I've officially got World Cup fever, and I even bought my dog Mobie a little mini soccer ball to play with outdoors during the warmer weather in the UK. One evening recently, admittedly a little bored, I started playing with the ball and realized it's pretty similar to a Pilates ball.

Without hesitation, I rolled out one of the best yoga mats and got to work programming a quick 10-minute abs workout using just the ball for equipment. My core is still trembling now.

Get ready for a humbling core workout with very little equipment, and remember, if you experience any pain during this routine or you're unsure if you should be doing it, please seek advice first.

Watch: 10-minute abs routine

Before we get started, building a strong core means more than hitting your abs hard. For that reason, these moves target a range of muscles, including your obliques and deeper core muscles; the former support rotational and lateral movement, whereas the deeper muscles stabilize your torso and act as your body's natural corset.

You'll be performing these exercises from the side plank and bear plank position, but you can place a supporting knee down at any point if this puts too much strain on your upper body, as they all really fire up the shoulders.

Throughout, focus on pushing up and away with your shoulder and forearm or hand (whichever is supported on the mat) to help protect your shoulder joints and prevent dumping into the upper body. Think about lifting away from the mat, while actively engaging your core by bracing your stomach and drawing your navel in and up.

Move with control and focus, not speed, focusing on inhaling and exhaling as you move. Aim for 45 seconds of work, 15 seconds of rest and 2 rounds; if you have time, add more rounds.

• Side plank crunch combo: Start in a side plank with your forearm resting on the mat and stacked beneath your shoulder. Hold the ball in your top hand. Brace your stomach, then lift your top leg into the air and touch the ball to your foot. Return to side plank, then extend your leg in front of you and reach with your hand to touch the ball to your foot. Return to center, then repeat.
• Bear plank knee squeeze: Start on your hands and knees with your shoulders over your wrists. Tuck your toes and brace your stomach, then lift your knees to hover an inch or two off the mat. Step your right foot back slightly, then place the ball between your left forearm and knee. Hold it in position, keep your back flat, then squeeze and release the ball for reps. Switch sides.
• Bear plank kickbacks: Come back into your bear plank (as above) with the ball positioned between your left forearm and knee. Hold the position with your core braced, then draw your knee inward toward your nose as you push through your hands. Extend your right leg out behind you to hip level, then return to center and repeat. Remember to switch sides.
• Bear plank roll-ups: Come back to your bear plank (as above) and position the ball between your left forearm and knee. Keep your back flat and core strong as you press the ball into your forearm and roll it up and down with control. Switch sides.
• Standing warrior pulses: Stand with your left foot forward and right foot back, tucking the toes of your back foot. Lean your weight forward into your left leg. Your feet should be hip-width apart; think train tracks rather than a tightrope with your hips forward. Hinge at the hips while keeping your back flat and gaze forward. Position the ball between one hip and your stomach, then slightly lift and lower your torso to press into the ball and release. Switch sides.

What are the benefits?

I found this routine a lot more versatile and fun to explore than peddling out sit-ups and crunches. Sure, planks are nothing new, but adding the ball and some stability work into the mix tested my balance, fired up my abs and obliques and made me work even harder than usual.

The ball gives you something to focus on, as you'll need to control the action of it during every move, whether that means gripping it with one hand, pressing it into your thigh or forearm, or rolling it up and down your body. There's plenty to think about, which means you will also notice your muscles working to keep your form in check. That means plenty of core engagement and pressing through your hands to create space beneath you.

See if you can slow each of the five moves down and aim for the same number of reps per side, move and round. Really press into the ball to activate all those smaller, stabilizer muscles in the body, which will also help you to consciously contract more muscles.

I also felt this one in my shoulders and hip flexors, which can be a problem area for me as I sit behind a desk for multiple hours during the day. Strong hips and shoulders protect your posture and lower back, so I would try to include shoulder and hip work in any stretching or mobility routine you do.

Whether you enjoy running, weightlifting, Pilates, or something else entirely, a strong and stable core is crucial for helping you move safely, lift well and avoid injury, so taking the time to include exercises or routines like this will also provide longevity in the gym.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
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The benefits of chair workouts are that they allow you to train without putting too much pressure on your joints or worrying about your balance, which makes them an accessible option for seniors in particular.

These benefits do come with a downside, however, in that it can be hard to strengthen all areas of the body when training while seated.

It’s not impossible, though, as this 10-move chair workout from fitness trainer Lauren of SeniorShape Fitness shows. It’s a seated session that strengthens the whole body, and all you need is a set of light dumbbells and a chair.

Lauren is using 5lb dumbbells for the workout, but pick a weight that suits you, or you can use a couple of cans instead if you don’t have dumbbells to hand.

Whatever weights you end up using, if they feel too heavy during the session, feel free to pop them down and do the exercises without any weight.

Watch SeniorShape Fitness’ 10-move chair workout

In the video, Lauren guides you through a warm-up and cool-down as well as the workout itself, which takes around 15 minutes.

There are 10 exercises in the workout, and you do each for a minute, then rest for 15 seconds. Lauren demonstrates each upcoming move during the rest period as well, giving technique pointers throughout, so make sure you can see and hear your screen.

The session is designed to be accessible for all and is especially good if you’re trying to avoid too much impact on your joints during workouts, since you remain seated the whole time.

It’s also best done at a controlled pace — this isn’t one to rush through. Instead, focus on keeping moving throughout the working sets and engaging the right muscles with each move to challenge the target areas correctly.

To get the most out of short workouts like this, it's important to do them regularly. If you can do two or three short sessions a week, it will help you build and then maintain your strength and fitness.

Once you've spent a few weeks training with a chair, you might be able to move on to standing workouts. These are still low-impact and will help you to keep improving your strength and stability.

You can use your light dumbbell for this 10-minute workout if you are ready to try standing sessions. It's another accessible workout that helps to improve stability and balance, along with strengthening muscles all over the body.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I’ll never be able to sing like Dua Lipa, but getting her abs has become a lifetime goal. The global star frequently posts about her workouts, and luckily for me, they are pretty easy to find, as Dua has co-founded a Pilates-based training platform named Frame Fitness, designed to make reformer Pilates more accessible.

“The one thing that keeps me grounded and keeps me fit is getting on the mat every single day,’ she told Vogue. "That’s doing Pilates, that’s doing yoga – the good thing about the Frame Reformer is that, even when I’m traveling, I can do the mat stuff.”

Taking a leaf out of Dua’s workout book, I unrolled my mat and gave this 20-minute mat Pilates class a go. Warning: it blasted my core in just six exercises. Read on to find out more.

As a reminder, if you’re a complete beginner, you’re pregnant or postpartum, or you’re recovering from an injury, this might not be the workout for you. It’s always worth checking in with a qualified professional before trying something new.

What is the workout?

The workout is designed by Frame Fitness instructor Melissa Lynn. It’s a full-body workout that only takes 20 minutes to complete. You will need some extra equipment: a Pilates ball, a pair of ankle weights and a pair of wrist weights to add instability and intensity.

Here are some of the best deals on Pilates equipment to grab this Prime Day:

There are six different exercises in total. Do each exercise for 40 seconds, followed by a 20-second break. Doing a full set (including switching sides) should take you 10 minutes. Repeat the circuit for a bodyweight workout in 20 minutes.

Here are the exercises:

• Side plank and pulse on ball: Start in a side plank position, resting on your elbows with your knees stacked, and press your top hand into your Pilates ball. Lift your hips to form a straight line from your head to your knees. As you reach your hips toward the ceiling, press down into the ball, then lower with control. Complete 40 seconds on one side before switching to the other.
• Side plank and pulse on the ball with leg extension: This exercise follows the same sequence as above, but as you press into the ball and raise your hips, extend your top leg out diagonally towards the ceiling, then bend your knee and bring your legs back together. Lower down into your side plank and repeat.
• Ball ab crunch: Place the Pilates ball under your bra strap (or mid-back) and brace your core, curling your head, neck and shoulders up off the ball. Keep your arms in line with your shoulders extended out in front of you. Keep your abs braced throughout, sucking your belly button in towards your spine.
• Oblique crunch hold with leg lift: This exercise works the obliques. To do it, place the Pilates ball against one knee, and raise your head, neck and shoulders to use the opposite elbow to hold the ball in place. Extend the opposite leg away and repeatedly lift and lower your leg. Complete 40 seconds on one side before switching to the other.
• Oblique teaser: Start by resting on one side, and in one movement, lift your torso and legs into a side V-sit. Holding the Pilates ball in your top hand, extend it overhead and as you crunch, bring your top arm up so the ball meets your feet. Lower with control and repeat. Complete 40 seconds on one side before switching to the other.
• Reverse lunges: Place the Pilates ball under your front foot, and step the other back into a split stance. Lower into a lunge, making sure your front knee stays over your ankle. Drive through your front heel to return to your starting position. Complete 40 seconds on one side before switching to the other.

