Recent PostAll the recent news you need to know

Understand the principle of the Shape Training system

 Understand the principle of the Shape Training system

Understand the principle of the Shape Training system

Shape Training is fast becoming the best training system for athletes, trainers and fitness enthusiasts. It combines science with experience to drive positive user outcomes. Unlike other programs that rely solely on outdated weightlifting techniques or athletic strategies, Shape Training recognizes the mental and physical aspects of athletic performance.

By understanding the underlying principles at play, most can be confident that they are making sound decisions when setting goals, and that they gain the confidence that comes from mastery over time. If you want to take your athletic performance to the next level, here are some of the reasons why you should get acquainted with Shape training!

What is the Shape Training system?

The Shape training system created by French sports coach Lounis Brenneman is designed to revolutionize the way athletes train for a variety of sports. The system is based on five distinct components – mobility, positions, exercises, restoration and nutrition – which are specifically intended to improve the physical strength, endurance and overall performance of athletes. Each component is tailored to high-level athletes entering elite competition. 

Through the application of proven techniques, the Shape training system claims to be capable of producing tangible results in athletes in just ten weeks of application. Ultimately, this dynamic system appears to be the key to the success of many athletes in any sport that demands physical excellence.

The principle of the Shape training system.
The principles of shape training developed by Lounis Brenneman are based on the concept of combining different muscle contraction regimes in order to effectively achieve an ideal physique. Breaking away from traditional bodybuilding programs, which often focus on lifting heavy and percentages of 1RM, Brenneman instead emphasizes the physical sensation of performing each exercise and progressing through it. This means that his Shape training program is not only designed to produce visible results, but also allows for greater freedom in terms of feeling and understanding your own body.

“Feeling” your muscle is the key principle of Shape Training.

To implement his fitness training program, Brenneman primarily focuses on changing the intensity or speed of performing exercises, rather than relying on specific numbers such as weight or number of repetitions . It encourages people to “feel” their muscles as they move from one position to another, instead of just focusing on the amount of weight lifted. This allows you to better control each movement and create a connection with your body, which can lead to faster and longer-lasting results. He also believes in giving the body plenty of rest between sets so that it has time to heal and recover before attempting more demanding exercises.

Finally, Brenneman advocates a holistic approach to fitness that aims to strengthen several parts of the body at once to maximize effectiveness. His program is designed so that each workout incorporates movements in all three planes of motion (frontal/transverse/sagittal). Thus, this holistic approach allows individuals to achieve their goals more quickly while reducing the risk of injuries due to overtraining certain body parts.

What are the muscle contraction regimes on which the Shape Training system is based?

This training system combines the different modes of muscle contraction to create pre-fatigue and stimulate all muscle fibers. This innovative approach uses three contraction regimes:

Isometric: During an isometric contraction, the muscle remains static without any movement, like in a chair pose.
Concentric: For concentric movements, muscle fibers shorten during contraction.
Eccentric: In the case of an eccentric contraction, the muscle fibers lengthen during the contraction.

When used in combination, these distinct contractions work together to generate fatigue and help stimulate all available muscle fibers for development, which its creator claims guarantees great results! The goal of each posture is to achieve a balance between these three different regimes of muscle tension and contraction, so that they can coexist harmoniously with each other. This method helps generate a greater range of motion in postures and increases endurance levels, both very important elements of an effective training program.

Combining these three diets also allows you to target different muscles in multiple ways, working them effectively with fewer repetitions, while still achieving rapid results. Additionally, this type of training has been found to increase coordination as well as strength, which helps athletes better understand their body's limits and how far they can go.

