here's how to do a lateral band walk:

• Put the band around your legs, just above your knee.
• Stand with your legs hip-width apart.
• Squat down and take a small step to the right.
• Keep your legs apart as you take small steps for 30 seconds.
• After 30 seconds, start walking back in the opposite direction.
• Try to do three sets with 45 seconds rest between.

5. Goblet squats

I had to include a couple of squats in the mix, but these are alternatives to the classic bodyweight or barbell squat.

The goblet squat is “one of the best exercises for targeting the quadriceps," says PT and strength training specialist Anya Russell.

“It also works the hamstrings, glutes and core, making it a compound movement beneficial for overall lower-body strength,” she says.

This type of squat engages all four muscles in your quads, and it can be done with a dumbbell or kettlebell. I tried it with a 10kg dumbbell, which really intensified things. My quads were shaking by the end of the sets.

Here's how to do a goblet squat:

• Hold your weight with two hands just below your chin.
• Stand with your feet shoulder-width apart, with your toes pointing outwards slightly.
• Bend your knees until your thighs are parallel to the ground, or as low as you can.
• Hold for a second or two and then push back up to standing.
• Try to do three sets of 10 to 12 squats with a 45-second rest between.

6. Spanish squats

A Spanish squat isn't just a great way to target and strengthen the quads, says Russell, "it's also a low-impact exercise for those with knee pain."

They are particularly effective at isolating the quads and can be used to reinforce proper knee positioning, reducing strain on the joints, she says.

Here's how to do a Spanish squat with a resistance band:

• Loop a resistance band around a stable structure, like a pole or tree.
• Stretch the band around the backs of your knees and move back until it’s taut.
• Squat down as far as you can with your arms stretched in front of you.
• Hold the squat for a few seconds before returning to standing.
• Try three sets of 10 squats with 45 seconds of rest between.

Quadricep exercises with machines

Prefer to do your quadricep exercises in the gym? Make use of equipment like the leg press, leg extension, and hack squat machines.

1. Leg press

Regular gym users will be familiar with the leg press machine. It’s a good one for beginners because you can adjust the weights easily, and it takes the pressure off your knees because it’s done from a sitting position.

Martin says: “The leg press is excellent for targeting the quads, especially when foot placement is adjusted [lower on the footplate and a narrower stance] to emphasise quadriceps engagement.”

2. Leg extension machine

The leg extension works by extending the knee from bent to straight with weight on top of your lower legs. “This isolation exercise focuses solely on the quadriceps, making it ideal for muscle activation and hypertrophy (growing muscle cells),” says Martin.

Make sure the machine is adjusted properly. The pad by your feet should sit comfortably in the crook of your ankle, and your knees should be in line with the bottom of the seat pad for support.

3. Hack squat machine

A hack squat "allows for controlled squat movement, placing significant emphasis on the quadriceps while reducing strain on the lower back," says Martin.

While using a barbell to squat will engage more muscles as you're forced to maintain your own balance, a hack squat is an easy way to isolate your thigh muscles.

Can you do quadriceps exercises with bad knees?

My knees have become more sore and achy over the last few years, so I knew I needed to be careful doing some of these exercises, so I didn’t injure myself. If you have knee problems, speak to your doctor or a physio before including quadriceps exercise in your workouts.

If you’ve had knee surgery, a physiotherapist will recommend suitable exercises.

It’s often highly beneficial to train your quads even if you have bad knees, says Martin. You just need to be careful how you do it.

“Strengthening the quadriceps can actually help support and stabilise the knee joint, potentially reducing pain and improving function over time,” she explains. “The key is to choose exercises that minimise strain, such as controlled movements on machines like the leg press or leg extension, where the range of motion and resistance can be carefully adjusted.”

Russell suggests making modifications like these in your quadricep exercises:

• TRX-Assisted Squats: Using suspension trainers to reduce knee strain.
• Partial range leg extensions: Limiting the range of motion to avoid discomfort.
• Straight leg raises: Strengthen the quads without bending the knee.

Does walking uphill strengthen your quadriceps?

Yes, walking uphill is an alternative quadricep exercise as you have to work harder to move up the incline. If you added one of the best weighted vests or ankle weights for walking to your workout, you'll see even more progress.

"When you walk uphill, your body works against gravity, which increases the load on your quads. This makes them work harder than they would on flat ground," says Russell. "Over time, this added resistance helps build strength and endurance in these muscles, as well as the glutes, calves, and hamstrings."

How do you know if you have weak quadriceps?

• Knee pain or discomfort, especially when walking downstairs, squatting or standing up from a chair
• Unstable knees during exercise or movement
• Tiring quickly when walking or climbing stairs
• Poor posture or compensation from other muscles, such as leaning forward during squats, says Russell.
• Muscle imbalances - other areas like your hamstrings or hips feel tight or overworked.

You also might experience “decreased speed or power in activities like running or jumping," says Martin.

But if you're still unsure, try Russell's simple test: "Sit on a chair and stand up without using your hands. If it feels challenging, or if your knees cave in, your quads likely need strengthening," she says.

Along with the muscles deep in the core and the pelvic floor, the pelvic tilt exercise targets the glutes and lower back, making this simple exercise ideal for improving mobility and posture, and firing up the muscles at the start of a lower-body workout.

Alternatively, you could do them to wind down from your Pilates home workout or as a way to stretch out if you spend your days sitting at a desk. The movement is a "gentle but powerful way to reconnect with your core and realign the spine," says Paola Di Lanzo, a personal trainer, Pilates instructor, and the founder of Paola's Body Barre. "Pelvic tilts improve spinal mobility by encouraging articulation through the lower back and pelvis, which is great for people who sit for long periods."

Want to try? Whether you want another mobility exercise to add to your list or an alternative to kegels, pelvic tilts are a good idea. Here, Paola explains the best way to do them.

What is the pelvic tilt exercise?

Pelvic tilts are simple exercises done on a yoga mat or the floor. You don't need any equipment and anyone can do them, including those new to exercise or coming back from an injury, provided there's doctor approval.

The exercise targets the deep core muscles, such as the transverse abdominis, multifidus, and pelvic floor. This makes pelvic tilts different from exercises like the plank, which target the superficial muscles like the rectus abdominus (abs) and obliques. You can't see your deep core muscles, but they are essential for everything from good posture to hip mobility.

If you need help visualising a pelvic tilt, Di Lanzo has advice. "As you exhale into the tilt, visualise lifting the pelvic floor muscles upward, almost like a gentle 'zipping up' from the base of the pelvis," she says. "This co-activation helps build strength and awareness without strain."

How to do the pelvic tilt exercise

The pelvic tilt exercise requires you to 'engage' your core, which is useful knowledge for other strength training and Pilates workouts. Here, Paola Di Lanzo reveals how do them right.

• Lie down on the floor, using a yoga mat beneath you if that's more comfortable.
• Take a breath in.
• Exhale, tilt the pelvis by engaging your abdominal muscles and tilting your pelvis up slightly.
• Gently imprint your lower back into the mat.
• Hold that connection as you continue to breathe.
• Release back to neutral on your next breath in, says Di Lanzo.

What is the pelvic tilt exercise good for?

• Improving pelvic floor strength: "Pelvic tilts can improve core control, posture, and continence over time. They’re small, subtle, and incredibly effective, especially when combined with breath and intention," says Di Lanzo.
• Better mobility: "This exercise improves spinal mobility by encouraging articulation through the lower back and pelvis, which is great for people who sit for long periods," she says.
• Improving posture: "Pelvic tilts help bring awareness to posture," says the Pilates specialist. "Practising pelvic tilts encourages a neutral spine and corrects anterior pelvic tilt, which can help relieve lower back pain."
• Connecting with the body: This exercise isn't just about the physical benefits, Di Lanzo says, "it’s about tuning in, not switching off" and bringing more awareness to your body and how it moves, fostering a better mind-body connection.
• Healthier sex life: If menopause symptoms have slowed your sex life, pelvic tilts could be a way to help rekindle the spark. Stronger pelvic floor muscles have been shown, in research by the University of New Mexico, to play an important role in orgasm, sexual satisfaction, and arousal.

How long should you hold pelvic tilts?

Holding the pelvic tilt for five to 10 seconds is a good place to start, says Di Lanzo. "The key is control and breath, and remembering that the exercise isn't about bracing or clenching. Instead, stay soft and connected."

If you're new to exercises like these, start with a couple of repetitions and focus on getting the form right before increasing the time you spend doing the pelvic tilt.

Try the movement a couple of times a week as part of a strength training or Pilates abs workout to see the benefit.