What are the benefits?

This workout is no joke. With the additional instability of the Pilates ball, the deep stabilizer muscles in your core are working hard to stabilize your body as you crunch, lunge, lift and lower your legs.

As with all Pilates exercises, it’s important to move slowly and with complete control — I had to really think about keeping my core engaged throughout, squeezing my belly button into my spine and keeping my abs zipped up and in.

All of these exercises target the muscles in your core, including the deep lower abs, lower back stabilizers, glutes and pelvic floor. These deep muscles act as your body’s internal corset, protecting your spine and drastically improving your overall balance and stability.

Exercises like the reverse lunges and side planks can also help address and correct muscle imbalances, as you’ll be working one side of the body at a time. As a marathon runner who spends most of her day sitting behind a desk, my left side is much weaker than my right, and I could feel this straight away. Pilates places an immense focus on alignment, and workouts like this can help correct imbalances and improve your posture.

Of course, my abs looked the same after this 20-minute workout, but I really felt it in my core. To get Dua Lipa’s abs, you’d have to pair workouts like this with a balanced diet, enough water and a low-impact form of daily cardio like walking, as visible abs are down to your overall body fat percentage, not how many oblique teasers you can do.

Either way, this is a great workout, and one I’ll be repeating (while listening to Levitating, of course).

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
• I tried a 7-day standing core routine. Here are the differences I noticed in my strength and posture

We're all pretty time-poor these days, so saving a trip to the gym to roll out your mat at home is a great solution, but it's not always easy to find ab workouts you can depend on if you want to build a strong core with minimal equipment.

Before you turn to the pretty boring bank of sit-ups, crunches, or Russian twists, I strongly recommend giving my three-move core workout a try instead. You only need a dumbbell (the best adjustable dumbbells will give you more wiggle room) and roughly 15 minutes. It fits nicely onto the end of any leg or upper-body workout as a neat finisher to round off your hard work, plus it torches your abs and deep core.

Watch how to do this dumbbell abs workout step-by-step.

Watch: 3-move dumbbell workout for home

Complete two reps of each combination movement (there are three combos), then increase to four on the next round and so on. For beginners, aim to reach 10 reps per combo, then go back down the ladder again. For experienced exercisers, aim for 20.

Your core muscles help stabilize your trunk and pelvis, which means your body becomes better able to deal with balance, coordination, movement and injury. Always engage your core by drawing your navel up and in toward your spine while bracing down and directing your breath down and out. This encourages belly breathing, which engages the diaphragm, rather than reducing your breath to your chest, which is limiting.

During this workout, you'll focus on engaging and strengthening multiple core muscles, including your abs, obliques and other deeper stabilizing muscles like the transverse abdominis, as you hold, crunch and rotate your way through.

Your abs are commonly referred to as the six-pack muscles, which run along the front of your stomach and give people muscle definition. Typically they're targeted during exercises like sit-ups, but we don't want to limit the body to only targeting these muscles.

That's why we add twisting or lateral movement to focus on the lesser-known obliques — a group of superficial (external) and deeper (internal) muscles along the waist that aid rotation and lateral movement, plus the deeper stabilizing muscles responsible for protecting your spine and pelvis.

Why does this workout work?

If you constantly bang out 100s of sit-ups and crunches, you're really only strengthening a particular group of muscles, which means creating potential imbalances or weaknesses elsewhere.

I like to program workouts to work in all planes of motion, which means I have clients sitting, kneeling, standing, lying, rotating, crawling, holding, moving, not moving and everything in between.

That's how you target as many different muscle groups as possible to build true strength, endurance, posture and stability.

That said, growing muscle comes from stimulus and consistency, so remember to increase the intensity or volume of training as your body adapts. Either repeat this workout several times per week or mix the exercises into any existing routine that you follow.

Lastly, remember that control and range of motion are everything; try not to rush reps, even when it feels super spicy and challenging. Come back to your breath and focus on the quality of your reps over quantity. That might mean you even reduce your working sets or increase rest breaks at first, which is better than losing form and hurting yourself. Listen to your body, and stop if necessary.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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• Stop doing 100s of sit-ups: I'm a personal trainer, and I use 'shoot-throughs' to build strong abs and obliques instead
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When you think about ab workouts, chances are your brain will immediately think of endless sit-ups and crunches, lying prone on your exercise mat. While both exercises do a great job of working the six-pack muscles along the front of your core, they aren’t the best at building functional fitness, as you probably don’t find yourself lying on your back and crunching much in your day-to-day life.

This is why strength and run coach Melissa Kendter wants you to swap the exercise for the bear plank pull-through. “Reminding women this exercise is 100x more effective than crunches,” she writes on Instagram.

“Crunches train your abs in isolation. Bear plank pull-throughs train your core the way we actually use it,” she adds. As a female runner myself, I added this powerhouse ab exercise to my strength training routine for a month — read on to find out what happened next.

As a reminder, if you’re a complete beginner, you’re recovering from an injury, or you’re pregnant or postpartum, it’s always best to seek personalized advice from a qualified professional.

How to do a bear plank pull-through

All you’ll need for this exercise is a weight of some kind. You can check out the best adjustable dumbbells for your home workouts here, or you can use anything heavy, like a book or a milk carton.

In her video demonstration, Kendter is using a kettlebell. Remember, the right weight for you will feel challenging, but not impossible, by the final few reps.

Here’s how to do the bear plank pull-through with good form:

• Place a heavy dumbbell or kettlebell to one side of you, and start on all fours. Make sure your wrists are stacked underneath your shoulders, and your knees are in line with your hips.
• Squeeze your core, thinking about sucking your belly button into your spine, and push through your hands to raise into a bear plank, hovering your knees a few inches from the floor.
• Check your form: your hips should be completely still, and your back should be straight. Imagine you have a drink balanced on the small of your back — it shouldn’t spill.
• Reach under and across your body with the opposite hand to grab the weight and drag it underneath your body while staying lifted in the bear plank. Repeat on the opposite side.
• Keep switching sides until you have completed the same number of reps on each side.

What are the benefits?

You’re getting a lot of bang for your buck with this move. “As a runner (and honestly for women in general), this move is 100x more functional because it builds deep core stability, hip and shoulder strength, anti-rotation control, balance and coordination, better posture when fatigued, and pelvic/core connection without endless crunches,” says Kendter.

If you think about your posture as you run and walk, you aren’t in a crunch. Instead, your core has to work to stabilize your pelvis and resist rotation as you move, helping you stay balanced and run more efficiently.

This is an elite anti-rotation exercise that challenges your core by firing up your obliques and deep transverse abdominis to keep your body stable as you move. You’ll also be challenging your glutes and shoulders, as well as your quads, to keep you stable in the isometric hold.

I added this move to my routine for a month, and was humbled

I was humbled by this exercise. I’ve run six marathons, and I do Pilates a few times a week, so I thought this move would be easy. I was wrong. I had to really focus on keeping my hips steady as I dragged my dumbbell underneath my torso while holding the bear plank. I found I had to do five reps on each side before stopping to drop my knees down to the floor and reset to ensure I was moving with good form.

I spend a lot of time sitting down behind my desk, and have sciatica, so a tight lower back is a common occurrence. I often struggle to keep my hips level in traditional planks, but the bent-knee setup of the bear plank made it easier for me to ensure my back was flat.

Over the course of this challenge, the deep core shake I got throughout this exercise didn’t subside, although I definitely improved my form. Of course, my abs look the same — visible abs are the result of a low body fat percentage, not endless bear planks, but my deep core feels stronger, and I found I could really think about engaging my abs on the run. Give this one a go. You won’t regret it.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
• I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
• I tried a 7-day standing core routine. Here are the differences I noticed in my strength and posture

Recently, I had a random thought: what if I swapped dumbbells for my dog during workouts? So, ever curious to try new things with my training, I gave it a try.

I didn't think Mobie (that's my dog) would appreciate anything high-intensity, but a three-move mobility routine felt like a great place to start, as mobility combines strength and control (with or without load) to improve balance, stability, and range of motion in the body.

Mobie weighs 5kg (roughly 11lbs), so I knew I'd be able to perform some of the best mobility exercises I know using her safely. I like to perform mobility routines at least twice per week, as this helps me not only build but maintain results, so I repeated this several times, keeping the sets and reps consistent each time.

If you're keen to find out what happened, I documented it below and show you how to try it for yourself.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

Watch: 3-move mobility routine

The goal with any mobility routine is to protect the body against injury and the natural decline in strength, balance, and stability that comes with aging. Call it a longevity routine, if you will.

This is also important for maintaining healthy fascia, a web of connective tissue that helps hold everything together, like your bones, muscles, and organs. Tight fascia increases friction, and mobility work helps reduce this using movement.