10 minutes of exercises to do at home to have firmer and shapelier buttocks

 10 minutes of exercises to do at home to have firmer and shapelier buttocks

10 minutes of exercises to do at home to have firmer and shapelier buttocks

Who doesn't dream of having very round, firm and shapely buttocks? Nothing like it to give your back this beautiful, nicely sculpted arch. We see you coming: the simple idea of having to sweat tires you out already? Make no mistake, it's not as laborious as you imagine. In just a few minutes a day, without complicated movements or special equipment, you can hope to firm up your butt and slim your legs.
Obviously, he who doesn’t try, gets nothing! So, all we ask of you is to move a little from your couch and follow this daily physical routine at home. Between us, if you adopt this series of exercises to the letter, it is the best way to stimulate the muscles and reshape your buttocks.

Home training: 5 exercises to have shapely and firm buttocks

Can't stand your flabby buttocks anymore? Are you tired of this sagging skin and this invasive cellulite that is ruining your figure? Well, it’s up to you to change that. Because no, there is no magic wand to remedy the situation. On the other hand, there is some effort to be made to expect a stunning result. And no, we don't intend to torture you excessively to get there! Honestly, between us, a little 10 minute workout a day. Because, you don’t need more to reshape your butt.

Here is a series of exercises, specially designed to tighten your buttocks and shape your legs, to integrate into your daily routine today. The must: you can perform them at home, in complete peace of mind and at a time that suits you. So, no more excuses to move! We repeat, it will only take you about ten minutes (a little more if you take breaks between exercises) and the results will soon be visible over the weeks. Come on, let's motivate ourselves and get started without complaining!

Single leg squat

Thanks to the complete flexion, this exercise is ideal for strengthening the quadriceps and shaping the buttocks.

Stand with your arms extended forward (they will help you maintain balance).
Now raise your left leg and, at the same time, lower your body as if you were going to sit down. When you reach the limit, hold it like this for a few moments before returning to the initial posture.
Alternate with one leg then the other.
Perform 12 repetitions with each leg.

Squat with side kick

There is nothing better than squatting to strengthen the joints. This is the most complete exercise to work the glutes, hamstrings and quadriceps. It’s even the ideal workout for those who are used to sprinting.

Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front of you to maintain balance.
Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push it up through your heels to return to the starting position.
Now lean to one side and release a side kick.
Do 12 repetitions on each side.

Donkey kicks

This is the most popular technique for activating the gluteal and hamstring muscles. This exercise strengthens the core muscles and further stabilizes the spine.

Get on all fours on your yoga mat. Make sure your knees are positioned under your hips and your hands stay under your shoulders.
Place your spine in a neutral position and pull your shoulder blades down and back.
Keeping your knee bent, release and raise your right leg until your thigh is in line with the spine, making sure your foot remains flexed.
Next, lower your right leg to return to the starting position, but without resting your knee on the mat.
Perform 10 repetitions on the same side and the same on the other side.

Leg extension

This exercise, called “leg extension,” isolates the quadriceps and further strengthens the thighs, glutes and hamstrings.

Get on all fours with your knees below your hips, while keeping your hands parallel on the floor.
Keep your back and neck straight and look ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor.
Then straighten the leg you lifted, as if you were kicking, and bend it again.
Lower your leg to the starting position.
When you're done, repeat the exercise on the opposite side.
Do 12 repetitions on each side.

Lateral squats

Do you sometimes suffer from back pain? So, don’t hesitate to adopt this exercise into your routine, it reduces the risk of back problems and helps you maintain good posture. In addition to promoting rapid digestion, improving breathing and gaining muscle mass.

Maintain an upright position, open your legs (feet shoulder-width apart) and bring your hands together at chest level.
From this position, without moving your feet, lean to the side as much as possible.
Return to the starting position and repeat on the other side.
Do 12 to 15 repetitions.

Kneeling squats

It is a fundamental exercise for strengthening the lower body. Squats work the glutes, thighs and hips.

Get on your knees.

Keeping your back straight, slowly lower your body until the backs of your legs rest on your calves, then raise back up to the starting position.
Glute Deadlifts
The deadlift, focused on glute development, is a more advanced and quite intense exercise. It requires a lot of flexibility: it is mainly intended for those who are already used to practicing the traditional deadlift and who do it safely without injuring their back.