Pelvic tilt exercise vs bridge

If you're learning how to a bridge - another excellent core exercise to do at home - a pelvic tilt can be a good first step on the journey. However, they are different exercises.

The pelvic tilt is a gentle exercise that focuses on strengthening the deep core, lower back, and the glutes to an extent, while a bridge is a more power-based movement. During a bridge exercise, you lift your buttocks and hips off the floor, engaging the hamstrings, glutes, and core muscles.

Together, they make a perfect exercise pair for boosting lower-body strength, stability, and mobility.

I love the clamshell exercise, too. I do this simple movement on the floor, from the comfort of my yoga mat (or carpet), and it's done more for my hip mobility, core stability, and glute (buttock) strength than many other weighted exercises.

The squat certainly has its place in a strength training routine. There's no denying this compound movement is a good one, strengthening multiple large muscle groups at once. But, it can be trying on the bones and joints, especially if you're newer to weighted exercise or coming back from an injury, like me.

The clamshell exercise is the perfect squat alternative. After dealing with so-called 'Runner's Knee', I started doing the clamshell exercise last year to get back to my routine of running and lifting weights. Four months down the line, here's why I'm keeping it in my home workouts...

What is the clamshell exercise?

The clamshell exercise is a Pilates-inspired move done lying on your side, hand tucked under your head and knees together. The name comes from the position of the knees, which open and close during the movement, engaging all the muscles in the glutes (buttocks), the hip flexors, and the core muscles.

"I particularly like them as they help build awareness of how we move, activating muscles we often overlook in more dynamic workouts," says Paola Di Lanzo, a personal trainer, Pilates instructor, and founder of Paola's Body Barre. "Done with control and breath, clamshells create a strong, stable foundation for the rest of your body to move freely and safely."

While it's easier in some ways than other lower-body exercises, I found the clamshell challenging when I first started doing it. It requires concentration to keep your hips, knees, and elbows in line without wobbling or toppling over.

However, once I got the hang of it, I started to see the benefits in just a couple of weeks. My glutes were the first to notice a difference, feeling stronger and looking perkier than they had in a while. The benefit for my hip stability came next, and now I'm back to running 10km or more every week, alongside regular strength and Pilates home workouts.

How to do the clamshell exercise

• Lie on your side with a thick yoga mat underneath you for support, if you need it.
• Prop your head up on your arm or use a pillow if that's more comfortable.
• Bring your knees in towards your chest, about 90 degrees.
• Stack your knees and hips on top of each other, keeping your knees and feet together.
• Take a breath in. "Don’t forget your breath," says Di Lanzo. "Holding your breath adds tension, especially in the neck and jaw."
• In a controlled way, lift your top knee towards the ceiling as high as you can, without rolling your hips back. Keep your feet together.
• Hold this position. "The aim should be to keep your hips stacked and your core gently engaged to isolate the glutes," says the Pilates instructor.

Expert tip: "Move slowly and focus on maintaining tension throughout," says Di Lanzo. "As with all Pilates moves, avoid rushing. It's not about how many reps you can do, but how connected you are to each one. Breath is key too. Exhale as you lift, inhale as you lower."

Benefits of the clamshell exercise

• Boosts glute strength: "Clamshells are an effective low-impact exercise that strengthens key stabilising muscles, especially the gluteus medius," says Di Lanzo. This is a muscle on the outside of the upper buttocks. It helps with most daily movements (like getting out of a chair) and workouts, especially walking and running, so keeping it strong is important.
• Improves hip stability: "This is vital for posture, balance, and injury prevention," says Di Lanzo. Stronger hips and better stability also mean less chance of tight hips, which can be uncomfortable, and contribute to a stronger pelvic floor. 
• Reduces lower back pain: "Clamshells support better pelvic alignment by activating deep glute muscles, which can alleviate tension in the lower back and hips," says Di Lanzo.
• Helps with knee pain: "When your glute medius is underactive, your knees can collapse inwards during walking or squats, which in turn, places strain on the joint," says the PT. "Clamshells help strengthen the muscles that stabilise the hip and align the femur properly in the socket, reducing pressure on the knee."
• Useful for warming up before exercise: Even if you only do a couple of clamshells before your dumbbell workout at home, they can make a difference by helping to warm up the hips and glutes.

How to do a banded clamshell exercise

If you want to make your clamshell harder, add a resistance band and do a weighted clamshell. "Placed just above the knee, a band helps fire up the glute medius more effectively," says Di Lanzo. "The band also gives you real-time feedback, encouraging better form and preventing your top leg from lifting too high."

Here's how to do it:

• Come down onto your side in the traditional clamshell set-up, with your head on your arm or on a pillow.
• When your knees sit parallel to your hips, wrap a resistance band around your legs, just above the knee.
• Make sure your knees and hips stay stacked and your feet keep together.
• Bring your top leg up as high as you can.
• Hold the position for a moment, before gently coming back down.

Variations of the clamshell exercise

Reverse clamshell

As you might expect, the reverse clamshell is the regular clamshell, but instead of the knees moving away from each other, you keep them together and move the ankles away from each other.

This can help strengthen the hips and be a good stretch for tight hips to improve mobility.

Standing clamshell

Looking to improve your balance? Try a standing clamshell. You'll need a wall behind you and a resistance band, but it's one of the best stretches for runners as it focuses on one leg at a time.

Seated clamshell

A seated clamshell is very similar to a lying clamshell, the traditional move, except it's done sitting on a chair. This takes away some of the hip-stabilising and core-strengthening benefits, but it's still useful for building strength in the lower body and is good for anyone doing Pilates for beginners.

How many times should I do the clamshell exercise?

If you're new to the clamshell exercise, start with 10 repetitions on each side for two sets. This is 20 clamshells in total. If you can do these without changing your form and leaning back, you could do more or make them harder with a resistance band.

Most experts recommend weight training at least twice every week for stronger hips and glutes. You could include the clamshell exercise in these sessions or as part of a full-body resistance band workout.

If you're ever in doubt about the exercise, talk to a personal trainer or physiotherapist at your local studio or gym.

The key is knowing how to do a plank, however. As good as the exercise is, you have to do it exactly right to reap the benefits.

As one of the best core exercises to do at home, the plank can also help improve your posture, help build shoulder stability, and boost your fitness levels, says Charlotte Dunnell, a certified personal trainer and strength training specialist.

"There are so many ways to modify the exercise, too," she says. "For beginners, I would recommend starting with an incline plank, which is a plank performed on a sturdy elevated surface, such as a countertop or bench. As you progress and build up strength in your upper body and core, you can gradually lower the angle of the incline until you get to the point of performing a plank on the floor."

Whether you want to include this strength training exercise in your routine for the first time or brush up on the basics, here's what you need to know to learn how to do a plank from scratch.

How to do a plank

1. Starting position

• Start on all fours, with your hands positioned directly under your shoulders and knees positioned under your hips, she says.
• It may help to have a thick yoga mat under you if you have any pre-existing knee issues.
• You could also try starting with an elevated plank, as shown in the video.

2. Lift up

• Tuck your toes under so they are flat on the mat.
• Walk your legs back so they are completely straight.
• Lift your knees off the ground.
• Squeeze your legs together for maximal core engagement, she says.

3. Keep the position

• Hold the position for as long as you can without your form being compromised.
• Your body should make a straight horizontal line from your head to your feet.
• While holding the plank position, make sure to draw your belly button into your spine and squeeze your glutes. This is known as 'engaging' your core.

What is a common mistake when doing planks?

The most common plank mistake is letting your hips sag towards the floor, says Dunnell. "This puts excess strain on the lower back instead of allowing the core to do the work," she explains. It's why many people get back pain or aches when doing the exercise.

"Also, if your hip flexors are particularly tight, it can be more difficult to tuck your pelvis and ensure your core muscles are engaged," she notes.

How to avoid lower back pain when doing a plank:

• Make sure your pelvis is in the right position: "Imagine tucking your tailbone under. Think about pulling your pubic bone towards your belly button, and try releasing or stretching your hip flexors if it feels like tightness in the hips is preventing you from engaging your core and glutes," says Dunnell.
• Check your form: Do you plank in front of a mirror or film yourself to see if your plank looks as it should. If you have doubts, enlist the help of a personal trainer, who will be able to help get your form perfect, she says.
• Focus on the straight line: "Ensure your body forms a horizontal line from head to foot," she says.

If you do struggle with back pain when you're doing a plank, you're not alone. Dead bugs, bicycle crunches, and ab wheel rollouts all have a similar role in boosting core strength and stability, so you could also try one of these.

A Pilates ab workout will also have alternatives designed to strengthen the entire body, and often, there's also no plank in sight.

How long should you hold a plank?