The routine: You'll need one of the best yoga mats and time to complete 3-4 sets and 8-10 reps.

• Wide-leg lifts: Sit upright with your legs wide apart until you feel a stretch down the inner thighs. Sit tall with your spine long and core braced, shoulders relaxed. Place something (or someone!) inside of your right foot at a challenging height setting. With control, lift your foot up and over to the other side, then back again. Complete reps on one side, then swap to the other leg.
• Cossack squats: Stand with your feet hip-width apart, core engaged, and hold a weight to your chest. Take a big step to the right side with your right leg, toes pointed forward, and bend the knee to lower into a lunge. Keep your back straight and chest lifted, lowering as far as you can. Pause, then drive up through your legs and step to standing. Repeat on the other side.
• Windshield wiper hip extensions: Sit with your legs bent at 90 degrees, similar to a 90-90 stretch position, and hold a weight to your chest. Keep your spine long and core engaged. Sweep your knees over to the opposite side, then lift your hips and butt into the air and squeeze your glutes. Pause, then carefully lower to the ground and sweep your knees in the opposite direction. Continue alternating.

What are the benefits?

Each of these exercises is beneficial for lower-body mobility, core stability and healthy hips.

Wide-leg lifts: This is an effective hip flexor strengthener, as you must lift and lower your leg with control. You don't need to place anything there to begin with, but using a dumbbell, yoga block, or similar as a target is useful to ensure you lift far enough each time and creates a challenge as you progress.

Cossack squats: These are killer for the legs, glutes, hips, core and even the upper body, as you sit your butt low while lifting your chest, balancing and stretching the inner thighs. Your entire lower body will feel this one, and not only does it increase mobility, but also strength and power in the legs, especially when loading the move.

Windshield hip extensions: Building space and strength around your hips is crucial for proper movement mechanics, and the 90-degree position of your legs does this while also activating the gluteal muscles. The added benefit is that you'll lift your hips and squeeze your glutes at the top, adding hip extension and further glute work to the movement.

Give yourself enough time to really work through and control these movements, rather than rushing.

Combined into one routine, you'll build stronger hips, groin, adductors and glutes while challenging your range of motion and ability to control strength-based movements.

Adjust the reps and sets as necessary, and play around as I did, with weights and equipment. You can stick to using your bodyweight, but if the moves feel too easy, adjust, even if that means testing a few out with your pooch.

It's important to keep your core active and spine long throughout, so try to avoid any hunching over, especially in seated positions, where posture is lost very quickly.

I had great fun getting Mobie involved in this one, and she offered the perfect amount of weight (and cuddles) to make these already challenging moves more so. Not only did I focus on controlling the exercises and moving slowly, but I also contended with keeping her safely steady at my chest, meaning I was actually really focusing on these moves.

Besides, any excuse to give my dog an extra cuddle, right?

Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

More from Tom's Guide

• I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
• Stop doing 100s of sit-ups: I'm a personal trainer, and I use 'shoot-throughs' to build strong abs and obliques instead
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I was first introduced to sled pushes while training for my first HYROX. That strip of astroturf running through the middle of the gym looked intimidating enough, but loading a sled up and pushing it back and forth? Even worse.

As part of my training, it had to be done. I did it, survived it, and happily walked away thinking I'd never have to touch a sled again. It wasn’t until I spoke to Hollywood trainer Ramona Braganza, whose clients include Zac Efron, Jessica Alba, Kate Beckinsale and Bradley Cooper, about how she trains her A-list clients that she recommended switching my routine.

Her advice? Add sled pushes back into my routine for 30 days. I wasn't exactly thrilled.

But, like anything, there was a method to her madness as she explained that, at 43, sled pushes offer something many of us need more of: lower-body strength, power and cardiovascular fitness, all without placing excessive stress on the joints.

And she treats her clients, including Zac, the same. As we reach our 40s, constantly pounding the pavement or chasing heavier and heavier squats isn't always the smartest option. "Maintaining lower-body strength is one of the most important things we can do for longevity, mobility, balance and everyday function," says Braganza.

30 days later, I was surprised by what happened.

How to do a sled push

"A sled push will torch calories while targeting the glutes, legs, core and back in a highly functional way. Think of it as the gym version of pushing a heavy piece of furniture across the room," says Braganza.

Here's how:

• Place your forearms on the upper third of the sled poles, with your fingers facing down and your hands wrapped around the poles.
• Lean into the sled, pushing your shoulders through so your head and shoulders are positioned over the middle of it. Put as much of your bodyweight over the sled as possible and, as Braganza advises, "keep your chest lifted and your core engaged."
• Keeping a neutral spine, "drive through the balls of your feet and press into the sled poles to move the sled," explains Braganza.
• Focus on pushing with controlled power rather than trying to sprint from the start. Continue taking small, controlled steps until the sled is entirely beyond the 12.5m mark. "Don't rush the movement," she says. "The goal is to stay strong and controlled throughout."
• Once you've reached the end, step away from the sled and walk around to the other side. Then repeat the same steps, pushing the sled back in the opposite direction.

What did I notice after 30 days?

At first, I hated the attention that came with pushing a sled up and down the middle of the gym floor. Or at least, I thought people were paying attention.

Very quickly, though, I remembered that everyone has their own agenda in the gym and they certainly aren't watching me.

Once I'd got over my self-consciousness and embraced the fact that I could disappear into my own little bubble of intensity for a few minutes, I actually started to enjoy it.

So, after 30 days of sled pushes, here are the five things I've noticed.

1. My legs got stronger without heavy squats

Sled pushes seriously hit my quads, glutes and hamstrings without loading my spine. They require pure leg power, yet place very little stress on the joints.

"They also support knee and hip stability whilst really getting your heart rate up," explains Braganza.

After four rounds of a 30-metre push with just one minute's rest between efforts, my legs were on fire, especially my quads and glutes. My calves took a pretty big hit, too.

The good news? I quickly felt my lower-body strength improving and, by week two, I was comfortably completing six rounds instead of four.

As someone who loves running outside the gym, I found that reassuring. Research published in the Journal of Strength and Conditioning Research found that sled pushing can improve lower-body power and sprint performance in trained athletes, which helps explain why it has become such a staple in athletic training programmes.

2. My conditioning skyrocketed

I expected sled pushes to strengthen my legs. What I didn't expect was how breathless they would leave me.

Within seconds, my heart rate was through the roof, and by the end of each round, I was gasping for air. After just a few weeks, though, I noticed I was recovering faster between efforts and feeling less winded during other workouts.

Sled pushes are a bit of a cheat code because they combine strength and cardio into one brutally effective exercise.

"The intensity of sled pushes elevates heart rate and metabolic rate, working your anaerobic systems and improving VO2 max," explains Braganza. "This not only makes you more efficient at aerobic activities, but also makes sled pushes an effective component of fat loss programmes."

Expect to work your entire body, too. "The movement challenges the glutes, hip flexors, shoulders, chest, quads, hamstrings and abs simultaneously, whilst burning a ton of calories," she adds.

3. My core got stronger without sit-ups or crunches

When most people think about core training, they probably picture planks, sit-ups, or endless crunches. Sled pushes, however, made sure my abs were working overtime without a single sit-up.

Every push demands full-body tension and anti-rotation strength, meaning your core has to work hard to keep your body stable and moving in the right direction. I could feel it not just in my abs, but in my obliques and lower back too.

According to Braganza, this type of training can help improve balance, posture and power.

"Pushing a sled mimics real-life movements such as pushing a heavy object or accelerating from a stationary position," she explains. "By reinforcing these movement patterns, sled pushes help improve coordination, balance and overall functional fitness in everyday life."

4. My calorie burn increased, too

Think HIIT meets strength training. Sled pushes are brutally effective for raising your heart rate while simultaneously challenging your muscles, making them a powerful tool for anyone looking to improve fitness and increase energy expenditure.

I was dripping in sweat within minutes, particularly when Braganza paired sled pushes with resistance exercises. "Perform squats for 60 seconds, then push the sled for 20 meters," she told me. "Rest for 60 seconds and repeat for three rounds."

The beauty of sled training is its versatility. You can pair sled pushes with upper-body exercises such as push-ups or rows, allowing your legs some recovery while keeping your heart rate elevated.

This approach is known as Peripheral Heart Action (PHA) training, where upper and lower-body exercises are performed back-to-back. "PHA training forces the cardiovascular system to work harder by continually pumping blood between the upper and lower body," explains Braganza. The result is a demanding workout that builds strength, improves conditioning and burns plenty of calories in a relatively short time.

5. My knees didn't moan

I do more than enough running outside of the gym, so sled pushes felt like a refreshing change. They delivered all the legwork I needed without the pounding that often comes with logging miles on the road.

