Lifestyle

Pilates Moves for a Beach-Ready Body

Published

9 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.

Food

5 Foods to Add to Your Diet for a Leaner Summer Physique

Published

6 days ago

4 April 2026

Adesina Tosin

Photo Credit: Getty images

As the temperatures rise, staying active is important, but so is nourishing your body. Smart food choices help you maintain energy, focus, and a healthy balance all summer long.

High temperatures affect how you feel, and your energy levels. Heavy meals slow you down while the right foods keep you light energized and balanced. If you want to stay active and feel your best this summer, start with smart eating choices.

Here are five foods to include in your diet.

Water-Rich Fruits

Photo Credit: Instagram

Summer heat causes your body to lose fluids, leaving you feeling drained and low on energy. Hydrating fruits such as watermelon, oranges, berries, and papaya help you stay refreshed and satisfied, They’re low in calories and can help reduce cravings for sugary snacks.

Lean Protein Sources

Photo Credit: Getty images

Protein helps build and maintain muscle while reducing body fat. Foods like grilled fish, chicken breast, eggs and legumes keep you full and prevent overeating. In summer, lighter protein options like these are easy to digest and give you energy. When cooking try grilling, baking or using an air fryer instead of frying.

Yoghurt and Probiotic Foods

Photo Credit: Instagram

Yoghurt is naturally cooling, refreshing, and packed with nutrients. It supports digestion improves gut health and provides protein that helps control hunger. Probiotic foods also help reduce bloating which many people struggle with during the summer. Add nuts, seeds or fresh fruit to yoghurt for a snack or quick breakfast.

Leafy Greens and Fresh Salads

Photo Credit: Instagram

Salads can be powerful fat-loss meals when prepared the right way. Leafy greens like spinach, arugula and lettuce are packed with fiber and essential nutrients while remaining low in calories. Pair vegetables with protein and healthy fats to create satisfying meals.

Seeds (In Moderation)

Photo Credit: Shutterstock

Healthy fats fuel your body and keep your hormones balanced. Almonds, walnuts, chia, and flaxseeds are packed with fiber, protein, and nutrients that keep you feeling full and support overall health.

The Real Secret, to a Lean Summer Body

A lean body isn’t about starving yourself or skipping meals, it’s about making nourishing choices that work with your body, not against it. By eating hydrating foods, focusing on protein, and picking balanced meals, you can stay energized while supporting a healthy weight naturally. Sometimes the biggest transformation doesn’t come from eating less. It comes From eating smarter.

Dubai World Cup 2026: Everything You Need to Know About Race-Day Fashion

Published

2 weeks ago

28 March 2026

Adesina Tosin

Photo Credit: Instagram

The Dubai World Cup is back at Meydan Racecourse on March 28, 2026, marking its 30th year. While the races headline the day, the fashion makes a memorable impact in its own right. The Style Stakes, a fashion contest with global acclaim, is a highlight that consistently captivates spectators.

Photo Credit: Zk sport

Categories include Best Dressed Lady, Best Dressed Man, Best Dressed Couple, Best Hat, and Best Traditional Outfit , Prizes include $15,000 in cash, Emirates Skywards Miles, and a selection of luxury vouchers. Judges, including actress Mahira Abdelaziz, stylist Sarah Silsbury, and milliner Evelynn McDermott, scrutinize every detail to ensure the most confident and creative outfits take home the prizes.

Hats are the true hallmark of the Dubai World Cup, with attendees embracing bold, sculptural designs, dramatic brims, feathered accents, and architectural shapes . For many, the hat isn’t simply an add-on, it’s the star.

Photo Credit: Instagram

The women usually show up in flowing, statement dresses with sharp lines and well-chosen accessories. Men show up in sharp suits, adding unique touches and playful details that make their looks stand out.

Couples often coordinate their outfits, presenting a cohesive look while keeping their individual style intact. Modesty is key, overly revealing or casual outfits stand out, but not for the right reasons.

Off the track, Apron Views transforms into a lively social village with DJs, pop-up food stalls, and live entertainment. It’s a seamless blend of style, cuisine, and music, while the horses race for victory, the atmosphere keeps the energy alive throughout the day.

Photo Credit: Dubai racing club

The Dubai World Cup is more than a race; it’s an event where thrilling competition meets impeccable style, and looking your best is part of the experience, whether you want to compete in the Style Stakes or just hang out and soak up the atmosphere, race-day fashion gives everyone a reason to put their best foot forward.

Cindy Crawford Roasted Over Morning Routine: ‘Nothing like having money’

Published

4 weeks ago

13 March 2026

Martina Okoabu

Cindy Crawford — Getty Images

To be able to recreate Cindy Crawford morning routine, you need discipline and some extra cash on the side.

The 60-year-old supermodel drew mixed reactions online by sharing her 2.5-hour regimen, which involves waking up at six in the morning, using her Bible app, and completing a dry brush within five minutes of being awake.

Crawford also applies a gua sha to her face with cleanser to improve circulation. Known for her rise to fame in the 1980s and 1990s through exercise videos, modelling, and acting, she remains a figure many look to for fitness inspiration.

Cindy Crawford — Instagram

At 6:45 a.m., she wears a Capillus red light cap while sitting on a Bemer mat designed for muscle recovery. She also uses the LED light device on her face.

At 7 a.m she has a shot of apple cider vinegar before making her way to her jacuzzi walking barefoot on the grass “for grounding.”

After getting ready for a workout, she makes collagen-infused coffee, then checks her emails next. Crawford goes to the gym for a workout including trampoline exercises, stretching, hanging, and Pilates.

Cindy Crawford — Instagram

After posting her morning routine video, comments flooded her feed, with some expressing their admiration for the routine and others noting the routine’s expense

Fans were divided over Crawford’s routine.

One wrote, “Many women would love to afford that morning routine,”

while another joked, “Cindy, I’m too poor for this.”

Another added, “There’s nothing like having money.”

Through it all, Cindy has influenced many with her career and fitness routines.

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