Lifestyle

Pilates Moves for a Beach-Ready Body

Published

7 months ago

5 July 2025

When the weather warms up and beach days call, it’s not about having a “perfect” body — it’s about feeling confident, strong, and energized in your own skin. That’s where Pilates shines.

Pilates works?

It’s not just hype. Let’s be real, getting in shape for the beach isn’t about chasing perfection. It’s about feeling good in your body. Strong. Tight. Confident. That’s where Pilates comes in.

No fancy machines. No crazy routines. Just a set of smart moves that hit your core, improve your posture, and make you feel more in control of how you move and carry yourself.

Here are five key Pilates exercises to help you feel beach-ready — in the most empowering way possible.

1. The Hundred

This foundational move is a core classic in Pilates, and for good reason. It fires up your abs, gets your blood flowing, and builds endurance.

How to do it:

Lie on your back and pull your knees in like you’re curling up to rest. Lift your head just a little — not all the way, just enough to feel your stomach doing some work.

Now stretch one leg out, hold the other in, and switch sides slowly. No rush. Imagine pedaling a bike, but you’re barely moving. Keep your stomach pulled in like you’re hugging your spine, and make sure your back stays flat on the floor.

Keep your abs engaged and your lower back grounded so everything stays supported.

Why it works:

It strengthens your deep core muscles and warms up your body for the rest of your workout — plus, it’s great for building definition around the midsection.

2. Single Leg Stretch

This one strengthens your abs and improves coordination — especially around the hip flexors and lower belly.

How to do it:

Just lie back, knees in close like you’re curling up for a moment. Gently lift your head—not too high, just enough to feel that slight tension in your stomach.

Then, ease one leg out while keeping the other close. Swap sides slowly, like you’re gliding—not rushing, not pushing. Think smooth and steady. Then switch. Take your time, no rush—just let your body move steady and smooth.

Take your time with it. You’re not racing—you’re connecting. Keep your belly firm and your lower back steady on the mat.

Why it works:

This move targets your lower abs while also engaging your legs, giving you that long, toned look.

3. Leg Lifts (Side-Lying)

A beach-ready body is all about balanced strength — and leg lifts are your go-to for hips, thighs, and glutes.

How to do it:

Lie down on your side like you’re about to chill. Stack your legs one on top of the other, keep your body in a straight line, and rest your head however feels comfy. Now lift your top leg just a bit—no need to kick it to the ceiling.

Go slow, feel that little pull around your hip. That’s the sweet spot. Then ease it back down like you’re placing it gently on a pillow. Do a few reps, then roll over and give the other side some love too.

Why it works:

It quietly targets your outer thighs and glutes, tones things up, and also helps your hips stay strong and stable. You’ll feel it—but in the best way.

4. Swimming

This back-body burn is perfect for creating that long, lean swimmer’s silhouette.

What to do:

Lie on your belly like you’re sunbathing—arms reaching out in front, legs stretched out behind. Now lift your chest, arms, and legs off the floor, just enough to feel like you’re hovering.

No tension, just light. Then start fluttering your arms and legs like you’re doing a slow swim in the air. Keep your head down, neck chill, and breathe through it. Smooth and steady wins here.

. No crunching, no forcing. Just smooth movement.

Why it’s worth it:

This move wakes up the back of your body — your shoulders, booty, and spine. The muscles that help you stand taller, walk stronger, and actually look more confident. You won’t sweat buckets, but you’ll feel that deep, “wow, I needed that” kind of burn.

5. Plank to Pike

Want full-body strength and sculpted abs? This combo move brings the fire.

How to do it:

Get into a plank—on your forearms or hands, whichever feels better for you. Now slowly lift your hips up toward the ceiling, kind of like you’re forming a soft upside-down V. Don’t rush it.

Let your head drop between your arms and feel the stretch. Then gently lower back down to your plank. That’s one rep. Try a few rounds with steady breathing.

Why it works:

Combines core, shoulder, and upper body strength with flexibility. It also helps develop control and awareness through your entire body.

Conclusion

Getting “beach-ready” isn’t about chasing someone else’s body — it’s about moving with intention, building real strength, and showing up in your own skin with confidence. With Pilates, you’re not just toning for summer — you’re building a body that supports you all year long.

So roll out your mat, put on a playlist, and move your body like it deserves to feel good — because it does.

Health

6 Foods That Naturally Boost Collagen, According to Dietitians

Published

1 week ago

6 February 2026

Martina Okoabu

Photo Pinterest @Patrizia Cavalieri

Known for supporting skin, hair, nails, bones, joints, and muscles, collagen has emerged as a widely discussed nutrient in modern wellness. The body naturally produces this structural protein, which is essential for maintaining the body’s tissue strength and flexibility. However, the production of collagen decreases with age and continuous exposure to factors such as UV radiation and pollution and this increases the need for nutritional support. Food remains an effective way to support natural collagen synthesis, even though supplements, particularly hydrolyzed collagen, are popular. The amino acids and nutrients required to efficiently build collagen are found in a varied diet high in protein, vitamin C, zinc, copper, and sulphur.

Understanding how collagen works and how diet supports, helps us follow dietitian-recommended guidelines.

Here are a few food options that will encourage collagen production.

Fish

Photo Pinterest @ Healtheir Steps

Fish is a strong dietary source that naturally produces collagen. Samantha MacLeod, a Registered Dietitian Nutritionist (RDN), says, “One study found that fish collagen is one of the most efficiently absorbed food sources of collagen.” She suggests Chilean salmon, which is rich in omega-3 fats and provides high-quality protein in the form of amino acids to support collagen production.

Other options include smaller fish, such as sardines and anchovies, which contain their connective tissues, skin, and bones; these soften during cooking, so you hardly notice you’re eating them, but they provide collagen and amino acids.