The best part? Despite the intensity, my knees and joints never complained.

"The low-impact nature of the sled teaches strength, control and athleticism without risking injury or exacerbating existing joint problems," says Braganza.

"Despite its intensity, it's a low-impact exercise that's gentle on the joints, making it an excellent option for those over 40 who want to build strength, speed and explosive power without overloading their bodies."

What I learned over 30 days

What I learnt after 30 days is that the sled push is one of those love/hate total-body exercises, yet it quickly became one of my favorite ways to build whole-body strength without placing excessive stress on the joints.

Unlike many traditional gym exercises, sled work requires you to support and move your body under load while generating force through the feet, legs, hips and core. Every stride places meaningful stress through the lower body, while your cardiovascular system has to work hard to drive the sled from one end of the track to the other.

It was hard graft, but it was also a game-changer for my running form, fitness and confidence.

"So this weekend, go find that sled hiding somewhere in your gym and give it a push."

The sled push might look simple, but done properly, it's one of the most effective full-body exercises for building strength and conditioning. Don't be shy! Get out of your comfort zone and give it a go.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Shoot-throughs have been around for a while, but I actually don't see them programmed much. It's a shame because this core exercise doesn't just whip up your heart rate for a cardio blast, it also works your core hard and improves balance, coordination and stability.

You don't need any equipment to do this move, but there will be some weight-bearing on your wrists, so if you find this difficult, try elevating your hands on blocks or gripping dumbbells.

One of the best core exercises that really blasts my core muscles is the lateral shoot-through, which is a twisty move that requires you to shift your weight between opposite arms and legs while rotating from side to side, which is a super effective way to strengthen your waist, hips, wrists and shoulders, too.

Here's exactly how it's done, plus some benefits.

As a reminder, this exercise is beginner-friendly, but what works for my body might not be right for you. If you’re a beginner, pregnant or postpartum, or you’re dealing with an injury, it’s always best to seek personalized advice from an expert.

What are lateral shoot-throughs?

Rather than peddling out endless sit-ups, why not try the lateral shoot-through? It's a multi-layered move because you start in a bear plank, which is great for targeting your hips, thighs, arms, shoulders and deeper core muscles; then, you'll transfer your weight to one side and arm while you kick your leg under your body and twist.

Don't worry, it's hard to visualize, so if you're lost, I demonstrate how to do lateral shoot-throughs below.

Although you can speed up the movement to increase cardio, I encourage you to move slowly at first to control the exercise and try to hold for at least a few seconds each side while breathing expansively through your core as you brace.

Yes, your legs are working, but your hips shouldn't take over this exercise. If they do, bend your raised knee. If you're unsure what "bracing" means, I teach you how to engage your core properly with a 5-minute bracing routine.

• Start in a tabletop position with your shoulders over your wrists and hips over your knees
• Zip your navel in and brace your stomach, then lift your knees to hover just above your mat, keeping your toes tucked
• Lift your left hand away from the mat and begin twisting your body to the left, pressing through your right hand and shoulder for balance while raising your left arm into the air overhead
• As you do this, lift your right foot away from the mat and send it under your body over to the left. Extend the leg if you can
• Pause for a moment, then rotate and return to center and, without dropping your knees, repeat on the other side
• Continue for 8-12 reps per side and 3-4 sets, or 50 seconds of work and 10 seconds of rest for 6-8 rounds.

Are shoot-throughs good for your back?

Like all exercises, people respond differently to different stimuli. For some people, gentle rotation of the spine helps relieve back pain, especially from supported positions like a supine twist, where you lie on your back and twist your knees to one side. For others, rotation can aggravate back pain, so really, it's best to seek advice from a physical therapist or your physician if you're unsure.

Here’s what shoot-throughs can do for your body:

Strengthen your core

Many people I've taught as a trainer find this movement easier on the back than Russian twists or standing twists, as the range of motion is pretty gentle. This move also teaches you to control your body in space while coordinating your left and right sides, which is great for balance and stability. What's more, rotational motion hits your obliques, the muscles that run down your waist.

Increase cardio

The beauty of the shoot-through is its versatility; we can slow it right down to focus on core control or speed it up for a cardio blast, meaning it fits into many workout styles.

Improve functional movement

While I don't anticipate you're doing this exact type of movement daily, you will be rotating your torso without even thinking about it, and your internal and external obliques help facilitate this movement, along with side bending, so it's good to keep them strong and active.

Besides, the more you practice twisting, lifting your legs and moving around on the floor in fun, playful ways, the more you move in different planes of motion, using more joints and muscles. This, I believe, is also good for the soul, as it's a little bit of fun!

Give it a try and let us know what you think.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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A strong core is essential for healthy aging. It helps you stand up from a chair, climb stairs, carry groceries, maintain good posture, and keep your balance as you move through daily life.

However, most classic core exercises become less accessible as you get older. Getting down on the floor for planks, crunches, and leg raises isn’t all that comfortable, especially if you have stiff joints or limited mobility.

The good news? You can do chair Pilates instead. Chair Pilates uses slow, controlled movements to strengthen the deep muscles that support your spine and pelvis while providing the stability of a chair.

“Chair Pilates is an excellent way for adults over 60 to build core strength because it provides support and stability while still challenging the muscles that help maintain posture, balance, and functional movement,” says Amanda Capritto, CPT, a personal trainer at Garage Gym Reviews.

The routine below takes about 10 minutes to complete and can be done at home with nothing more than a sturdy chair. Complete one to two sets of each exercise, resting for 30 to 60 seconds between sets and two to three minutes between rounds. For most adults over 60, Capritto recommends performing chair Pilates two to three times per week. Let’s get started.

1. Seated Pelvic Tilts

Research shows that many people spend years sitting with limited movement through the pelvis. Fortunately, pelvic tilts can help restore that mobility while activating your lower abs and deep stabilizing core muscles.

How to do it:

• Sit near the front edge of a sturdy chair with both feet flat on the floor.
• Sit tall with your shoulders relaxed and your core engaged.
• Tuck your pelvis underneath you, allowing your lower back to round slightly.
• Pause for one to two seconds and feel your ab muscles engage.
• Slowly tilt your pelvis forward to create a small natural arch in your lower back.
• Move back and forth between positions in a slow, controlled manner.
• Complete 10 to 12 reps.

2. Seated Marches

Seated marches challenge your core stability while introducing movement through your hips. Because you’re lifting one leg at a time without leaning backwards, your deep core muscles are forced to work to stabilize your torso throughout the exercise.

How to do it:

• Sit tall with both feet flat on the floor.
• Grip the sides of the chair lightly.
• Engage your core and maintain an upright posture.
• Lift your right knee toward your chest as high as comfortably possible.
• Lower your foot back to the floor with control.
• Repeat on the left side without leaning backwards.
• Continue alternating sides in a slow marching pattern.
• Complete 10-12 marches per leg.

3. Seated Knee Extensions

According to studies, strong quads are essential for standing up from a chair, climbing stairs, and walking safely. This exercise strengthens the front of your thighs while requiring your core to stabilize your body during the movement.

How to do it:

• Sit upright in a chair with both feet planted firmly on the floor.
• Flex your core and keep your chest lifted.
• Slowly extend your right leg until it’s straight.
• Flex your foot slightly and pause for one to two seconds.
• Avoid leaning backwards or slouching.
• Lower your leg slowly back to the starting position.
• Repeat on the opposite side.
• Complete 10 reps per leg.

4. Seated Spine Twist

Your rotational mobility tends to decline with age, especially for those who spend long periods sitting. The good news is that the seated spine twist can help improve mobility through the thoracic spine while strengthening your obliques (side abs) and deep stabilizing core muscles that improve posture.

How to do it:

• Sit tall near the front edge of your chair.
• Cross your arms over your chest.
• Engage your ab muscles and sit as upright as possible.
• Slowly rotate your torso to the right.
• Pause for one to two seconds at the end of your range of motion.
• Return to the center position with control.
• Repeat on the left side.
• Complete 8 to 10 rotations per side.

5. Seated Toe Taps

The slight backward lean involved during seated toe taps shifts more work onto your lower abs and deep core stabilizers, helping to improve endurance and control. Many older adults find that exercises like this improve awareness of posture and core engagement during daily activities.

How to do it:

• Sit tall with your feet flat on the floor.
• Lean back slightly while keeping good posture.
• Engage your core and avoid rounding your shoulders.
• Lift your right foot a few inches off the floor.
• Tap your toes back to the ground.
• Lift your foot again and continue the movement slowly.
• Alternate sides while maintaining control.
• Complete 10 to 12 taps per leg.

6. Seated Side Bends

Seated side bends strengthen your obliques while improving mobility throughout your torso. This movement also helps develop awareness of side-to-side control, which helps improve balance and coordination.

