Your stay-at-home workout plan: Focusing on the chest and back

A woman working out at home. (Shutterstock)
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Updated 30 March 2020

Your stay-at-home workout plan: Focusing on the chest and back

As gyms remain closed in Saudi Arabia and the UAE, Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, is sharing variety of workouts to keep you active.  

Exercise 1: Child’s pose into press




(Shutterstock)

Start in the child’s pose: Come down to the floor and sit on the knees, with your bottom securely on your feet, lean forward and stretch your arms out ahead of you with your forehead on the floor, you may need to widen the knees to lower the buttocks. From this position, come forward onto all fours hold for a second then stretch back into the child’s pose and repeat ten times.  

Exercise 2: Superman back bows




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Start lying face down on the floor with arms stretched out in front of you. Lift your arms and legs off the floor at the same time so only your torso and tops of the thighs remain on the floor (and possibly your chest for beginners). Hold here for a count of five seconds and then return to the start position. Repeat ten times.

Exercise 3: Wide chest press ups




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Start in your full plank position with hands just wider than the shoulders. Making sure your back is flat at all times and shoulders are relaxed, lower the whole body to the floor whilst bending the arms at the elbow. Keep looking at the floor to make sure the neck and back are aligned and bring the chest as low to the ground as you can before using the arms and chest to push the body back up to the start position. Repeat for ten counts and drop the knees to the floor to make it a little easier.

Exercise 4: Straight leg deadlift




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For this exercise you will need two dumbbells or tins of beans (bodyweight-only works just as well). From a standing position with your feet shoulder width apart and hands just in front of the thighs, slowly lean forward at the hip keeping the back flat at all times and neck aligned. Come forward until your body is at a 90-degree angle with knees slightly soft but not bent. Your arms should stay straight slowly reaching down to the floor right in front of you, then push straight back into standing position using your lower back. Repeat ten times. 

Repeat the whole workout another two times. 

Please consult your doctor before starting any new or strenuous exercise plan or workout with a personal trainer to make sure your technique is correct at all times.


Missing your salon? How to care for your hair while you #StayHome

We speak to a hair expert on the dos and don’ts of at-home hair care. (File/Instagram)
Updated 30 March 2020

Missing your salon? How to care for your hair while you #StayHome

DUBAI: As salon-goers face the closure of spas, salons and barbershops, we speak to Haneen Odeh, founder of UAE’s Snob salon for her take on the dos and don’ts of at-home hair care.

Many men and women who rely on salon visits to keep their lengths healthy could be left wondering what to do between now and their next visit to a professional hair stylist. But just as important is what not to do (read: DIY trim job) to avoid ruining your hair and having to impose your own personal period of self-isolation once the pandemic is over due to a ruined haircut you tried to pull off in the bathroom mirror.

Don’t bleach your own hair
“For those who usually go to the salon to dye their lengths blonde, roots may be starting to show now. And while it might be tempting, I would strongly urge to not bleach your own roots. Lightening dark hair is a very complex multi-step process that requires years of experience and professional grade products only available at salons. Bleaching your hair incorrectly might result in burning and damaging your hair. Instead, opt for a root spray such as the L'Oreal Paris Magic Root Cover Up Concealer Spray. Otherwise, you can always conceal your dark roots with a headband or try wrapping your hair up with a scarf.” 

Do deep conditioning treatments
“Use this time to nourish your hair with a deep conditioning treatment. A lot of people simply apply it in the shower on wet hair for a few minutes and call it a day, but that way means that your lengths aren’t getting the full benefits of the product. Think of hair like a sponge, when it’s wet, it’s already full of water and cannot absorb anything more. So to make sure the product is fully absorbed into your locks, towel dry your hair after shampooing and then apply the treatment. Leave it on for 15-20 minutes and then rinse. You’ll see a huge difference.” May we suggest The Let It Go Circle hair mask from Davines, which is designed to boost hydration and revitalize dry and brittle strands?  

Don’t pick up the scissors
“When you’re bored, it might be tempting to pick up the scissors but, and I can’t stress this enough, don’t trim your own bangs or make any big changes to your hair cut on your own. It will inevitably go wrong and you will end up paying more to get it fixed in the long run. Try out some new hairstyles instead. There are plenty of tutorials on YouTube so experiment a little and get your hair professionally cut once it’s safe to do so.”

 Don’t over wash
“The more you wash your strands, the more you strip the scalp of its natural oils, and that in turn makes the scalp produce even more oil, which causes you to wash your hair more often — and the cycle goes on and on. Now is the perfect opportunity to give your lengths a break and cut down on the washing. Your hair might get oily, but once the adjustment period is over, you will notice that it will require less frequent washing.”

Do try scalp treatments
“Too often, we pay attention to the lengths of our hair and give our scalp no attention. But caring for your scalp improves the overall health of your tresses, stimulates hair growth and gets rid of dandruff due to product buildup. Scalp treatments range from serums to salt scrubs, so pick a product that suits your hair needs. Le Labo's basil-scented Scrub Shampoo uses black sea salt and menthol to clear away dirt and cool scalps down.”