If you can hold a plank for between 30 seconds and 1 minute, that's ideal. Of course, those totally new to plank exercises should aim for as long as they can manage and work up in time and intensity - even if that's only 10 seconds to start with.

Many studies have looked at the exercise and its impact on health and wellbeing. While the research hasn't said how long you should hold a plank, a study in the European Journal of Sports Science found that doing some training three days per week for 12 weeks had major benefits.

These benefits included changes in body composition, a lower resting heart rate, a decrease in sympathetic nervous activity (fight or flight) and an increase in parasympathetic nervous activity (rest and digest).

How to make a plank harder

Once you know how to do a plank, you can make the exercise harder and turn it into one of the best back exercises by adding weight - with one of the best weighted vests or ankle weights - and doing simple variations.

"Move either one arm or one leg while holding the plank position," she says. "For instance, you can do an alternating straight leg raise (in video) or try holding a high plank while doing an alternating hand circle."

Doing so makes the movement more unstable, she explains, forcing your abdominal muscles and glutes (buttocks) to work harder to stop your hips from twisting - another common plank mistake.

You could also try plank alternatives like the side plank and bird dog exercise, which also engages the core muscles and pelvic floor.

Happy, healthy summer skin is made long before shorts season kicks in, so if you’re wondering how to get smooth legs, now’s the perfect time to slough, soften and silkify.

We’re all familiar with this scenario: an unexpected bout of sunny weather arrives and you’re forced to confront rough, craggy, sun-starved legs. The good news is that if you start incorporating a regular body scrub and the best body creams for dry skin now, in a matter of days, you’ll be greeted with glistening, smooth legs - it’s the ultimate confidence boost.

With warmer weather looming, we’ve pinned down the experts on their top tips on how to exfoliate, hydrate and prep your way to smooth legs.

How to get smooth legs, according to the experts

1. Body brush

“Body brushing with a bristled brush is one of those wellbeing marvels, which delivers enormous benefits for very little input," explains Kate Shapland, founder of Legology. "The bristles are naturally exfoliative, so will greatly improve skin softness.” It also boosts circulation, which Kate says, “brings freshly oxygenated, nutrient-rich blood to the surface of the skin, which helps to plump it up, make it smoother and more toned.”

So, how often should we be body brushing? “It’s definitely worth doing daily, but it doesn’t always have to be done on dry skin,” explains Shapland. “You can body brush before, during or after a shower. And it should take no longer than a minute, brushing in swift, light strokes from ankles to knees, knees to hips, wrists to shoulders and over buttocks.”

2. Exfoliate with a scrub

Our skin is in a constant cyclical process of renewal. For most of us, the time it takes for our skin to complete the regenerative cycle is about 28 days. This slows down as we age, meaning that dead skin cells linger for longer and build up, making skin rough, craggy and dull. Regular exfoliation will slough this build-up, smooth rough skin and make it firmer and more resistant to ageing.

“We recommend weekly exfoliation with a granular scrub on top of daily body brushing,” explains Shapland. “It’s best to apply exfoliator to dry skin, so before your shower or bath. The reason for this is that the exfoliator’s smoothing benefits are better because there is no cushion from wet or damp on the skin.” Just be mindful of your shins, warns Shapland. “The skin here is particularly thin, and more so when it is mature.”

3. De-fuzz (if you wish)

Lots of people choose to go au-natural these days, but if you’d prefer to remove your body hair for smooth legs, you’ve got lots of options. Waxing is one of the longer-lasting methods, and is less likely to cause ingrown hairs than shaving.

“Typically, you can expect your legs to stay hair-free for anywhere from three to six weeks, depending on your hair growth cycle,” says Monica Botros, Managing Director at Strip Hair Removal Experts. “Waxing also helps reduce hair regrowth over time, as repeated treatments can weaken the hair follicles, leading to finer and sparser hair.”

Botros recommends visiting a professional for optimal results, but if you are waxing at home here are her top tips.

• "Make sure you always prep the skin, so it's moisturised and exfoliated the day before to remove dead skin cells and minimise ingrown hairs."
• "When removing the wax, make sure you do this quickly and with confidence to ensure the strip is removed efficiently, to ensure no wax is left behind."
• "Pull the skin taught to avoid pulling at it and always pull in the opposite direction to which the hair is growing."
• "Waxing never ends at the treatment. You must follow aftercare steps such as cooling the skin with aloe vera to calm any redness or irritation."

4. Upgrade your shower suds

If your skin is particularly dry, itchy and rough, it’s worth upgrading your body wash. A bad one can strip already-dry skin. A good one gives your skin barrier a nice big cuddle to help lock in hydration, as well as cleanse. Look for a formula that combines humectants such as hyaluronic acid or glycerin with emollients like ceramides to strengthen the skin barrier.

5. Moisturise religiously

When you’re wondering how to get smooth skin on your legs, it comes down to two things - exfoliation and hydration. Dry skin on the legs is particularly common, made worse by hot baths, central heating and the ageing process, so daily hydration is a must.

“Apply moisturiser directly after a shower or bath while the skin is still warm and circulation is up,” advises Shapland. “This will encourage the skin to absorb product more quickly to benefit from the actives to the max.”

Just like choosing a skincare routine, Shapland recommends selecting a body lotion based on your skin type and concern. “For example, if your skin is particularly thin and fragile, a moisturising cream which is rich but not heavy, so easy to wear, is the best option,” she says.

If you’ve waxed, pause before moisturising. According to Botros, “Your skin may feel sensitive, so it's best to wait about 24 hours before applying any body lotion or moisturiser to ensure your pores can settle down and avoid clogging them. Opt for a soothing lotion with ingredients like aloe vera for added calming benefits.”

6. Add a flattering sheen

Give your legs a nudge in the smooth direction with a little liquid trickery. You might have noticed celebrities sporting glistening limbs on the red carpet - well, that’s because artfully applied shimmers and oils reflect the light to create the illusion of smoother skin. Body oils give a healthy, all-over gleam, or you could mix a few drops of golden highlighter in with your body lotion for a subtle sheen.

The first time I got my hair coloured, it was also relaxed and I was a teenager who knew nothing about looking after my hair. It broke and shed, and I shed many tears.

It was chemicals on top of chemicals, and I wasn’t equipped with any of the knowledge of how to care for Afro hair. When I decided I wanted to colour my hair in my twenties, my hair was no longer relaxed and I was so much more aware of exactly what I was doing to my hair, the potential damage that could occur and how to navigate it.

Because of this (alongside the fact I no longer relaxed my hair), I experienced way less breakage and beautiful colour for longer. Yes, Afro-textured hair is more fragile and can err on the drier side compared to other textures, but that doesn’t mean you can’t play with different hues and techniques, be it highlights or balayage. Here are the things you need to know before you colour Afro-textured hair.

1. Lightening your hair can affect its texture

When you lighten any hair texture, the chemicals from the lightener have to penetrate the strongest bonds of the hair to reach the melanin and strip it out. These bonds also make up our hair’s texture. So, while the chemicals used are different to those that are made to change hair texture, your texture can be affected in the process. If you aren’t lightening but are adding permanent colour, the process isn’t as chemically stripping, but it can still affect the quality of your texture.

If you are protective about your specific curl type or coil pattern, you should consider avoiding any permanent colour and instead think about hair glossing and wash-in wash-out colours, which are gentler on the hair and won’t affect the look of your coils and curls long-term.

As well as this, once change occurs to the hair’s structure, it can affect the porosity of the hair. “Colouring can be utilised to enhance the beauty and texture of curls and coils,” says Hannah Larden, Avlon educator, “but the hair's structure is more susceptible to moisture loss."

2. Don't skip the consultation

So many people associate consultations with what the colour will look like and to assess the colour technique your stylist will use. But the consultation is also about the strand test. While you should be booking in for a patch test to check for allergies, a strand test should be done in or around your consultation to see how quickly your hair lifts and if it can even handle the chemicals.

“When having a consultation with your hairstylist before any colour service, they will assess the current condition of your hair by testing the elasticity and porosity as these factors will play into the overall condition of the hair and also how well the hair will retain the colour and prevent fading,” notes Larden.

3. Upkeep is dependent on style and technique

“I think the upkeep of colour on textured hair is down to the client's desired results,” says Larden. “There are ways in which the application of colours can be tweaked with varying techniques to create a colour that suits your lifestyle.” This, again, should be discussed during your colour consultation.

“Colours can be low or high maintenance, depending on the application. For example, balayage or babylights are easy to maintain with no harsh regrowth. But a full head lightening or scalp colour needs lots of care, maintenance and root touch-ups.”