How to do it:

• Sit upright with both feet planted on the floor.
• Place your right hand behind your head.
• Keep your chest lifted and your core flexed.
• Slowly bend your torso to the left.
• Pause for one to two seconds at the bottom of the movement.
• Return to the starting position with control.
• Complete all reps before switching sides.
• Perform 8 to 10 reps per side.

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When we talk about building a strong core, we’re referring to a lot more than six-pack abs. Your core is a collection of muscles that make up your midsection, acting as your body’s corset, as well as protecting your spine from injury. Yet when we think of core exercises, we typically picture sit-ups and crunches performed on an exercise mat.

Standing ab exercises are not only more accessible to a lot of people, but they’ll often work your core harder than you would lying down, as your deep stabilizer muscles have to fire to work against gravity and keep you upright. According to one personal trainer, the dumbbell overhead march is the best deep-core exercise for building functional fitness and addressing muscle imbalances in the body. Read on to find out how to do it, and what happened when I swapped my regular core exercises with this one for a week.

As a reminder, if you’re a complete beginner or you’re currently dealing with an injury, it’s always best to seek personalized advice before trying something new. This exercise is safe for pregnant and postpartum women, but please seek advice from your doctor or midwife before working out.

What is the exercise?

All you’ll need for this exercise is a set of dumbbells (check out the best adjustable dumbbells for working out at home here).

As a reminder, the right weight will feel challenging, but not impossible, by the final few reps. If at any time you feel like holding the weights above your head is making you arch your back or hunch, the weight is too heavy. It’s better to use a lighter weight and move with good form than put yourself at risk of injury.

Here’s how to do a dumbbell overhead march with good form:

• Start by standing with your feet slightly wider than hip-width apart, holding a dumbbell in each hand.
• Engage your core, thinking about squeezing your belly button into your spine and zipping your abs up and in, and raise both dumbbells above your head. Keep your arms reaching to the ceiling.
• Keeping your upper body still, bend one knee and bring it up towards your torso. Pause at the top, before lowering it back to your starting position.
• Repeat on the opposite leg, moving slowly and with control.
• Keep switching sides, ensuring you complete the same number of reps on each leg.

It’s important to really think about your abs during this move — keep your torso braced throughout. Don’t let the dumbbells creep down towards your shoulders too. Keep your elbows locked, thinking about pushing the dumbbells up towards the ceiling.

What are the benefits?

Compared to sit-ups and crunches, this exercise helps you build functional fitness in your deep core. By this, we mean the kind of fitness you need to carry a heavy bag of groceries or lift something down from a shelf. All of the core muscles will be firing throughout this move to stabilize your torso as you keep the weights lifted and march your legs.

Standing ab exercises are also fantastic for anyone who finds it tricky to lie down on an exercise mat, whether that be because of mobility issues, injuries, or pregnancy. You’ll probably burn more calories during standing ab exercises like this one, as you’ll also be working your upper and lower body at the same time.

I swapped my dead bugs and crunches for this exercise as my abdominal finisher for a week, and really felt this exercise working my core, but also my shoulders and hip flexors. As a runner and a fitness editor who spends most of her day sitting down behind a desk, if my hip flexors weren’t tight, I’d be superhuman. I had to really think about slowing this move down and pausing at the top of the exercise with one leg lifted to my torso, balancing on one leg. As a runner, single-leg exercises like this are essential for addressing any imbalances in my body, helping avoid injuries, so this is a move I’ll be keeping in my routine for the foreseeable.

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Don't get me wrong, I love walking. I have a little rescue pup who loves nothing more than taking me for a walk, whether it's 6 am or 11 pm, so I spend a lot of time on my feet.

The benefits of walking are well-documented, too: stronger bones, joints, ligaments, and muscles (especially if you enjoy increasing your pace or intensity through power walking, hiking, or rucking); a higher resting metabolism, decreased sedentary time, and a little boost in mobility. It's also a great form of aerobic exercise for building a stronger heart and lungs.

Although walking can contribute to anti-aging by working the muscles you use for balance and stability, a consistent mobility routine coupled with your daily walks is where the real magic lies.

Below, I show you how to do three of the best low-impact mobility exercises for functional strength, stability and balance. You can use a set of weights or stick to using your bodyweight. Regardless, one of the best yoga mats is useful to have.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

Watch: 3 low-impact moves to try anywhere

Improving mobility isn't about stretching; it's about being dynamic and moving the joints through a range of movement alongside strengthening exercises that load the muscles to work through resistance. The result? Strong muscles and joints.

This is also important for your fascia, which is like a web of connective tissue responsible for holding everything in place, like your bones, muscles and organs. Tight fascia increases friction, which is why plenty of stretching, movement, foam rolling and mobility work is important for improving the overall quality of your movements.

It also responds brilliantly to low-impact and gentle movement, so a consistent mobility routine is certainly helpful.

The routine: 3-4 sets, 8-10 reps for the first and third exercises, and a 45-50-second effort for monster walks.

• Stiletto squat x heel raises: Stand with your feet hip-width apart, then rise onto your tiptoes and squeeze your core muscles for balance. Bend your knees and send your hips backward to lower into a squat, keeping your back straight and chest proud. Focus on something unmoving. At the bottom of the squat, lower your heels, then press upward through both feet to stand. Reverse this by lowering into a standard squat first, then transfer the weight to your tiptoes and press upward to stand, resting your heels down.
• Monster walks: Stand with your feet wider than shoulder-width, toes pointed out slightly. Sit back into a squat so that your thighs are almost parallel to the ground. Keep your back straight, chest proud and core engaged. Place your hands lightly behind your head and pull your elbows back, knitting both shoulder blades together. Take a few steps forward and outward, then backward, sitting the weight back toward your heels.
• Warrior III: Stand with your feet hip-width apart. Shift your weight into your left leg and place your hands either in prayer or on your hips. Engage your core. Place a soft bend in your left knee, then hinge forward at the hips and raise your right leg behind you as you lower your chest parallel to the ground. Keep your hips square to the mat and gaze slightly forward to the top of your mat. Keep your hands where they are, or try to extend them in front of you. With control, slowly transition back to standing, then switch sides.

What are the benefits?

Each of these exercises brings something slightly different to the table.

Stiletto squat x heel raises: Your ankles and calves are crucial for climbing, walking and running, especially when moving one leg at a time and transferring balance and weight between the left and right sides of the body.

Stiletto squats are effective for increasing mobility and balance as you squat from your tiptoes, then transfer the weight to your heels and push upward from the squat. You can then reverse this to lower into a squat first, transfer the weight to the balls of your feet, then rise to stand. Notice how your ankles, calves, legs, glutes and core work to keep you balanced and drive movement. You can hold a weight in both hands to add load or hold onto something for extra support.

Monster walks: These are killer on the legs, glutes, core and thoracic spine, as you place your hands lightly behind your head and walk forward and backward from a low squat position, knees bent. You can add a band around your thighs or hold a weight plate behind your head for extra load, or place your hands on your hips for a more beginner-friendly option.

Warrior III: This is a famous yoga pose used to test lower-body strength and balance. Your core will work to stabilize your torso and prevent rotation, while your hip flexors receive a stretch, too. Embrace all the wobbles and don't be afraid to fall out of the posture, as you're still strengthening all the muscles around your feet, ankles, knees and hips. Essentially, you're enhancing your ability to stand on one leg, which is a transferable skill.

Hopefully, you have enough time to really control these movements and make the most of them, rather than rushing. After all, you can't truly rush a balancing exercise.

Adjust the reps and sets as necessary, and play around by adding weights or equipment. I usually add dumbbells and/or a band above my knees, but if this damages the quality of your reps, stick to using your bodyweight.

Focus on finding length through your spine rather than hunching, and keeping your chest proud. Any time your hands are behind your head, knit both shoulder blades together to help open your chest and activate the mid and upper back.

Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As a keen marathoner who’s always looking for ways to improve my PR, I take great interest in what the best runners in the world use when tackling the event, and one product has taken all the attention in recent years as world records have tumbled.

The best carbon plate running shoes are used by all elite runners and most keen amateurs these days, with their lightweight, springy designs helping to improve running efficiency.

These so-called super-shoes have been controversial because their impact on the sport has been so dramatic, but they’re not the only recent innovation that has helped elites and amateurs smash world records and PRs.

Swedish sports nutrition brand Maurten’s energy gels and drinks have been used by every World Marathon Major winner since 2017, and to set every new marathon world record since 2018.

Sebastian Sawe used them when he ran the first sub-two hour marathon at the London Marathon in April, consuming an astonishing 115g of carbs per hour during his run.

There are a lot of energy products available so Maurten’s dominance among elites is remarkable. In contrast, carbon racers from a wide variety of brands have been used to win races and set records.

To find out more about how and why pros use its hydrogel drinks and gels, I spoke to Joshua Rowe, head of sports tech at Maurten.