With your feet shoulder-width apart, place your hands on the bar, with your palms above or below the bar.
Keep your arms straight as you lift the weight with your hips and glutes.

8 exercises to get a flat stomach

 8 exercises to get a flat stomach

8 exercises to get a flat stomach

This may seem odd to you, but doing a little exercise just before bed is really beneficial for your health! Ah good ? But yes, it is even the best way to free the body and mind from the stress and tensions of everyday life.

Obviously, we're not asking you to run a marathon before going to bed either! Simple little stretching exercises will do the trick to relax you, strengthen your muscles and help you stay in shape. Do you dream of having a flat stomach? Here is a physical program that is easy to adopt at home...and at the same time, some nutritional advice to complete your routine.

Flat stomach: the golden rules to follow

The little bulges are really cute. But there is no photo, a flat and smooth stomach is definitely more attractive, right? And if it’s well defined with some abs, it’s even better! Yes, but it doesn't come from heaven, especially if you continue to devour crisps and chocolate cakes all the time! There is no secret: to refine your stomach, it requires a certain discipline, a few small sacrifices, a lot of good will, dedication and consistency.

How to get a flat stomach?

How to reduce abdominal fat, avoid recurring bloating and achieve a more athletic build? Needless to say, the key to having a flat stomach is an ingenious combination between a little physical exercise and a balanced diet. In short, everything you refuse to hear! Come on, be reasonable: if you don't make good resolutions and if you don't change certain unhealthy habits, you will never get your flat stomach. And, frankly, it’s not that rocket science! You just need to change your lifestyle to get there. In addition, you will win all the way, since by doing a little sport, eating better and reducing stress, your overall health will be improved!

Balanced diet to complement exercise

Drink water more frequently during the day, increase your dose of fruits and vegetables, reduce foods that are too fatty and sugary, vary your menus... Admit that we're not asking you for the moon either! We simply expect a little common sense from you: opt for a more diverse and healthier diet, without sacrificing all pleasures, but at least think about including the word “moderation” in your daily life. Know that the foods you eat and when you eat them play a key role in the appearance of your belly.

Here are some good habits to adopt:

Eat several small meals per day
To aid digestion and keep your metabolism healthy, it is advisable to eat five or six small meals a day. This is what helps keep you full so you avoid the cravings that lead to unhealthy snacking and snacking.

Limit simple carbohydrates

Yes, you already know, simple carbohydrates are your enemy! We must blame white bread, white rice and refined sugar for causing bloating and abdominal fat. Instead, opt for complex carbohydrates (like sweet potatoes, brown rice and multi-grain whole grain bread), while adding more lean protein to your meals.

Eat more soluble fiber

Also note that soluble fiber increases the feeling of fullness between meals. They reduce the absorption of calories and promote better digestion, which reduces bloating and the feeling of discomfort in the abdomen. There is no shortage of choice: you will find it in fresh fruits (apples, strawberries, citrus fruits), oats, barley, rye, legumes (lentils, chickpeas, beans) and sweet potatoes. Tell yourself that soft fibers and vegetable proteins (the whole nut family!) greatly facilitate intestinal transit.

Drink a lot of water

Drinking enough water is essential to having a flat stomach. Not only does it give you a feeling of fullness between meals, acting as an appetite suppressant, but it also relieves bloating caused by both water retention and constipation. In addition, water boosts the lymphatic system and eliminates toxins from the body. Obviously, you can alternate it with other draining drinks, such as tea infusions which will hydrate the body and limit the desire to snack. On the other hand, be sure to reduce your consumption of alcohol and carbonated drinks as much as possible, which tend to store fat and swell the belly.