4. Maintain textured hair health after colour

“Aftercare is very important to upkeep after any colour services. Some of my top tips would be, firstly, incorporate deep conditioning treatments to help restore hydration into your hair,” says Larden. “Keep your hair well-moisturised using the best shampoo for Afro hair, correct conditioner, and leave in products that are tailored for your hair type.”

One of the things that helped me was incorporating a bonding system into wash day a couple of times a month. Colourists will add bonder into lightening services to retain the hair’s integrity, so you can always ask what brand they are using and purchase the at-home bond builder range.

You have to be mindful of styling choices, too. “Minimise heat styling, but always prioritise the use of thermal protection products when you do. These products form a barrier between your hair and the heat, helping to reduce the risk of damage.”

Aside from using the best heat protection sprays, Larden’s final tip is a hair health rule across the board, but still needs a mention as so many people avoid it and then suffer from breakage and split ends - “visit your stylist for regular trims in between colour services.”

If you’re hair’s lacking in the shine department, you may be wondering how to use hair glossing at home to create that fresh-out-of-the-salon look.

Let’s start with the basics - what is hair glossing? Not to be confused with at-home hair dye, glosses help seal the cuticle for a smooth surface that reflects the light to create a silky sheen. Where once you’d have to book in at the salon for a glossing treatment, there’s been a massive influx of at-home glosses so it’s never been easier to achieve that swishy, liquidy-smooth look.

If you’re a little bit apprehensive, we've grilled a glossing expert for their top tips on how to use hair glossing at home.

How to use a hair gloss at home, by expert hairdressers

Different glosses work in different ways, so when you're figuring out how to use hair gloss at home, always follow the instructions provided on the bottle.

Generally speaking, at-home glosses play a similar role to conditioner, so you can easily sub one into your usual shower routine. Some are used in place of conditioner, while others are used as the final step after you've applied your conditioner. If you have fine hair that gets weighed down by product, skip your best conditioner for fine hair and go straight to your glaze.

Many hair glossing treatments will last for a few washes, so you won’t need to repeat the process every shower.

1. Wash: Shampoo your hair as normal, then rinse. Depending on your home hair gloss, follow with conditioner or skip ahead. Squeeze out any excess moisture with a towel and comb through to remove any knots.
2. Gloss: Apply a generous helping of gloss, distributing evenly section by section. If you're using a tinted gloss, wear gloves to avoid stained palms.
3. Wait: Leave on for the recommended time, which can range from 10 seconds up to 20 minutes, then rinse thoroughly.
4. Style: Follow with your usual styling products and style as required.

How to use a tinted hair gloss

“Home gloss comes in colours, which is brilliant for people that feel like they have too much warmth in their hair, or blonde that’s going a bit brassy,” explains Zoe Irwin, Creative Director, John Frieda Salons. “I'm a massive fan of using home gloss to neutralize that colour and freshen it.”

Whenever you're looking to try hair glossing at home, it's vital to stick to the recommended application time, but this becomes even more critical when using a tinted gloss, as this can affect the final tone. “If you are using a colour gloss, look in the mirror and keep an eye on it,” urges Zoe.

Tinted hair glosses shouldn't be compared with permanent colour. They're ammonia-free, so they can't lighten, and they're not designed to cover greys - they're more to enhance and fine-tune your shade. “You need to be careful of colour correction rules coming into play," explains Zoe. "For example, if you have got blonde ends, you wouldn't do something like put a cherry colour on top because it's probably going to go pinky. For safety, stay close to where you're at shade-wise.”

If you have highlights or balayage, apply the formula to darker, less porous sections first so that the result is as even as possible. You might see the terms gloss and glaze used interchangeably, but generally speaking, a tinted glaze is more subtle than a gloss, with less colour deposit and washes out quicker.

Zoe’s pro tip? “I quite like to mix glosses so often I'll dilute it - half colour gloss and half of the clear gloss - which works well.”

How to use a clear hair gloss

Clear glosses are all about nourishing the cuticle, quelling frizzy hair and imparting shine without altering the tone of the hair. Think of them like a top coat or tinted moisturiser for hair, making everything look smooth, healthy and glowy.

Transparent formulas work for every hair type and colour, making your locks more manageable. They are a great option for those with undyed 'virgin hair' who want to dial up luminosity.

Apply a generous amount to towel-dried hair after shampooing (or after conditioner, depending on the bottle instructions). Unlike lamellar liquids, these clear hair glosses are applied from root to tip, and left on for longer, up to 10 minutes before rinsing thoroughly.

How to use a liquid hair gloss

Rinse-out glossing waters are a great option for those with naturally fine hair who find even the best hair masks and conditioning treatments on the heavy side.

These lamination glosses use acidic formulas to gently exfoliate the surface of the hair, sealing the cuticle, which not only enhances shine and smoothness but also improves vibrancy and colour longevity. They work quickly, too - most only need to be left on for a matter of seconds.

Use immediately after shampooing in place of conditioner. The required dose will depend on the length and thickness of your hair, but many glazing waters provide a guide on the bottle to give you the perfect amount. Squirt on to the lengths of your hair only, not the roots, then rinse thoroughly.

Push-ups are a mainstay of upper-body workouts. You'll find them in most workout plans but, despite what some personal trainers suggest, they are actually not the easiest exercise to do.

A push-up requires strong shoulders, arms, back, and core muscles, which need proper training. The good news is that you can build up to doing a push-up slowly and strengthen these areas without dumbbells or kettlebell weights. Once you've done one, you'll find it easier to add repetitions in a general strength training program for women.

These exercises are great for building upper body strength, says Sarah Campus, a PT specialising in women's fitness. "They also engage the core, which improves stability, they require no equipment and can be done anywhere, help develop functional strength for real-life movement, and they can be easily modified to match fitness levels," she says.

With Sarah's help, we've created a 30-day challenge to help you start strength training at home by perfecting your push-ups. All you need are some spare minutes and a pick of the best thick yoga mats to stay comfortable.

How to do a push-up properly

1. Wall push ups

You may recognise this starter push-up from a wall Pilates workout. It'll get you used to engaging your core and help strengthen your chest, shoulders and arms. "It's great for absolute beginners," says Campus.

Here's how to do it:

• Stand up straight and press your palms comfortably against the wall in front of you.
• Take a step back so you can comfortably lean towards the wall. The closer you are to the wall, the easier the push up will be, so make sure you're standing far enough away to feel some weight supported in your arms.
• Slowly bend your elbows and lower your chest toward the wall, keeping your core engaged.

Alternatively, you can try incline push-ups, using your kitchen countertop or a bench for support instead of the wall. "Place your hands on a raised surface like this to reduce difficulty," says Campus, who is also the founder of LDN MUMS FITNESS.

Doing this as an exercise snack throughout the day can help you boost strength and stability, but consistency and frequency are key. "Practising push-up variations like this one three to five times per week minimum will speed up progress," she says.

2. Knee push-ups

As the name suggests, this is a push-up done using your knees for support. It's a static exercise designed to prepare your muscles and shoulder joint stabilisers for the bottom position of the press-up, where your muscles are at their full stretch and the weakest point.

Ensuring your tummy muscles are pulled towards your spine during the exercise (also known as engaging your core) will ensure you don’t injure your back.

Here's how to do a knee push-up:

• Take the plank position on your yoga mat with your hands shoulder-width apart, ensuring you have a neutral spine. Then drop your knees to the floor below.
• Keeping your head in line with your spine, look slightly ahead and engage your core.
• Keeping your elbows tucked into your body, slowly lower your chest down towards the floor by bending your arms.
• Keep away from the floor - you've reached the bottom of the exercise when your chest stops is a couple of inches away from the ground.
• Make sure your back and core are engaged still, and push back up to your starting position.

3. Negative (eccentric) push-ups

Much like knee push-ups, a negative (also known as eccentric) push-up prepares your body for the hardest part of the exercise by strengthening your shoulder, chest, and back muscles without weights.

Watch the video above for a complete demonstration and take note of the points below:

• Starting in the plank position on your yoga mat with hands shoulder-width apart, make sure your core and back muscles are engaged.
• Lower your chest down to the floor by bending your arms. Stop when your chest touches the ground and drop your knees.
• You should be resting your body weight on the ground - from here, press yourself back up.
• Once you reach your starting position, take your knees off the ground and repeat the exercise.

To complement your push-ups, Campus recommends "strengthening your chest, shoulders, triceps and core with complementary exercises like planks, dips, chest presses, and overhead presses" either in the gym or at home.

You can add resistance to this push-up variation, making it harder before progressing to a full push-up with a weighted vest workout. As a weighted vest flows in line with the body, you might find it easier to use one of the best weighted vests for women in a push-up compared to other weights.