How do Maurten’s hydrogel products work?

The difference between Maurten’s gels and drinks and other brands’ products is the hydrogel technology used by Maurten, which changes how the carbs enter your body, putting less stress on the stomach.

“Hydrogel technology is not new technology in the sense that it came from the medical industry,” says Rowe. “It’s classed as a drug delivery system.

“The stomach is really acidic. It's designed to kill bacteria. The problem with that is if you end up ingesting a really acidic drink, which tends to be the case in the nutrition industry, it enters an acidic environment and it creates a bit of a boiling pot. That’s where athletes get GI issues. They feel sick, they bloat."

By forming a hydrogel Maurten's gels and drinks bypass the stomach entirely and enter the small intestine at a faster rate. At that point the hydrogel degrades and the carbohydrates are released to be absorbed.

“The Kenyans put it the best way," says Rowe. "They say it's the ‘disappearing drink’.”

How many carbohydrates are elite runners using in races?

“I would say nowadays they’re all having an aggressive intake, getting close to 90g per hour,” says Rowe. “If we look at like Sabastian [Sawe], there's some that are getting close to 115g to 120g.”

Are there downsides to consuming so many carbs in races?

Compared to cyclists in particular, runners tend to take on a lot less fuel during long activities, and one of the reasons for that is simply that it’s harder to consume carbs during runs than bike rides.

“The biggest difference runners have compared to cyclists is that because there's more muscle movement and more muscle recruitment when you're running, more blood flow is diverted away from your stomach,” said Rowe. “That's why a lot of runners have stomach issues.

As Rowe explains it, the blood flow is going into the muscles, plus blood needs to go to the skin to help expel heat. That means any internal organs that don't really need the blood almost go into a hibernation state, and that's what happens with the stomach.

So when you consume a large amount of carbs, your stomach can struggle to process them because it's in this slowed-down state. The hydrogel helps with this, as it delivers the carbohydrates effectively even when there's not much blood flow going to the stomach.

Should amateurs try to copy this high-carb strategy?

High-carb running is all the rage right now, but amateurs might not get as much from the strategy and simply copying the likes of Sawe it isn’t necessarily the smart approach.

“Just because the elites have this much it doesn’t mean that if you go to have that much you're going to get the same performance benefits,” says Rowe.

“A really high powered car, when it's pushed at max, will drain all of its fuel really quickly. Say a Formula 1 car is fully optimised to be able to burn fuel very quickly and very fast.”

That’s the elites, and we mere mortals are usually not quite as well optimized, which means even if we consume 100g of carbs we might not be able to process and use that amount.

How do you train your gut to handle high amounts of carbohydrates during runs?

If you are keen to optimize your fuelling and increase your carb intake, you need to train your guy to handle it.

“If you practise consuming carbohydrates frequently during the build up to the marathon you will optimize your uptake and you'll get more comfortable ingesting like the intake you need to have,” Rowe said.

“Where a lot of people go wrong is they just do a couple of long, easy runs and test a couple of gels, but the problem is with that is that intensity is a really important factor, and so is frequency."

Lots of runner practice their fueling strategy on easy runs, which is useful, but those runs are not as intense as race day when it can feel harder to take a lot of gels or energy drinks because you're pushing so hard.

To counter this Rowe makes his athletes practice feuling at race intensity, and also at the same frequency as they will be consuming carbs on race day.

“If you plan to have a gel every 5km or 7km, in training that might mean you might take it every 30 or 35 minutes," Rowe said. "But then on race day, it might be every 20 or 25 minutes. So it feels like quite a lot. People need to practise the frequency as well.”

You should treat your gut training like your regular training, building up over time to ensure you can handle the carbs you plan to consume on race day.

Carbon shoes vs carbs; which is more important?

Carbon plate running shoes have been seen as the driving force behind elites and amateurs getting faster in recent years, especially with regards to the marathon, but could high-carb strategies be just as important?

Shoes will always steal the focus with the general public; indeed when Sawe ran his record at the London Marathon it was in the brand-new Adidas Adizero Adios Pro Evo 3, the first carbon super-shoe to weight under 3.5oz.

However, Rowe suggests elite athletes rate the importance of advances in nutritional just as highly, and that importance is borne out by the science.

“If you're doing a lot of good training and using nutritional products in your training, it's the same effect as the carbon shoes," Rowe said. "It helps with recovery. It helps you run quicker. It makes you feel better.

“Then we get to race day and there is some research being published that if you compare a 60g carbohydrate intake to 100g or 120g, it equates to a 3% improvement in running economy.

“We talk about shoes having a 3-4% increase in running economy. It's the same as having a good carbohydrate intake."

If you're fuelling well during long events, it can also help you avoid the dreaded 'wall', which used to be the most common factor in derailing runners late in marathons.

“What hitting the wall really means is when your body transitions from using carbohydrates as a fuel source to utilising fats as a fuel source," said Rowe. "That's because your body needs to work harder to break down fats than carbohydrates.

“Now athletes are able to ingest so many carbohydrates, it’s almost that the wall's not really a thing anymore. So it’s a combination. The shoes can help, but your body needs to be able to be fully primed and utilizing carbohydrates to allow you to do that.”

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Pilates is one of those forms of exercise that divides crowds: as we Brits say, "It's like marmite, you either love it or hate it," and the same goes for reformer and mat Pilates.

But I think you just need a great routine to help you get started, and some patience, as I've learned over the years. If you can persevere, there are some serious health benefits of Pilates, including building strength, balance, posture, control and stability. My core has gone from pretty strong to pretty darn solid, too (but alas, I do not own a six-pack).

"Over the years, I've taught thousands of reformer Pilates classes, developed instructor training programs and worked alongside engineers to design reformers that support people at every stage of their fitness journey," says Yvette McGaffin, director of iFIT Pilates and founder of Reform RX.

"Here's the five-move reformer Pilates sequence I recommend to almost everyone."

As always, seek advice from a physical therapist, Pilates instructor, or relevant medical professional if you're unsure about an injury, health condition, or similar.

What are the Pilates exercises?

"One thing I've learned is that the most effective workouts aren't necessarily the most complicated," explains McGaffin. "They're the ones that combine strength, mobility, stability and body awareness in a way that feels purposeful and sustainable.

One of the reasons reformer Pilates has become so popular is that it delivers all of those benefits simultaneously. The reformer provides both support and resistance, allowing people to build strength while improving how they move."

McGaffin tells us that if she were introducing someone to reformer training or creating a short session that delivers maximum return, these are the five exercises she'd choose every time.

Ice breaker

"The Ice Breaker is one of my favorite reformer exercises because it teaches people how to connect their core, shoulders and hips while improving spinal mobility. It's the perfect way to prepare the body for movement," she says.

"Think about keeping the torso still and moving from the knees and hips. The goal is control, not range."

• Kneel facing the footbar with your hands shoulder-width apart.
• Glide the carriage away while maintaining a long spine and stable upper body.
• At full extension, gently drive the hips forward and squeeze the glutes, then draw the carriage back underneath you with control.

Platform lunge

"This movement develops strength through the glutes and legs while challenging balance and stability. It's one of the most functional movements on the reformer because it closely mirrors how we move in everyday life.

One of the features I love about the NordicTrack Ultra 1 is the split footbar design...One side of the footbar can be used as a support handle, helping newer users build confidence and stability while learning the movement before progressing independently."

• Stand with one foot on the platform and the other on the carriage.
• Lower into a controlled lunge while keeping most of your weight in the front leg, then press through the heel to return to standing.
• Remember to switch sides.

Wheelbarrow

"Wheelbarrow challenges the entire front body. It strengthens the chest, shoulders and deep core muscles while teaching the body to stabilize under load," says McGaffin.

"Keep a slight lift through the hips and imagine drawing your belly button toward your spine throughout the movement."

• Begin in a supported plank position with your hands on the platform.
• Keeping the body in one long line, glide the carriage away, then pull it back underneath you without changing the shape of the body.

Pendulum sweep

"The glute muscles are some of the most important muscles in the body for strength, stability and healthy movement patterns. The Pendulum Sweep is one of my favorite ways to target them because it isolates the hip while challenging control and alignment.

Focus on keeping the movement smooth and controlled rather than lifting the leg higher. The goal is to feel the work coming from the glute rather than the lower back."

• Lie on your side with the lower shoulder supported and the top foot placed into the strap.
• Keeping your leg long and slightly in front of the body, lift and lower the leg in a controlled arc while maintaining a stable pelvis and strong core connection.

Feet in straps

"I often finish sessions with Feet in Straps because it combines mobility, flexibility and control. After the body has worked hard, it provides an opportunity to mobilize the hips, lengthen the legs and down-regulate the nervous system.