Spice up your meals

A high dose of salt often leads to water retention. So, it’s not a question of banishing sweet pleasures in favor of savory treats! However, to burn calories, you can rely on spices. Without overdoing it either, a pinch will be enough. For good digestion and to better assimilate fats, invite the following spices to your plate: pepper, turmeric, chili pepper, cumin, fennel seeds, cinnamon, cloves or even cardamom.

Flat stomach operation: some quick exercises to adopt at home
After the brain, it is in the stomach that all kinds of negative emotions and tensions accumulate. And, inevitably, when we're a little depressed or feeling down, we throw ourselves madly at food. To avoid falling into this trap, there is nothing like relieving stress through sport. Are you “allergic” to it? A gentle activity will also do the trick, as ifple walk, yoga, cycle, swim or meditate. You’ll see, it’s very liberating! Specialists recommend doing at least 30 minutes of physical exercise every day.

And to banish that nasty fat that refuses to dislodge from your belly, we are now going to offer you some simple exercises to do at home. In the evening, before sleeping, take a few minutes to relax and further firm your abdomen.

Rear leg raise

Lie face up with your legs straight.
Place your hands under your lower back and buttocks so that your pelvis is well supported.
Start lifting your legs upward, pressing your thighs together and keeping your legs straight.
Raise them until your hips are fully flexed and you can't go any higher.
You should repeat this exercise 5 to 10 times.

Reverse plank with leg adjustment

Sit on your butt with your legs in a straight position.
Bring your hands a few inches behind you and make sure your fingertips are facing your toes.
Press into your feet and move your butt toward the floor. Keep your body in a diagonal position. You can do the exercise on your elbows if you want.
Finally, raise your right leg, then your left. Be sure to move carefully. Your movements should be slow and steady, without allowing your hips to drop.

Glute bridge with dumbbells

Contract your abdominal area and maintain your position with a bar on each leg.
Roll the dumbbell upwards so that it is positioned directly above your hip.
After that, lower your body to the floor and start a new movement with your heels.
Next, walk your heels forward, passing them through the bar.
Your upper back and the heels of your feet should facilitate movement and exercise, while preserving your body as much as possible.
Once the movement is complete, reverse it and start again from the original position.


Stand with your feet shoulder-width apart. Squeeze your glutes and shoulder blades. You can perform lunges with just your body weight or use dumbbells.
Take a step forward and step out slightly with one leg, pressing down with your heel first.
Keep your chest upright, bending your knees to form a right angle with both legs.
Tighten your front glute muscle to help protect your knees.

Bulgarian split squat

Stand tall and keep your torso straight.
Next, lower your body to a split squat position then quickly jump up.
Position your legs in a scissor position and finish by putting your opposite leg forward.

Windscreen wipers

On the floor, lie on your back and raise your legs to 90°.
Spread your arms out to the sides for support.
Rotate your legs to one side, without touching the floor.
Turn to the other side.
As you improve, move your arms closer to your body so they provide less stability.

Mason Twist

Sit on the floor with your legs bent. Lean back and lift your feet a few inches off the ground so you're balanced on your butt.
After that, between both hands, grab a weight plate and place it in front of your stomach. Your arms should be slightly bent. You should then cross your ankles and start lifting them off the ground. As for your knees, you must arch them towards you and maintain the balance of your body, while leaning back about 15°.
Next, turn your torso to the left and try to touch the plate on the floor. Remember to breathe well during this process. Once you're done, return to the starting position, while inhaling and exhaling.

Butt lift

Get on all fours, with your wrists under your shoulders, your knees bent, and your core engaged.
Your feet should be positioned around shoulder width apart. This body position is your starting point for the exercise.
Then, primarily use your heels to push off. During this part of the exercise, try not to move your feet for a few seconds.
To finish, slowly return to the initial position at the beginning, remembering to breathe deeply.