4. Full push-ups

It's the move you've been aiming for - but it's crucial to follow the last few steps. Keep your core muscles tight, your hips elevated slightly to avoid dipping your back and stay firm in the plank position.

How to do a push-up properly:

• Adopt the full press-up position with hands wider than shoulders, chest over hands and your tummy muscles pulled in. 
• Spread out your hands for better stability.
• Lower your body halfway to the floor (ideally to 90 degrees at your elbow).
• Push down into the floor with your hands to push the body back up to extended elbows.

Are push ups worth it?

There's no denying that push-ups can be difficult if you've never done one before - but they are worth it if you're looking to boost your upper body and core strength. They are one of the best core exercises to do at home and a one-way ticket to feeling stronger.

Compared to many other upper-body exercises, the push-up is also very efficient. It targets most muscles in the upper body - including the biceps, triceps, shoulders, arms, deep core muscles, and back muscles.

As a fitness instructor and the digital health editor of woman&home, I regularly find myself doing push-ups in the gym - either full push-ups as part of an upper-body workout, with help from resistance bands, or on my knees to warm up for other exercises.

Benefits of push ups

• Upper body strength: Push-ups engage the chest (pectorals), shoulders (deltoids), and tricep muscles which contribute to building strength and endurance in the upper body, says Sarah Campus.
• Improve core strength: Push-ups are one of the best core exercises to do at home, says Campus. "They strengthen the core muscles, including the abdominals and lower back, by maintaining a plank-like position," she says.
• Push-ups are functional: "They mimic natural pushing movements used in daily activities and sports, e.g. pushing open a door or pushing yourself up off the floor to get up."
• Better joint and bone health: Along with appropriate dietary changes - such as eating more high-protein foods, like the best protein powders for women - push-ups can contribute to stronger bones. "They also improve shoulder and wrist stability," the PT adds.
• Improved posture: This exercise "strengthens muscles that support proper spinal alignment", says Campus, so it's no surprise they are one of the best desk exercises.
• Calorie burning: Compound exercises like push-ups, lunges, squats, and so on engage "multiple muscle groups, promoting lean muscle building, fat loss, and boosting metabolism," she says.
• Convenient and versatile: Whether you're looking to do strength training for runners or get better at Pilates for beginners, push-ups can help. "They require no equipment and can be modified to suit various fitness levels," says Campus.

Why can't I do a push-up?

There's no denying that push-ups are difficult. Here are a few common reasons many women struggle to do one:

• Upper body strength: While many women are familiar with exercises to strengthen the lower body like squats and walking lunges, stigmas and pressure to look a certain way, have prevented many women from strengthening upper body muscles that help with a press-up.
• Core stability: Unless you're doing yoga every day, you may not know how to engage your core or be too practised at doing it - but it's key when it comes to learning how to do a push-up properly.
• Frequency: Practice makes perfect and if you're not practising your push-ups a couple of times a week (3 to 5 is ideal, says Campus), you'll find it harder to make progress.
• Body weight and composition: "Higher body weight may make push-ups more challenging," says the PT, "However, strength gains will still happen with consistency."
• Recovery: While consistency is key, "avoiding injury and allowing the muscles to recover is crucial," she says. If you're working out more than three days a week, you might find your body needs a rest.

Knowing how to clean wellies is key to making your waterproof boots last for years. Rubber boots can be quite a big investment, and we put them through a lot of mud and rain thanks to our weather! Whilst some see a thick coating of mud as a medal, others like to keep theirs looking as pristine as the day they arrived.

The general advice when it comes to keeping your best wellies looking, well, their best, is regular upkeep. Hosepipe them off after a muddy walk, and occasionally use a conditioning spray for protection.

Although I might go for walks in the countryside, I come home to a flat in London, so a hosepipe isn't hugely practical. If you're anything like me you might take off your wellies, immediately store them and forget about them after every wear, letting the mud build up over time.

Which is where I'm at with three pairs of wellies in my household: a pair of Kate Middleton's favourites, the Le Chameau Vierzonord, some Barbour wellies and a pair of Hunter boots. Particularly the latter haven't had much (if any!) maintenance in years, so they were perfect to put to the test.

How to clean wellies - a step by step guide

Wellie cleaning kit

Step 1: Prep

Different brands will have different advice on how to clean wellies, so always check the manufacturer of your boots.

Fill a washing up bowl full of warm water, and set out a big old towel. Brushing off mud can get a little flicky!

Give them a good shake and wipe away any big chunks of mud from the sole with kitchen roll.

Step 2: Clean the mud off

Perhaps this is obvious, but it turns out a key ingredient you need when cleaning wellies is elbow grease. I used the Le Chameau brush - first dry, and then with some water, and it is amazing to get into all those nooks and crannies. And my Hunter wellies had a lot of those with their buckles and logos! You really don't require any chemicals, just water and time. If anything, you can use a little soap on more stubborn areas.

An old toothbrush would also help with chunky cleated soles, but that's definitely more time-consuming that this impressive brush. It's actually very satisfying to see the mud melt away. In addition, I used a microfibre cloth on some trickier marks.

The process did make me realise quite how well the khaki coloured Le Chameau boots actually hide mud - it wasn't until I dipped the brush in water and saw the colour that I realised quite how muddy these boots were!

One of the pairs I cleaned even had white paint marks on, which came off with a bit of extra scrubbing. The wellies with the most worn-in mud required a couple of rounds of brushing with water, but it's really a matter of patience.

Step 3: Dry

Leave them to dry before you move on to protection spray. Rubber boots should air dry really quickly, and it's important to keep them away from direct sunlight or heat sources like radiators.

If your wellies ever get wet inside, stuff them with newspaper to help soak it up. Don't store them away until they're fully dry. Freezing cold temperatures can also cause issues so keep them indoors if you can.

Step 4: Spray and protect

To really get the most of your wellies, a silicone spray will help revitalise, rejuvenate and help long boots keep their shape. It will aid in keeping the rubber supple and weather-proof.

Simply spray it sparingly, and massage it in with a microfibre cloth. With a bit of luck, they should now look brand new!

FAQs

Can wellies be washed in a washing machine?

Freelance Fashion Writer and self-confessed wellie pro Jayne Cherrington-Cook tells me her experience: "while I have been known to throw wellies in the washing machine, it’s not advisable.

"The wellies have always fared well, but a washing machine engineer once told me it can actually damage your machine. If you still feel inclined to do it, then make sure you remove insoles first and wash off any excess mud and debris as that can clog up your washing machine filter.

"Place them into a laundry bag – I use a pillowcase, which works just as well – and then put them on a low heat – cold or lukewarm is best. Too high can damage the rubber. I always use a small amount of detergent as well.

"However, I do feel nothing gets wellies quite as clean as with a good hose down and some manpower. I use a soft brush and some warm soapy water. One thing to remember is to make sure they dry out fully, otherwise you can get some horrible damp smells that just won’t go away! Stuffing them with newspaper and then placing somewhere warm (but not hot) such as an airing cupboard or by a window helps make sure they’re fully dry."

How do you get rid of smelly wellies?

First things first, always wear socks with your wellies to avoid smells. Jayne says: "If the smell is coming from the inside and you have a removable insole, then it’s time to replace that. I’ve also used bicarbonate of soda to help remove any odd smells. Just sprinkle it in the boot and let it sit overnight inside and let it sit overnight - it naturally absorbs odours.

"If that doesn't work, then they probably need a deeper clean. Remove the insoles and either replace or wash them. Then clean the inside of the boot with a mixture of vinegar and water. I mix it in a spray bottle and spray them thoroughly – the vinegar helps kill bacteria that cause odours. Let them dry completely. If you wear them before they're fully dry, you risk getting a lingering damp smell.

"To prevent smells in the future, storing them somewhere with good air circulation is key. I have mine stored outside in all weathers, upside down on a welly stand, and I’ve had no problems with weird whiffs!"

How long should a pair of wellies last?

The answer to this really does depend on how often you're wearing them, and what for. But it is true that really good quality brands will last longer.

Jayne agrees: "higher-end brands like Hunter or Le Chameau might last 5 plus years, while budget wellies might need replacing after a year of regular use. If you're wearing them daily for heavy gardening for example, you’ll probably need to replace them more frequently than if you just wear them occasionally for dog walks.

"Looking after them is also key for a longer life. Cleaning them regularly, especially after muddy walks, and letting them dry fully help keep them in tiptop shape. I also learnt the hard way that you need to keep them away from extreme temperatures. I kept mine outside during last summer’s heatwave and they cracked, so I now take them inside during the summer, when I wear them less."