Move slowly and focus on quality rather than range. The combination of controlled movement and breathing is where many of the benefits come from."

• Place both feet into the straps and perform controlled push-downs and circle variations while maintaining a neutral pelvis and steady breathing.

Why these 5 exercises work so well together

"This sequence reflects how I think great Pilates programming should work, explains McGaffin.

"We start by connecting to the core and spine, build strength through the legs and upper body, challenge stability and control, then finish by restoring mobility and creating a sense of ease in the body.

Most forms of exercise improve one thing well: strength, endurance, or cardiovascular fitness. What I love about reformer Pilates is that it brings all those elements together while helping you move better."

McGaffin tells us that the final move is one of her top ways to finish a session, as it allows people to slow down, gently mobilize the hips, improve flexibility and move toward recovery.

"When we designed the Ultra 1 Reformer (featured), I spent a lot of time thinking about how I wanted people to feel when they trained. Not just stronger, but more capable. More confident in their bodies. More connected to the way they move," she adds.

A reformer routine worth its salt won't ask you to choose between strength, mobility, stability, or flexibility. "Done well, it develops all of them together. These are the five exercises I'd choose to deliver exactly that."

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The one major downside of a screenless fitness tracker is that you don’t get live feedback during your workout. Oura has set out to change this, with its new Live Workout Tracking feature. Until now, the Oura ring has purely been a retrospective tracker, allowing you to see your stats once you’ve finished a run or bike ride, but now, the ring allows you to see real-life stats on your outdoor activities.

To find out more, I used my Oura Ring 5 and Garmin Forerunner 170 on an outdoor run around sunny Hyde Park in London. Read on to find out more about Oura’s latest feature.

You’ll need your phone with you

The Oura Ring doesn’t have built-in GPS, so it uses your phone’s location for the Live Workout Tracking. This means you’ll need to carry your phone with you on the run, but if you didn’t, you wouldn’t be able to see the live information from your Oura ring anyway!

When using Live Workout Tracking, the Oura app uses your phone’s internal GPS to track your route, altitude, and velocity. If you’re wearing another device that’ll track your heart rate, such as one of the best Garmin watches, or the Apple AirPods Pro 3, you can also see live heart rate stats. These will sit on a widget on your lock screen, so you can look at your phone at any point to see your live data.

You won’t get your live heart rate without a connected device

Your Oura ring is recording your heart rate all of the time and, during a workout, the optical sensors of the ring turn on permanently, streaming your heart rate second-by-second, instead of every few minutes. That said, you won’t see your heart rate in the Live Workout Tracking unless you have a third-party heart rate monitor connected.

If you don’t, you can still look at your heart rate once you’ve finished your workout. However, if you’re using your heart rate during the session, perhaps for a run where you’re trying to stay in Zone 2, you’ll need to connect another device. The list includes Garmin, Polar, AirPods Pro 3, and the Powerbeats Pro 2.

It’s definitely a useful upgrade

So, how did it perform on the run? For this test, I used my Oura Ring 5 connected to my iPhone 17, and my Garmin Forerunner 170, which has its own multi-band GPS and wasn’t connected to my phone. I found the Oura Ring 5 to be pretty much spot-on when comparing it to the stats on my Garmin over the easy 5K recovery run around Hyde Park.

When I synced both runs to my phone afterwards, there was a slight difference in pace; this is purely down to the auto-pause feature on my Garmin watch. The Oura Ring didn’t autopause at stop lights (and trust me, there are a lot of them in central London), so it recorded my average pace as 9:02 minutes/mile, whereas my Garmin recorded the run as an average pace of 8:32 minutes/mile.

When I look at the heart rate zones, the Oura Ring recorded my average heart rate for the run was 145 beats per minute, whereas the Garmin Forerunner 170 recorded 151 beats per minute, so both put this run in zone 4, telling me that I was pushing too hard for a recovery run, or was struggling running on such a warm day.

I’m currently training for my seventh marathon, so I’d personally only use this feature for really easy runs, where I was running to feel and didn’t need to follow a structured plan. That said, if you don’t own a running watch or you prefer to run without distractions, this little tweak really makes a huge difference and is a welcome addition to the Oura line-up. Live Tracking is available on Oura Ring Gen 3, Oura Ring 4, and Oura Ring 5.

More from Tom's Guide

• I wore an Oura Ring for an entire year — what I like and don't like
• I ditched my Apple Watch for an Oura Ring for a month
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If you’re looking to build balance, power, and definition from home, grabbing a set of the best adjustable dumbbells is a great place to start. Compared to heavy barbells or guided gym machines, dumbbells are amazing at building functional strength and addressing imbalances in the body.

Dumbbells force unilateral training, meaning each side of your body is working independently. This forces you to address weaknesses or imbalances in the body, and can help improve your overall balance and stability, as well as helping reduce your risk of injuries.

Yet if you’re a beginner or you’re returning to workouts following an extended break, it can be tricky to know where to start. Luckily you’ve landed in the right place. Read on to find a quick 30-minute workout that you can do using just six exercises and a set of weights. As a reminder, if you’re pregnant or postpartum, or recovering from a specific injury, it’s always best to seek personalized advice before trying something new.

What is the workout?

The workout is designed by certified personal trainer Camilla Cresswell, who specializes in training women aged 40 plus. You’ll need a set of weights for all of the exercises — remember that the right weight for you will feel challenging, but not impossible, by the final few reps. If at any time you feel like the weight is compromising your form, it’s too heavy.

You’ll do the following six exercises three times. Take a short break between sets if you need to. Do 12-15 reps of each exercise, and when this feels easy, increase the weight you’re lifting. The workout should take around 30 minutes in total, but remember it’s important to do fewer reps with good form, so don’t rush.

Here’s the exercises:

• Dumbbell squats: For this exercise, hold a dumbbell in each hand and lift your hands to shoulder height. Keeping your feet hip-width apart, engage your core, thinking about sucking your belly button into your spine, and lower into a squat, sending your glutes back as if you were sitting in a chair. Pause at the bottom of the movement, before pushing through your feet to stand back up to your starting position.
• Deadlift to row: Starting with your feet hip-width apart and the dumbbells on the floor in front of you, hinge at your hips to bend down, keeping a slight bend in your knee. Grab both dumbbells and lift them as you stand up — you should feel this down the back of your legs. Keep the dumbbells close to your legs. Once you’re standing, take your elbows out to the side, and row both dumbbells up to chest height, before reversing the movement and taking the dumbbells back down to the floor to complete your next deadlift.
• Squat to press: For this exercise, you’ll complete the same dumbbell squat as you did in the first exercise, but this time, as you rise back to your starting position, you’ll extend your arms to lift both dumbbells over your head. Squeeze your shoulder blades together at the top of the movement, before bringing the dumbbells back to your shoulders slowly, and with complete control.
• Single-leg around the world: Stand with your feet hip-width apart, then lift one leg off the ground, keeping a 90-degree bend in your knee if you can. Balance here, engaging your core, then take both arms out in front of you, before bringing them back to your starting position. Then circle both dumbbells out to the side of your body and overhead, before reversing this movement. Do all of your reps on one leg, then complete the same number on the other leg.
• Single-leg bicep curls: Adopt the same stance as the previous exercise, balancing on one leg, squeezing your core and keeping your pelvis level. This time, curl both dumbbells up towards your torso, thinking about squeezing your biceps at the top of the movement. Again, complete all your reps on one leg before switching to the other.
• Tricep kickback: For this exercise, start with your feet hip-width apart, engage your core, and hinge at your hips. From here, take both dumbbells back behind you, squeezing your triceps as your arms extend, before bending your elbows and bringing them both back to your torso to your starting position.

What are the benefits?

This workout targets all of the major muscle groups in your body while working on each side of the body individually. It’s extremely common to have one weaker side, and addressing these imbalances is the best way to avoid injuries and improve your overall stability.

You’ll also be working your core hard during this sequence, without having to lie down on your mat and do a single sit-up. Working with dumbbells requires your body to recruit dozens of tiny stabilizer muscles, and your core muscles to fire up to keep your torso balanced.

Finally, dumbbell workouts like this one can help you tone up and get in shape. If you’re looking to lose weight, you’ll want to pair workouts like this one with a healthy, balanced diet, and cardio workouts, as well as focusing on being in a calorie deficit, burning more calories than you consume. One of the best ways to keep track of your calorie expenditure is to strap one of best fitness trackers to your wrist.

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When you know players like Virgil Van Dijk swear by recovery tech, you tend to take note, so when I heard he uses the Hyperice x Nike Hyperboot as part of his warm-up and recovery routine before and after games, I wanted to test these sought-after recovery boots for myself.

Of course, it's a Hyperice and Nike collab, so the boots look darn good. But are they really as great as I've been told? I wanted to find out.