The frequency and duration of exercises

In addition to releasing endorphins, eliminating tension and refining your pretty stomach, physical exercise will give you real satisfaction. After a few regular sessions, you will soon be convinced that it is the key to reducing the fat plaguing your belly, but also to improving your mood. As a bonus, you'll sleep like a baby after a few exercises!

How many times a week should you train?

Even the abdomen needs rest, just like any other muscle in the body. Although you often see athletes and great sportsmen spending their day in the gym, remember that excess is bad in everything. Besides, the idea is not to put pressure on yourself or to exhaust yourself excessively. To boost your motivation and avoid fatigue, we advise you to train 3 or 4 times a week. This is already enough to obtain promising results!

How much time should you devote to each session?

To lose belly fat, you need to workout for about 30 to 60 minutes at moderate intensity. It's up to you to define the pace that suits you best!

Crohn's disease: complementary approaches to relieving symptoms according to science

 Crohn's disease: complementary approaches to relieving symptoms according to science

Crohn's disease: complementary approaches to relieving symptoms according to science

Here we will explore some complementary approaches such as acupuncture, hypnosis and probiotics, which can help alleviate the symptoms of Crohn's disease.

Crohn's disease is a chronic inflammatory bowel disease that can cause unpleasant symptoms and impair the quality of life of people who suffer from it. Although conventional medical treatments are often necessary to control inflammation, many people with Crohn's disease also seek complementary approaches to relieve their symptoms and improve their overall well-being. Here we will explore some complementary approaches such as acupuncture, hypnosis and probiotics, which can help alleviate the symptoms of Crohn's disease.

Acupuncture as a complementary approach for Crohn's disease
Acupuncture is a traditional Chinese medical practice that involves the insertion of fine needles into specific points on the body. This technique is believed to help restore energy balance and stimulate the body's self-healing mechanisms. In Crohn's disease, acupuncture can be used to relieve symptoms such as abdominal pain, cramps and digestive problems.

A study published in the Journal of Clinical Gastroenterology examined the effectiveness of acupuncture in patients with Crohn's disease. Study results showed that acupuncture could significantly reduce intestinal inflammation and improve symptoms in patients with Crohn's disease. However, it is important to note that results may vary from person to person, and acupuncture should not be considered a substitute for conventional medical treatments.

Hypnosis to relieve symptoms of Crohn's disease

Hypnosis is a practice that aims to induce an altered state of consciousness in which the person is more receptive to positive suggestions. It can be used as a complementary approach to relieve symptoms of Crohn's disease, such as pain, stress and anxiety.

A study published in the American Journal of Clinical Hypnosis examined the effectiveness of hypnosis in patients with Crohn's disease. Study results showed that hypnosis could reduce pain and inflammation in Crohn's disease patients, and improve their overall quality of life. However, it is important to note that hypnosis should not be considered a replacement for conventional medical treatments, but rather a complementary approach to managing symptoms.

Probiotics to support gut health in Crohn's disease
Probiotics are live microorganisms that, when consumed in adequate amounts, can provide beneficial effects on gut health. They are often used as a complementary approach in the management of Crohn's disease, as they can help restore the balance of gut flora and reduce inflammation.

A systematic review published in the International Journal of Molecular Sciences examined the effectiveness of probiotics in patients with Crohn's disease. The review results showed that probiotic supplementation could reduce gut inflammation, improve symptoms and support gut health in patients with Crohn's disease. However, it is important to note that the effects of probiotics may vary from person to person, and it is best to consult a healthcare professional before beginning any supplementation.

Other complementary approaches for Crohn's disease
Besides acupuncture, hypnosis and probiotics, there are other complementary approaches that can help relieve the symptoms of Crohn's disease. Some people find relief through methods such as meditation, yoga, osteopathy and aromatherapy. It is important to note that these complementary approaches may not be suitable for everyone and it is best to consult a healthcare professional before incorporating them into your treatment plan.