Age, hormonal changes, exercise routine, and other lifestyle factors can take a toll on the body, leading to stiff joints and aching muscles. But you don't need to spend hours stretching out to work out how to loosen stiff joints, a simple 10-minute routine will do.

Stretching and mobility exercises can help alleviate the discomfort - but if it's not done correctly or frequently enough, stiff joints can put us at risk of injury down the line, says Laura Wilson, physiotherapist and founder of The Swiss Touch. "Stiffness reduces the joint's range of motion and is accompanied by pain, limiting activities and creating a cycle of inactivity and worsening stiffness. To compensate for restricted movement, the body also often adopts unnatural patterns, placing added strain on other joints and muscles and increasing the risk of secondary issues."

Even a 10-minute stretching routine like this one can help loosen stiff joints and keep you moving. You could also pick up one of the best stretching apps to see a difference. However, if the problem continues, it's important to speak to your doctor and/or a physiotherapist as stiff joints can signal other health conditions and you may need more intervention.

How to loosen stiff joints

Physiotherapist Laura Wilson reveals how to loosen stiff joints with these five simple stretches. All you need is a yoga mat or some comfortable floor space to do them.

What else can help stiff joints in menopause?

Regular walks and weight-bearing exercises, along with a good protein and vitamin intake can help build bone and muscle mass to help keep joints moving smoothly, says Dr Aarthi Sinha, a GP who works with menopause platform Issviva.

This might include prioritising getting in 10,000 steps at home, including a quick 15-minute Pilates workout in your routine, or upping the number of protein-rich foods you eat every day.

"You can also take some simple over-the-counter pain remedies and use a warm compress at times. In my clinic, I see a lot of women who have tried these measures and are still experiencing significant pain on a daily basis. In these cases, I suggest a trial of HRT, which can also often be beneficial," she says.

Without proper intervention, stiff joints can cause serious issues - including an increased risk of falls, muscle strains, sprains, and joint degeneration. "Lack of movement can further accelerate the breakdown of cartilage within the joint, worsening stiffness and pain over time. This can lead to osteoarthritis and other degenerative joint conditions," says Wilson.

"Ultimately, tackling stiff and painful joints doesn't have one straightforward solution. The best thing is to speak to your doctor and implement a healthy holistic lifestyle approach to tackle various aspects. This will give you the best long-lasting solution," says Dr Sinha.

What causes very stiff joints?

• Lifestyle: Exercise routine, diet, and weight can all impact mobility.
• Sleeping position: Some sleeping positions - such as sleeping on your side or 'prone' on your front - have been linked to lower back pain and stiffness in the morning, per research linked to Curtin University.
• Vitamin D deficiency: There is some research that suggests stiff joints may be down to a vitamin D deficiency.
• Decreasing hormone levels: Stiff joints are a very common menopause symptom. "Oestrogen has anti-inflammatory properties and helps to retain water and promote hydration in the joints, connective and soft tissue. These properties gradually decline during menopause," says Dr Sinha.
• Other conditions: "Other conditions may be more likely to present during the menopause time, such as osteoporosis and osteoarthritis," says Dr Sinha. This is why it's important to speak to your doctor if you are experiencing stiff, painful joints.

Knowing how to do a squat correctly is essential when it comes to strength training. While this move may look basic, everyone's form is slightly different and finding the position that works for you can be a bit of an experiment.

The basic squat features in many strength training programmes for women. Done with body weight, resistance bands, kettlebells, or dumbbells, or a barbell, this exercise works key muscles in the lower body, upper body, and core, while strengthening smaller muscles around them. It's a brilliant exercise (when done correctly) because it helps improve overall strength, mobility, and muscular endurance, and maintains bone density, which is particularly important for anyone approaching menopause.

As noted, the basic squat can be a hard one to get right but it's important that you do to avoid injury. As a certified fitness instructor, I've taken many people through the basics of a good squat, so alongside certified personal trainer Rachael Sacerdoti, founder of women’s wellness programme, It’s So Simple, I reveal the three necessary steps to learn how to do a squat correctly - whatever your experience, flexibility, and starting strength level.

How to do a squat correctly

1. Find your stance

After doing some mobility exercises to stretch out, you need to find your squat position. Begin by standing with your feet just wider than hip-width apart and point your toes slightly away from your body. This will help your knees follow the right path as you lower yourself towards the ground.

Hold your arms out in front of you, have your hands together, or put them down by your sides. Whatever feels most comfortable.

2. Sit down

Exhale, engage your core and slowly push your hips to the back of the room. As you do, try to move your knees in line with your toes, which should be pointed slightly outwards.

Lower down until your thighs are parallel to the ground and in line with your knees like you're sitting on an invisible chair.

It might be helpful, in the early days of learning how to do a squat, to actually have a chair behind you. "Squat back to a bench to ensure proper form and control," says Sacerdoti. A chair squat is a type of squat in its own right, used in workouts like beginner Pilates and bodyweight HIIT workouts. Squatting down to touch the chair behind you can help you work out if you've gone down low enough.

3. Drive up

When you've reached the right-angle, or as close to it as you can get, drive through your heels as you come up to a standing position. At the bottom of the squat, you should feel stable with your weight heavy in your heels.

Try doing this a few times until you find a position that's comfortable for you and "start with bodyweight squats to master the technique before adding weights," says Sacerdoti. You should be able to reach (or almost reach) a sitting position without discomfort in your hips or ankles.

If you feel any pain anywhere while doing a squat, stop immediately and consult your doctor.

How to engage your core

Many people say that engaging your core is the position you’d make if you were pulling your belly button inwards. It's what makes the squat one of the best core exercises to do at home. Here's how to do it:

• Start by lying face-up on the ground: Knees bent and your feet flat on the floor, place your arms flat beside your body with your hands facing palm-side down on the ground. 
• Press your tailbone into the ground: Your lower back will come up slightly. 
• Breathe in deeply: This is essential. Once your stomach is full of air, tighten your ab muscles while keeping your tailbone pressed into the ground. 
• Use your ab muscles: Pull your stomach up and inward. 
• Breathe: As you engage your core, it’s important that you continue to breathe but don’t let the air out of your stomach. 
• Take three to five breaths while your core is engaged: This will help you see how it should feel. Relax and try the exercise standing up. This is what you will need to do when you take your squat position. 

How to add weights to your squat

Using resistance bands

When you've mastered the basics, it'll be time to do squats with some resistance. Resistance bands - stretchy, durable plastic bands - are a great way to make your squat more challenging. Resistance band exercises encourage your glutes to kick in too as your hip abductor muscle has to work to push the band out so your knees don’t turn inwards.

To do a squat as part of a resistance band leg workout, step into the band and move it up your legs until it sits just above your knees. Perform the squat as you’ve previously done, ensuring that you are pushing your knees out against the band. They can also be useful if you know how to do a push-up properly and want to make the exercise harder.

Using dumbbells

Dumbells are versatile, coming in many shapes and sizes, and using them during a squat tends to recruit more of the upper body muscles, including the arms, shoulders, and back, as well as the lower body.

Bring the weights up to your shoulders and get squatting. Remember - shoulders back, chest up, tighten that core and drive through your heels. If you don't have any dumbells to hand, don't worry - you can use bottles of water or cans of food as a replacement until you can get some.

Why can't I do a squat?

There are a couple of reasons you may be struggling to do a squat correctly. According to Sacerdoti, these are a few of the most common:

• Poor ankle mobility: "Flexible ankles are key to achieving the proper squat form and can hinder knee tracking and throw you off balance. If your ankles aren’t flexible it can make it hard for your knees to track forward which is needed to get low and deep," she says.
• Core strength: "A strong core supports your upper body during squats and maintains an upright torso, ensuring proper form," she says.
• Hip and glute tightness: "Tight muscles can restrict movement and lead to discomfort." To help release them, try supporting movements like the clamshell exercise.
• Form: "Focus on foot placement, avoid arching the lower back, and keep a straight torso for a technically sound squat," she says. You might find a weighted vest workout to be a good place to start learning how to do a squat if you struggle with this, as a pick of the best weighted vests for women will flow in line with your body.

Benefits of a squat

• Build lower body strength: Squats target major muscle groups like glutes, hamstrings, quads, and calves – all essential for daily activities, says Sacerdoti. "These are also some of our biggest muscle groups, meaning added calorie burn," she adds.
• Improve your posture: Squats are a compound movement that can help you maintain and improve your posture as it targets the back, core, and shoulders, as well as the lower body.
• Better core stability: "A proper squat can engage your core (for added strength) and encourage back pain relief," she says.
• Improve bone density: "We lose bone density as we age," she says. "Weighted squats place stress on the bones that helps stimulate bone growth and reduce the risk of osteoporosis, which is particularly important for women's health and those going through hormonal changes."
• Maintain muscle: Alongside eating plenty of protein - perhaps with one of the best protein powders for women - regular squats and other exercises like walking lunges can help maintain lower-body muscle mass that naturally declines in perimenopause.
• Reduce the risk of injury in other sports: Squats are commonly found in weight training programs for walkers, hikers, runners and cyclists for good reason. They help strengthen important muscles - such as the glutes, hamstrings, and quadriceps - needed for these activities. It's why strength training is the best exercise for longevity too.