Leafy Greens

Photo Pinterest @ Jenny Ann Hinzman

Leafy greens are another rich source of Vitamin C. Plays an important role in collagen production.

Eggs

Photo Pinterest @Patrizia Cavalieri

Eggs are a strong option for supporting collagen production because they contain proline, zinc, and sulphur. Because proline and sulphur are primarily concentrated in the egg whites, Cholesterol-watchers who limit egg intake can still benefit from collagen, even though zinc is mainly in the yolk.

Berries

Photo Pinterest @Esther

Vitamin C, which builds collagen, is abundant in cranberries, blueberries, acai, raspberries, strawberries, and their berry cousins. There are many simple ways to enjoy them, including baked goods, yoghurt parfaits, savory salads, homemade jams, smoothies and smoothie bowls.

Oats

Photo Pinterest @Euzite

The benefits of grains should not be overlooked. MacLeod states that “the body produces collagen with the help of amino acids and vitamins and minerals found in oats and other 100% whole grain foods.”

Nuts and Seeds

Photo Pinterest @ Anjana Magar

Zinc, a mineral which promotes the formation of collagen, is also abundant in nuts and seeds. You can eat them by the handful or use them to give vegetables like these garlicky green beans added texture and flavor.

Lifestyle

Elon Musk’s Boring Company Signs Deal to Build Dubai’s Underground Loop

Published

1 week ago

5 February 2026

Adesina Tosin

Photo Credit: CNBC

Dubai is about to take urban transport to a new level. On February 4, 2026, the city’s Roads and Transport Authority (RTA) signed an agreement with Elon Musk’s The Boring Company to build the Dubai Loop, a 22-kilometre, 19-station tunnel designed for passenger travel through the city. Using autonomous electric shuttles, passengers will travel between Downtown Dubai landmarks. With fast, efficient, and minimal disruption.

Photo Credit: Vox

The first phase is a 6.4-kilometre pilot connecting the Dubai International Financial Centre (DIFC) to Dubai Mall, with a projected cost of AED 565 million and a one-year build schedule. It will cut travel time from 20 minutes to just 3. The tunnels, each 3.6 metres in diameter, initially carry around 13,000 passengers daily, with the full network projected at 30,000. Work will be done using The Boring Company’s Prufrock-3 machine, whose “porpoising” method allows tunneling in dense urban areas without major surface disruption.

Photo Credit: The Boring Company

For business travelers, tourists, and conference attendees, the Loop promises a smoother “last-mile” experience replacing congested taxi rides with reliable, high-speed transport. Once fully operational, the system is expected to reduce traffic and support sustainability goals. Future expansions may connect the Loop to other transport hubs, creating a more integrated network.

Photo Credit: The National

The project also signals a push for eco-friendly, technologically advanced infrastructure in the Gulf. Analysts note that this is The Boring Company’s first commercial-scale project outside the U.S.

Early Signs of Prostrate Cancer

Published

1 month ago

16 January 2026

Martina Okoabu

Pinterest @Geraldin

Prostate cancer can be very challenging to identify in early stages, but here are some warning signs.

One of the most prevalent cancers in men is prostate cancer. The prostate, is a tiny walnut-sized gland in the reproductive system, it aids in the production of semen, the fluid that contains sperm, and is located directly beneath the bladder.

Prostate cancer typically grows slowly, and many people don’t see any symptoms at first. This emphasizes how crucial it is to be aware of warning signs. Early detection of prostate cancer can impact both the course of treatment and the patient’s prognosis.

Urinary difficulties are among the most common early signs of prostate cancer. Because the prostate is located close to the urethra, the tube that carries urine out of the body, any enlargement or change in the prostate can put pressure on the urethra. This pressure can interfere with normal urination and lead to various urinary problems.

Cancer is not always indicated by these urinary symptoms.They may also be brought on by other issues with the prostate, like an enlarged prostate.

Regular Urination

Urinating more frequently than normal may also be an indication. Because it frequently happens at night while you’re sleeping, this frequent urination can be annoying. Your prostate may be interfering with your bladder if you wake up multiple times a night to use the restroom.

Weak Stream of Urine

It’s possible that your urine stream is weaker or slower than usual.As you try to empty your bladder, it might even stop and restart by itself.

Signs of prostate cancer — Pinterest @Paanienewsgh

Blood in Semen or Urine

Prostate cancer can cause blood to appear in your urine or semen. Blood can have a bright red or brownish color. Don’t ignore blood, even if you only see it once. Prostate cancer or other major health issues may be indicated by blood.

Difficulty in urinating

You might have the urge to urinate but find it difficult to start the stream.Additionally, you might notice that you need to exert yourself to urinate. Even right after urinating, some people feel as though they haven’t completely emptied their bladder.

Sexual Dysfunction

Prostate cancer patients may experience changes in their sexual well-being. Erectile dysfunction (ED), or difficulty achieving or sustaining an erection, is one prevalent problem. Reduced semen production or pain during ejaculation are additional indicators.

Pain in the Bones

Prostate cancer typically spreads to the bones if it metastasizes. Deep pain in your legs, hips, back, or ribs may result from this.The pain may not go away with standard treatment or may worsen over time.

Pain in the Pelvis

Prostate cancer may be indicated by lower back, hip, or pelvic pain.This kind of pain may feel like a dull ache or pressure and usually doesn’t go away.

Signs of prostate cancer —Pinterest @Samuelne Gyori

When to Consult a Medical Professional

It is important that you see the doctor, if you experience any of the warning signs, such as difficulty urinating or blood in your urine. Even though these symptoms don’t always indicate cancer, it’s still advisable to get checked out.

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