Crohn's disease is a complex disease that often requires a multidisciplinary approach to symptom management. Complementary approaches such as acupuncture, hypnosis and probiotics may offer additional relief to people with Crohn's disease. However, it is important to consult a healthcare professional before undertaking any complementary approach, to ensure that it is suitable for your specific situation. By combining these complementary approaches with conventional medical treatments, you can take charge of your gut health and improve your overall quality of life.

Jump squat: here's how and above all why you should do it!

 Jump squat: here's how and above all why you should do it!

Jump squat: here's how and above all why you should do it!

The jump squat is a plyometric exercise (jump training exercise) that adds a jumping motion to a traditional squat.

Jump squats are bodyweight exercises characterized by a straight upward jump at the top of the movement. With proper form, jump squats can be a great way to burn calories and improve upper and lower body strength.

3 benefits of jump squats.

Jump squats can be a useful part of your exercise program for several reasons:

Jump squats work several muscle groups.
The jump squat works the leg muscles, such as the quadriceps, glutes and hamstrings, as well as the core and lower back muscles.

Jump squats develop explosive strength.
Jump squats use an explosive movement, which means they activate your muscles to their maximum potential in a shorter period of time. By increasing your explosive power, jump squats can be a useful cardio exercise for sprinters and runners.

Jump squats are versatile.

Jump squats are an easy exercise to do outside of the gym, without additional equipment. Additionally, there are several jump squat variations you can try, including the box jump squat, the jumping lunge, and the weighted jump squat, which uses a free weight like a dumbbell or kettlebell.

How to do a Squat Jump?

Here's how to do it:

Stand with your feet slightly shoulder-width apart, toes pointing slightly outward. Squat with your weight in your heels, chest proud, knees over toes, and a neutral spine. When you reach the bottom of your squat, squeeze your glutes and give a strong push through your legs and heels to rise, pelvis forward, pushing off your toes at the last moment of contact with the ground. Land softly, then use the momentum from your landing to launch into your next squat. Repeat the same movements.

If you're training for speed and power, keep the reps and sets low (three to four sets of five reps or fewer, aiming for maximum height with each jump). For general conditioning as part of a larger workout, aim for time (15, 30, or even 45 seconds of squat jumps) combined with other bodyweight, cardio, or strength movements.

A factor in the number of repetitions you should aim for:
Your last jump squat should be as tight as the first. If your form starts to falter, that's a good sign that you've reached your peak and it's time to move on to another exercise.

Change the challenge:

The key factor in making jump squats easier or more difficult is changing the depth of your squat. Deeper squats recruit more muscle, but a shallow squat or quarter squat allows for more athletic explosiveness and more efficient jumping. For low reps, go deep, but if you're aiming for as many reps as possible in 30 seconds, stick to shallower squats for a better liftoff.

Incorporate bungee jumping into your workout.
Since this is a plyometric movement and stresses your system, limit yourself to doing sets of squats once or twice a week.

It's very easy to incorporate this move into any HIIT routine to work on strength and conditioning. Try it with other bodyweight exercises like hill sprints, split jumps, and push-ups for a complete workout at home. You can also try doing squats in between sets of heavy lower body weight movements, like sumo squats.

What are the contraindications to mention before practicing the jump squat?
There are a few contraindications to consider before adding them to your training program. First of all, if you suffer from lower body injuries or joint pain, jump squats can make these problems worse.

Second, if you're new to squatting movements, it's important to perfect your technique with regular bodyweight squats or goblet squats before progressing to jump squats. Finally, if you suffer from heart problems or high blood pressure, it is best to consult your doctor before performing any type of plyometric exercise like jump squats. That said, jump squats can be a great addition to any workout for healthy people looking to build strength and power. Just be sure to start slowly and progress carefully toavoid injury.

7 simple exercises to do in a swimming pool this summer to burn calories

 7 simple exercises to do in a swimming pool this summer to burn calories

7 simple exercises to do in a swimming pool this summer to burn calories

Here are seven exercises that don't require swimming that can help you burn calories and build muscle.