Wondering how to get rid of a cold sore? Although these normally clear up on their own, cold sores can be painful while they heal. We've asked dermatologists, GPs, and virus specialists to recommend natural remedies and treatments to help soothe discomfort and promote healing.

Cold sores are caused by the herpes simplex virus (HSV), a common infection. As many as seven in 10 people in the UK are infected by HSV1 and experience a cold sore break out when they feel run down, stressed, or are exposed to UV light.

Many people seek winter health tips on how to get rid of a cold sore as the "harsh winds tend to dry out the lips" in the cold months, says Dr Anjali Mahto of the British Association of Dermatologists. This can lead to the reactivation of the herpes simplex virus; the cause of cold sores. A lack of vitamin D is also a common problem during darker and colder months, weakening the immune system and resulting in more frequent outbreaks," she explains. Other triggers include injury to the area and hormonal changes, such as perimenopause.

How to get rid of a cold sore

1. Put a cold compress on the cold sore

"A cool compress can help speed along the healing process," says Dr Mahto. "It works by reducing inflammation and the pain associated with it."

It can also help prevent a cold-sore outbreak in the first place, says Marian Nicholson, the director of the Herpes Virus Association. "Hold an ice cube off and on the skin for 30 minutes, or try a pack of frozen peas."

2. Lemon balm

Essential oils have been used medicinally for centuries, and lemon balm is one such oil thought to ease cold sores as the leaves contain a plant chemical called terpenes, which may have antiviral properties.

"My favourite is lemon balm (melissa officinalis)," says Nicholson. "Research from the University of Heidelberg shows it has molecules to block the virus from getting into the skin cells. Apply lemon balm cream such as Lomaherpan well into the place where you feel the cold sore coming about five times a day to prevent the sore."

The NHS recommends you avoid rubbing creams into a cold sore and dab them on instead.

3. Used tea bags

You can also try a humble tea bag - yes really! Nicholson says that as well as acting as a cold compress to reduce inflammation and redness there's evidence to suggest that terpenes – the same active ingredient in lemon balm and an active ingredient in tea – can promote healing.

"A cold damp tea bag may be a bit messy but the terpenes in tea are effective," says Nicholson. Terpenes are naturally occurring compounds with several medicinal qualities, including antiviral and anti-inflammatory properties.

4. Petroleum jelly

As far as healing salves go, you can't do much better than Vaseline. Using a mineral-based barrier like petroleum jelly can help seal in moisture and keep the skin protected while it heals.

Dr Mahto says: "Using a greasy moisturising cream on the skin like petroleum jelly can help rid of cold sores faster."

5. Salt water

Saltwater is an age-old cure-all, thanks to its mineral content. We gargle it to soothe a sore throat, use it for cold remedies, and it may also help heal cold sores. "Washing the area gently with salt water can help," says Dr Mahto. "Though remember to dry the area gently but thoroughly after washing."

Saltwater can affect the environment around the cold sore, making it harder for the virus to thrive.

However, the NHS warns against consuming "acidic or salty food if it makes your cold sore feel worse". If it feels uncomfortable or painful at any time, stop using the salt water and consult a medical practitioner.

6. Take care of yourself

"Once the cold sore has broken your skin and caused a blister, it will only get better when your body has built new skin cells to fill the hole," explains Nicholson. "This will be quicker if you get enough sleep, eat good food and don’t do anything 'bad' for your body," she says.

This means avoiding known triggers for cold sores, like sunbeds and UV light sources, using a lip balm with SPF when you're outside, drinking plenty of water, and avoiding behaviours that can weaken your immune system - even temporarily. This may mean drinking less alcohol or taking a break from drinking completely, doing regular moderate-intensity exercise (perhaps treadmill workouts over walking outdoors to minimise the impact of cold weather), and minimising stress where possible.

This article is for general interest and is not intended to suggest a course of action that might be suitable for you. Always consult a licensed healthcare professional before making decisions concerning your health and wellbeing.

How long does a cold sore normally last?

A virus outbreak can cause painful sores or blisters to develop on the face, lasting for between 10 to 14 days before clearing up on their own. Resting, eating plenty of nutritious foods, sleeping well, minimising stress, and doing some moderate exercise may help speed up the healing process.

Dr Mahto says: "If you're getting cold sores frequently, visit your GP to see if you can get antiviral prescription tablets."

Remember that cold sores are contagious from the moment you first feel tingling or other signs of a cold sore coming on. Avoid kissing anyone (especially children and babies, who are particularly at risk) while you have a cold sore, and don't share towels, cutlery, make-up, lip balm or anything that may have come into contact with your cold sore until it has completely healed.

Can toothpaste remove cold sores?

No, toothpaste is not a proven treatment for cold sores and some of the ingredients in regular toothpaste may worsen the cold sore, leading to more blisters, pain, scarring, and new infections.

Some people believe it helps because many types of toothpaste contain sodium lauryl sulfate (SLS), which some very limited research suggests can help ease cold sores when combined with other ingredients. However, the other ingredients in toothpaste counteract potential benefits by irritating the skin.

When to see a doctor about cold sores

• If your cold sore has not started to heal within 10 days.
• If you're unsure that is in fact a cold sore or think it's something else (as some serious skin lesions can look similar to cold sores).
• You find the lesion or sore covers a large area or is more painful than expected.
• You find that your gums are either swollen or painful or the sore is present inside the mouth (gingivostomatitis).
• If you have any condition that means you may have a weak immune system, e.g. for those being treated with chemotherapy.

Our handbags are our everyday companions, carrying our essentials and adding a touch of style. But with constant use comes inevitable wear and tear – think crumbs, dust and the occasional pen mark. Luckily, keeping your handbag looking its best doesn't require drastic measures.

Whether you’ve invested in one of the best designer bags under £1000 or have a beloved handbag that holds sentimental value, knowing how to clean a leather handbag properly means a little regular TLC can prevent grime build-up and ensure your favourite accessory stays in top condition for years to come.

“Regular maintenance is the key to keeping your leather items looking their best for longer,” says Karen Priestley, the founder of Priestleys, a British artisan leather brand.

Ultimately, the best way to keep your leather bag clean is to protect it as soon as you get it. Applying the appropriate leather cream for your bag helps to create a layer of protection, shielding it from superficial scratches and helping to keep it nice and clean. Plus, knowing how to store handbags can prevent creases and further damage.

With a few simple tricks and some expert tips, you can keep your handbag looking its best and banish those stains and scuffs for good – here’s how. And if you're looking to accessories your favourite handbag take a look at the best bag charms – a 2025 trend that is worth paying attention to.

How to clean a leather handbag: a step-by-step guide

What you’ll need:

• Soft, lint-free cloths
• Mild leather cleaner
• Leather conditioner or beeswax
• Small bowl of lukewarm water
• Optional: Soft-bristled brush, cotton buds

Your leather handbag cleaning kit

Step 1: Prep your bag

Before you even start a clean, it’s best to double check any manufacturer recommendations.

“Always look for the label in the interior of the bag and check the cleaning instructions or do a quick search online to check the manufacturer's cleaning instructions,” advises Tash Walsh, Head of Trading at Thrift+.

Then it’s time to clear the decks. Empty your handbag completely, then give it a good upside-down shake to get rid of any lingering debris. To really get into those nook and crannies, a quick going over with a hand-held vacuum will remove even the most stubborn particles.

If your bag has a detachable strap, go ahead and remove it – it's much easier to clean separately.

Step 2: Do a quick surface clean

Grab a dry cloth and give your bag a quick once-over to remove any loose dust. Then, dampen a clean cloth with lukewarm water and gently wipe down the entire exterior. Don’t use a soaking wet cloth as this can create water damage on the leather.

If your bag has textured leather, a soft-bristled brush can help you get into those grooves and crevices.

"For raised, textured leather, a soft horsehair brush is ideal," says Tash. "I'd suggest spraying a specialist leather cleaner onto the brush, then work it into the surface to create a foam, and it should lift dirt right out of the grain."

Often, this alone is enough to keep your bag looking good.

“A simple wipe-down with a soft brush or cloth is usually sufficient for regular maintenance,” says Karen.

