Your stay-at-home workout plan: Strengthen your legs, glutes

A woman demonstrates a glute bridge. Shutterstock
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Updated 30 March 2020

Your stay-at-home workout plan: Strengthen your legs, glutes

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, is sharing a variety of workouts to keep you active without leaving the house — and today is dreaded legs day.

Exercise 1: Static lunges

Start with a quick warm up of walking on the spot for five minutes Then, from a standing position, take a large step forward with your right foot into a lunge and lower the left knee almost to the floor. The front leg should be bent at a 90 degree angle  and do not let the knee drop further forward than the toe. Hold this position for a count of one and then push back into the start position and step forward with the opposite leg. Do 20 lunges in total.

Exercise 2: Wide-leg squats

Start in a standing position with legs just wider than the shoulders. Lower the bottom to the ground as if you were about to sit on an invisible chair, when you reach just below chair height, use the legs and glutes to push back up to standing position and squeeze glutes together at the top. Repeat 10 times.

Exercise 3: Glute bridges

Lay down on your back with knees bent and hands by your sides. Lift your torso and buttocks off the floor, pushing your glutes into the air. Squeeze the glutes at the top for a count of three and slowly lower to start position. Repeat 10 times.

Exercise 3: Curtsy lunges

From a standing position, step your right leg diagonally behind you and bend at the knees until the back knee is almost touching the floor and the front knee is at a nice 90-degree angle. Push back into the start position and do the same with the other leg. Do 20 lunges in total.

Repeat the whole workout another two times.

Consult a 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.”