When it comes to building muscle, burning fat, and reaching your fitness goals, water may be the most effective exercise tool you're not already using.

Exercising in water offers many health benefits, including burning calories, strengthening muscles, improving cardiovascular health and improving mental balance. In addition to these benefits, water has unique characteristics that make it a conducive environment for training.

Why exercising in water is good for you

Water exercises offer similar benefits to other types of workouts, but they also have unique benefits. These advantages arise from two fundamental facts:

Water reduces body weight

Movements performed in water are less stressful on joints and bones because water reduces the load of body weight, scientific research shows. Water exercises therefore strengthen muscles without the stress that running and other exercises that put body weight on the knees, ankles and other joints can cause. This reduction in stress on the joints and bones makes it a great option for people suffering from pain due to injuries or chronic conditions affecting the joints, such as osteoarthritis or rheumatoid arthritis. Water exercises are also very beneficial for older adults, as they often lose flexibility and may experience more pain and stiffness. A less restrictive exercise environment, such as a swimming pool, is suitable for everyone, but is particularly suitable for older people whose pain may be less tolerable.

Water provides constant resistance
In the horizontal axis, water is 800 times denser than air, providing unique multidirectional resistance. When you move through water, your body fights against the resistance of all the water around you, vertically, horizontally and rotating. This puts a unique strain on your muscles, as they have to put in extra effort to overcome this increased resistance from the water. However, it is essential to practice these exercises appropriately based on your swimming abilities. If you cannot swim for long periods of time, it is recommended to perform the exercises in a shallow pool or use a float to assist you.

Before beginning this type of workout, it is also advisable to consult your doctor if you have any health conditions that could affect your ability to exercise safely, whether in the water or not.

Now that we know the benefits of exercising in water, let's review seven pool exercises that can burn calories and help you achieve your fitness goals.

7 exercises in the pool to burn calories
Here are seven exercises that don't require swimming that can help you burn calories and build muscle. These exercises work multiple joints and muscle groups, helping to get your heart rate up and work many muscles at the same time.

Before starting, it is important to follow the training intensity and frequency recommendations adapted to your physical condition. You can gradually increase the frequency, duration and intensity of your workouts as you progress.

1. Running in the water

For this exercise, stay in a shallow part of the pool and run from side to side. The shallower the water, the heavier your body weight will feel. Leaning forward slightly from the ankles, pump your arms and bring your legs into a high-knee position before extending them back to move forward. You can increase resistance by holding a weighted object at chest level or using a kickboard that you hold in front of you with your arms straight. Pool-specific ankle weights and swim parachutes (a piece of fabric attached to your waist that creates drag behind you as you move through the water) can also increase exercise intensity.

2. Poolside Push-ups

Place your hands on the edge of the pool, slightly wider than shoulder-width apart. Contract your abs, shift your weight to your upper body so that your toes lift off the pool floor, and lift your torso out of the water until your arms are fully extended. Pause, then slowly lower your body back to the starting position and repeat the exercise. If this seems too difficult for your chest, shoulders, or triceps, or if you can't perform many repetitions with good form, use your legs for support by jumping off the bottom of the pool. It can also turn the exercise into a full-body workout.

3. Squat jumps

Stand in a shallow part of the pool with your feet shoulder-width apart and your toes turned slightly outward. Crouch downrolling your hips and heels back with your feet flat, then straighten your hips, knees, and ankles as you propel yourself upward as high in the air as possible. (The water should be shallow enough that squatting does not cause your head to go underwater). Land on your tiptoes, then immediately squat down and repeat the exercise. Depending on your comfort level, you can squat low enough to submerge your head underwater. To make the exercise more difficult, increase your speed. This will create additional resistance and force you to perform more repetitions in the same amount of time.