Step 3: Spot clean

Spotted a stain or two? “Due to the natural oils in leather, small marks can be smoothed out easily by rubbing over the mark with your hands. says Jennifer Brown founder of leather bag brand pampeano.

For larger marks a leather cleaner can help. First, do a little safety check. Apply a tiny amount of leather cleaner to a hidden area of your bag (like the underside or inside a pocket). This helps make sure the cleaner doesn't react badly with the leather.

Once you've given it the all-clear, apply a small amount of cleaner to a clean, damp cloth and gently rub the stain in a circular motion.

“Don’t scrub too hard,” says Tash. “While it feels like you’re tackling the stain more effectively, it can actually scratch the leather. Always use a gentle touch!”

If the stain isn't coming out with gentle rubbing, it might be time to call in the professionals. Some stains, especially ink or dye, can be tricky and require specialised treatment.

Step 4: Dry and protect

Now it's had a clean, use a dry, lint-free cloth to wipe away any excess cleaner or moisture from your bag. Now, here comes the important part: let your bag air dry completely in a cool, dry place. Keep it away from direct sunlight or heat, as these can dry out the leather and cause it to fade or crack.

Once it’s fully dry, it’s time to add a layer of protection. Use a small amount of leather conditioner, massage it into the bag with a soft cloth.

“If you want to use a leather conditioner, we recommend that it is a natural product like beeswax balm that doesn’t include any harmful chemicals,” says Jennifer.

She continues: “Apply a small amount of natural leather wax to add a protective layer and a slight sheen.”

Apply your leather cream or wax in circular motions, making sure to work it into the seams, stitches, and creases. This is key for keeping your bag supple, preventing cracks, as well as protecting it from future stains. If your bag needs a little extra love, go ahead and apply another coat.

Wait a few minutes, then buff with another clean lint-free cloth. It’s important that you then allow plenty of time for your handbag to dry completely before using it.

Step 5: Tackle the lining

If your bag has a fabric lining, you can usually spot clean it with a damp cloth and a bit of mild detergent.

“For hard-to-reach corners and seams, try gently brushing over with a soft-bristled brush or an old soft toothbrush,” recommends Tash.

For leather linings, treat it just like you did the outside. Give it a gentle clean and condition, then allow it to air dry completely before you put everything back in.

“Whatever you do, just always ensure the bag is completely dry before putting it away to prevent mould from forming inside,” says Tash.

Step 6: The finishing touches

Use cotton buds to clean any hard-to-reach areas or embellishments. If your bag has metal hardware, you can polish it with a soft cloth.

FAQs

Our experts:

Reformer Pilates has taken the world by storm in the last few years, but there's no denying it's one of the more expensive workouts to include in your routine. With studio visits costing upwards of £20 per session and home reformer machines in the hundreds, it's easy to feel priced out of the benefits.

The benefits, including improved core strength, muscle endurance, and flexibility, can be achieved by incorporating some reformer Pilates techniques at home, however, using equipment like resistance bands and light dumbbells.

"I frequently take my reformer class plans and adapt them into advanced mat classes, and let me tell you, they’re no joke. I’ve taught sequences on both the reformer and the mat, and when modified correctly, the mat version often requires significantly more strength and control," says Sam Deville, a certified Pilates instructor.

How to do reformer Pilates at home without a reformer

1. Plank

The plank is an old-school strength training exercise and one of the best core exercises to do at home. "It's an excellent all-round exercise that will target the core, back and shoulder muscles to help improve overall strength, balance, and core stability," says Jennifer Bertoia, sports therapist, certified Pilates instructor, and the co-founder of MOVE.

Variations can make the exercise harder, which is key to building strength. For example, you could try doing a plank with just one arm or leg on the ground, or switch between resting on your forearms and pushing onto your hands.

Equipment needed: None, just a good, thick yoga mat to support your elbows.

2. Scooter

Whether you're doing Pilates for beginners or you've been practising for years, the 'scooter' is one of the best movements to improve hip stability, balance, glute and length strength. On the reformer machine, you'd sink into a low lunge, moving the carriage, and then pushing your back foot away and drawing it back in.

On the floor, Deville says: "Take the same lunge position but place your back foot on a slider. This replicates the carriage movement, and the sliders will light up your glutes and thighs quicker than on the reformer."

Equipment needed: Sliders

3. Side plank

The side plank (also known as the Copenhagen exercise) is a "brilliant exercise with loads of variations that will build abs and inner thigh muscles, help shrink your waistline, and stabilise aching muscles in the shoulders," says Bertoia.

Start on your side with a bench or low chair near your feet, then place the ankle of your upper leg on top of it. Using the arm closest to the ground, prop yourself up, keeping your core and hips tight.

Engaging your glutes (buttocks), lift yourself from the floor, bringing your lower leg up towards the chair or bench. While doing this, note your posture - the shoulder blades should be back and down, and your core should be tight. Remember to breathe.

Equipment needed: Bench or chair

4. Midback series

If you did this on a reformer, you'd lie on your back, arm straight up, hands in the straps positioned directly over your shoulders, and knees bent directly above your hips. From here, shoulders back and down, you'd engage your core, and push your hands down towards your hips.

To replicate this movement on a yoga mat, use small weights instead of the reformer straps, says Deville. "Start with 1kg and progress to 3 or 4kg, maintain a strong position, and pull the weights down towards your hips," she suggests.

"To level up, incorporate leg movements like toe taps, extensions, or scissors," she says.

Equipment needed: Your pick of the best dumbbells

5. Skaters

Another one for the lower body, you might be familiar with skaters if you've done other yoga mat workouts. "This is when you're standing with one foot on the platform and the other foot on the carriage, facing the side. You come into a squat and keep the platform leg bent at all times while moving the carriage in and out," says Anna Mounsey-Jennings, a certified Pilates teacher and founder of Avalon Pilates.

"You can recreate this at home with one foot on the mat and the other foot on the slider, moving in and out. This is more bodyweight resistance so it won't be as spicy as the reformer but you could add further resistance with a glute band over the knees," she says.

Equipment needed: Sliders

6. Mermaid

The Mermaid is a great move for opening up the side of your body, improving flexibility and getting rid of tightness in the hips.

"It's an overlooked exercise that's excellent for increasing hip flexibility and lateral flexibility of the spine. With additional variations, it can help with thoracic mobility (mid-back) locked up in many people," says Bertoia.

Equipment you'll need to do reformer Pilates at home

Benefits of reformer Pilates at home

• Full-body workout: You'll target every key muscle group with a full-body Pilates workout on the mat and it's a great strength-boosting alternative to doing strict Pilates with weights. "They can be flowing with almost meditative qualities while others can be complete fire and contain muscle-building power," says Bertoia.
• May be better at improving stability: "When working on the mat, you lose the built-in stability and support the reformer offers. This means you’re relying entirely on your own body strength, balance, and control," says Deville. "It’s easy to 'hide' behind the reformer by letting it assist certain movements, but on the mat, there’s nowhere to hide." It's why many people do Pilates for strength training.
• Requires minimal equipment: "A mat, a band, sliders, and weights [is all you need]. This makes it incredibly accessible. You can work out anywhere, anytime, without investing in a reformer," says Deville. "While I adore the reformer for its variety and adaptability, the mat offers endless versatility and demands pure effort."
• Budget-friendly: As noted, reformer Pilates workout classes tend to be upwards of £20 per session. It's for good reason, but it won't be something everyone's budget can stretch to. You could buy everything you need to do reformer Pilates at home for about the same price as two classes.

Reformer Pilates at home vs the studio: Which one's better?

Reformer Pilates is done on the reformer machine for a reason - it's the most effective way to do this specific type of Pilates workout. But, you can reap many of the same benefits by doing similar exercises on a mat.

"You can certainly get aspects of a Reformer Pilates workout through elements of resistance such as resistance bands, weights, sliders, etc, but you sadly cannot get the full benefits of the reformer Pilates machine without the actual bed," says Mounsey-Jennings.

"However, working with resistance elements like the bands and weights through a mat Pilates flow is a good way to help build up muscular strength."

Deville agrees. "With a mat, a set of weights, a long band, and sliders, you can replicate reformer-style workouts at home," she says, adding that it's her preferred way to work out. "At the end of the day, while the reformer is an incredible tool, the mat will always have my heart. It may look basic, but the results are anything but," she says.

If you have the space and the budget, you can buy your own reformer Pilates machine to do the workout at home. They tend to cost a couple of hundred pounds - but can stretch into the thousands, depending on which one you buy - and you'll need dedicated studio space to make doing reformer Pilates at home possible, with extra storage for the accessories.