Lifestyle
Pilates Moves for a Beach-Ready Body
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.
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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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Abu Dhabi had a few visitors recently , one of them was the actor known for portraying Thor. Chris Hemsworth visited Abu Dhabi visiting the city’s newest cultural museum. This wasn’t a solo outing. He was joined by MrBeast, who’s been in the region over the past week.
Photo Credit: The Mirror
They visited the Natural History Museum Abu Dhabi, which opened in November 2025. Clips shared by Visit Abu Dhabi show MrBeast walking through the fossil halls, pausing at dinosaur remains and taking his time with the exhibits, at one point, he’s even holding a bird of prey. His partner, Thea Booysen, was alongside him throughout the visit.
After the museum visit, they headed over to teamLab Phenomena. The space is filled with immersive installations where light, sound, and movement respond to visitors.
Photo Credit: Gulf News
MrBeast’s stop in Abu Dhabi came shortly after his appearance at the 1 Billion Followers Summit in Dubai. One of the largest subscriber base on YouTube, he’s best known for large-scale challenges and giveaways. Outside content creation, he also runs Beast Philanthropy and several business ventures, including Feastables and MrBeast Burger.
Photo Credit: Tareeq – Instagram
Hemsworth’s appearance relates to his role as Abu Dhabi’s brand ambassador, a partnership announced last November. His visit reflects the effort to spotlight its growing arts and culture scene to a global audience. Together, the museum and teamLab experience show a different side of Abu Dhabi.
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Will Smith is set to embark on a worldwide journey in the seven-part docuseries Pole to Pole with Will Smith, premiering January 14, 2026, on National Geographic in the UK and on Disney+ around the world. The series takes Will Smith to some of the planet’s most extreme places, from the frozen landscapes of Antarctica to the depths of the Amazon, the towering heights of the Himalayas, and the icy expanse of the Arctic. Produced by Westbrook Studios, Nutopia, and Protozoa.
Photo Credit: National Geographic
Over a 100-day expedition, Smith pushes his physical and mental limits while exploring some of the planet’s most extreme environments. He skis across the South Pole with world-class polar athlete Richard Parks, ventures into the Amazon in search of venomous tarantulas and the giant green anaconda alongside local experts, and treks to high-altitude villages in Bhutan’s Himalayas to learn from the community there. His journey also takes him to the South Pacific to document endangered languages and marine ecosystems and deep into the Kalahari Desert to understand the San people’s survival techniques. The final leg has Smith diving beneath Arctic ice to help polar ecologist Allison Fong capture scientific samples.
Photo Credit: Outside Online
Will Smith explains that the series will focus not just on adventure, but also on the challenges he will face, the lessons he hopes to learn, and the people and places he will encounter around the world. “From the coldest ice to the deepest jungles, the beauty of our world inspired my every step.”
Photo Credit: 6ABC
The series is set to showcase visuals, real-world exploration, and the kind of access only National Geographic can provide. This project marks Smith’s third collaboration with National Geographic, following One Strange Rock and Welcome to Earth, and cements his role as host and executive producer, it is a must-watch for anyone curious about the natural world.
Will Smith returns to National Geographic for the third time, following his work on One Strange Rock and Welcome to Earth, once again serving as both host and executive producer.
Watch Below
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