4. Lateral movement

Stand in a shallow part of the pool and move sideways from one edge of the pool to the other. Focus on keeping your abs tight and toes pointed forward. To increase the intensity of the exercise, keep your hands at your sides or wear a mini pool-approved resistance band around your legs.

5. Scissors while lying down

Start in water deep enough that your feet are off the ground. While holding onto the edge of the pool or a float, raise your legs so that your body is in a horizontal position, keeping your spine neutral from the back of your head to your tailbone. Keeping your knee slightly bent, kick from the hip (like you're kicking a soccer ball), whipping or making a quick motion with your toes. Repeat with the other leg. Speed up the leg movement and increase the force of the kick to increase the resistance (and intensity of the workout) – you should create white splashes on the surface of the water. Focus on maintaining a straight line of the back, from the back of the head to the tailbone, as you kick. This will force your glutes (the largest muscles in your body) to work more. You can also use a resistance band that you wrap around your legs to increase the challenge.

6. Pressure and Pull

Start standing by holding a kickboard against your chest and bend your knees to get into a squat position so that your chest is submerged in the water. Contract your abs, extend your arms and the kickboard forward against the water, then immediately pull your arms and the kickboard toward your chest. You should feel your back muscles working.

7. Jumping Jacks

Stand in the pool with your head above water (at the depth you are comfortable with), feet together and arms at your sides. Spread your legs out to the sides while raising your straight arms above your head, then reverse the movement by bringing your feet together and lowering your arms to your sides. If splashing bothers you, only raise your arms to the height of the water. In this exercise, the easiest way to increase the intensity is to increase your speed.

Exercising in the pool offers many health benefits and can help you burn calories while building muscle mass. Whether you're looking to lose weight, improve your overall fitness, or recover from an injury, water exercise is an option to consider. Remember to consult your doctor if you have any health conditions that could affect your ability to do these exercises safely. So, dive into the pool and enjoy the benefits of aquatic exercise!

TikTok wins again: Tarte's sculpted ribbon hem is that girl

TikTok wins again: Tarte's sculpted ribbon hem is that girl

TikTok wins again: Tarte's sculpted ribbon hem is that girl

After going viral, senior business editor Angela Trakoshis tests the brand's newest contouring product to see if it's worth the hype. I'm the first to admit that I love my tanned, firm, and glowing skin all year round. That said, when a new product hits the beauty market that claims to do all three, I know I have to jump on it right away — and that's exactly what I did. do when you hear about it. Contour de Tarte tape. I wouldn't necessarily say I'm a contouring expert, but I will say I've tried quite a few contouring products (hello, years of testing Best of Beauty) and have a pretty good understanding of what What contours are.

 The kind of formula that works for me. However, I usually use cream or powder formulas when contouring my face - so to me, this product from Tarte seems a bit like uncharted waters. Sculpt Tape Contour is a liquid formula packaged in a tube that dispenses product from a cushioned end, similar to how the Charlotte Tilbury Hollywood Contour Wand works. 

However, what sets this product apart is the skin-friendly ingredients it contains. Each of the five shades contains moisturizing shea butter, brightening licorice root, and moisturizing glycerin. To take a closer look at the list, New Jersey-based cosmetic chemist Ginger King notes that the diamond powder in the formula contains dimethicone, a smoothing ingredient that will provide a filtering effect to the skin.

To learn how to apply this contour product perfectly, I opened TikTok to see how all the girls on the app were applying it. After all, it went viral after launching earlier this year. It seems like people have been doing it the way it's explained on the Tarte website: put dots on the areas you want to contour and blend them with a sponge or brush. 

Everything seems simple, so it's time to get started. I first applied some moisturizer and primer to my skin before opening the product. I twisted the applicator to unlock it and gently squeezed the tube to dispense the formula to the tip of the cushion. I applied Medium Bronze to my skin like this: four dots on my forehead, four dots on my jawline, three dots in each hollow of my cheeks, and a few dots on the bridge of my nose.