Recently, I've been exploring the best massage guns and alternative recovery tools in a bid to ramp up my recovery routine after weightlifting, Pilates, and yoga. I just couldn't say no to this opportunity, and I've already clocked a few things I like and dislike along the way.

Here are three reasons I'm hooked, and two areas I think could use improvement.

What are the Hyperice x Nike Hyperboots?

Like the famous Hyperice Normatec sleeves, the recovery Hyperboots combine heat and compression to boost recovery and reduce soreness; Liverpool FC and Netherlands player Virgil Van Dijk is a huge fan and ambassador.

Using a boot design, the recovery tech can effectively target the ankles, feet and Achilles tendons, helping to improve range of motion, warm the joints and muscles before exercise and aid soreness and recovery post-game or training session.

The Nike x Hyperice Hyperboot is available globally and retails for $799/ £699, including a USB charging cable.

I did a little digging into research on heat application for recovery, as the surge in recovery trends like saunas, contrast therapy, infrared sauna blankets and heat pads continues to gain traction for exercise recovery and boosting athletic performance.

Multiple studies, like this one on local heat therapy, show that heat application can improve blood flow to the area, increasing vasodilation and reducing the onset of Delayed Onset Muscle Soreness, or DOMS, and stiffness.

There's also research showing the benefits of compression, which can mitigate both muscle strength and power decline following exercise-induced muscle fatigue. This can be the case for trained and untrained people; in this piece of research, trained individuals benefited most, making it a promising tool for recovery, particularly when paired with heat therapy.

And what's more, these tools are becoming more accessible for at-home use, although it'll cost you. Here's what I think so far after testing the Nike x Hyperice Hyperboots.

Like 1: They're powerful

These Hyperboots don't mess around. There are three settings to choose from on the sides of the boots, allowing you to tailor the heat and compression to your personal preferences. All you have to do is hit play once you've chosen your settings.

On full whack, I had to reduce the heat because it was so strong, which isn't a bad thing, as I find some heat therapy devices can be tepid, but be warned that they come in hot. I recommend starting on just one bar, then moving up from there.

The compression was also great, covering my feet, ankles and lower leg up to roughly half of my shins and calves. I'm impressed by the coverage and the bang for your buck.

Like 2: They look good and they're easy to use

I had no doubts that any Nike and Hyperice collab would produce a good-looking product, and the Hyperice x Nike Hyperboots don't disappoint. They look a bit like moon boots, but they're super easy to put on and secure, and I personally love the design: chic, understated and a little bit soccer-boot-esque.

I also loved that I could walk about if I needed to, unlike compression leg sleeves, where you're rooted to one spot for the duration of the compression therapy. They're also quite flexible and attach with a wraparound Velcro strap, so you can get in and out easily enough with very little fuss.

Like 3: I can feel them working in real time

Not only is it a relaxing form of recovery, but my ankles feel less stiff after running and the heat is definitely improving the overall range of motion. Plus, it's super relaxing and my ankles and feet feel better prepped for yoga sessions and weightlifting.

I like the versatility of the boots as well, as I can slip them on before or after training, or even as a relaxing bedtime routine at night while I'm winding down (and not scrolling on my phone, promise).

On cooler days, I can see the attraction of getting heat delivered directly to your joints and muscles, helping speed up the warm-up and recovery processes. After all, we never want to approach exercise without warming the joints and muscles first.

Whether or not I will notice any long-term improvements is yet to be seen, and I'll update you once I've been testing for longer. But for short-term effectiveness, I'm loving the Hyperboots so far and the benefits are immediate.

Dislike 1: Heat strength

It's not exactly a dislike, but I found the highest heat setting to be incredibly intense and I didn't have much warning that the Hyperboot heat could be so powerful. I'd rather be looking at too much heat so I can reduce it than not enough, but I just encourage anyone trying them for the first time to be mindful of the setting options, as, combined with the compression, that heat is pressing directly into your lower limbs.

Dislike 2: Sizing

I'm a UK size 3 foot and found the boots hard to secure close to my feet. That said, the compression was still strong enough for me on the highest setting, so it didn't matter too much.

I suggest taking note of the sizing options, which range from S (UK size 5) to XXL (UK size 15). I could have done with a little extra compression around the mid and forefoot, as I'm a fan of intense sports massages and love nothing more than feeling the pressure release along my arches, but this is a minor gripe for an otherwise pretty powerful recovery product, making it well worth the price tag, in my opinion.

Verdict

All in all, I'm so impressed by the Hyperboots and I can see why even the most elite soccer players are using them. Powerful compression, even more powerful heat therapy, and you've got yourself a wonder boot that is quick, easy and effective, whether you're on the go, competing at a high level, or just sitting at home (like me) needing some TLC.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The Asics Novablast has quickly cemented itself as one of the most popular running shoes on the market, beating out long-running favorites like the Nike Pegasus and Hoka Clifton to be the most tagged shoe on Strava in 2025.

Given the Asics Novablast 5 is so popular, Asics might have hesitated to make big changes to the Novablast 6 for fear of offending existing fans of the shoe, but instead the brand pushed ahead and made some telling improvements.

The result is that the Asics Novablast 6 is one of the best running shoes I’ve tested this year, and it's an easy one to recommend to all kinds of runners thanks to its comfortable, versatile design.

Asics Novablast 6 review: price and availability

The Asics Novablast 6 was unveiled in May 2026 and goes on sale globally on 1 July, costing $155 in the U.S. and £140 in the U.K., a $5 price rise on the Novablast 5.

It enters a very crowded area of the market where it competes with classic daily trainers like the Nike Pegasus 42 and Hoka Clifton 10, as well as popular new shoes like the Adidas Adizero Evo SL and Saucony Endorphin Azura.

Asics Novablast 6 review: design and fit

The Novablast 6 will launch in 11 colors, including the Rose Dust design I tested. It fits me well in my normal running shoe size, the same size I’ve used for all past Novablast models.

It’s a high stack shoe, standing 41.5mm tall at the heel and 33.5mm at the forefoot for an 8mm drop, but it weighs just 9.2oz in my US men’s size 10, which is impressively light for such a cushioned shoe.

Upper

The Novablast 6 has a comfortable woven upper with a lot of padding around the collar and a stiff internal heel counter to add stability at the back of the shoe.

I had no problems with the fit or feel of the upper during my runs. It held my foot securely and comfortably throughout testing, including long runs and workouts.

Midsole

The biggest update to the Novablast 6 is found in the midsole, which now features a ‘puck’ of Asics’ FF Turbo Squared foam under the forefoot, with the rest of the midsole being made from the FF Blast Max.

FF Turbo Squared is the energetic foam used on the Asics Megablast, and its addition makes the Novablast 6 lighter and livelier than its predecessor, and better at faster paces in particular.

Outsole

Unreliable grip in wet conditions has been a minor but persistent weakness with past Novablast models, so it’s good to see that Asics has addressed it with the Novablast 6, which uses ASICSGRIP rubber in the forefoot to improve the traction of the shoe, alongside durable AHAR LO rubber at the heel.

I had no trouble with grip during my testing of the Novablast 6, and both types of rubber are holding up well, with no signs of wear after 40 miles of running.

Asics Novablast 6 review: running performance

As a big fan of the Asics Megablast, I was excited to see that the foam from its midsole had been added to the Novablast 6, which is a much cheaper and more accessible shoe.

While there’s only a small chunk of FF Turbo Squared in the Novablast 6, it makes a big change to the ride of the shoe, which is more energetic than the Novablast 5 and performs better during fast runs in particular.

I liked the Novablast 5 a lot, but it was a shoe that I only really used for easy and steady runs, whereas the Novablast 6 retains the same comfort at the heel while increasing the energy return in the forefoot to make it a shoe that’s great for tempo and threshold runs alongside easy efforts.

During my testing, I used the Novablast 6 for a wide variety of runs and enjoyed it for almost everything — it’s not ideal for all-out intervals or races, but can handle all your other training runs.

I even did a short run wearing the Novablast 5 on one foot and the Novablast 6 on the other to check the difference, and there’s notably more punch from the forefoot on the new shoe.

It’s still not as impressive an all-rounder as the Megablast, but it’s $70 cheaper and a more stable and comfortable shoe. I’d recommend the Novablast as a great option for new and experienced runners alike, whereas the Megablast is harder to suggest buying, given the high price.

Should you buy the Asics Novablast 6?

The Asics Novablast 6 is definitely a shoe worth considering, whether you need a daily trainer to use for all your runs or a cushioned sneaker to pair with faster shoes in your running shoe rotation.

I like it more than long-running rivals like the Nike Pegasus 42 and Brooks Ghost 18, which are less cushioned, heavier, and have duller foams in the midsole.

If you don’t mind the extra cost, then the Asics Megablast is even lighter and more versatile, and if you prefer lower-stack running shoes, the Adidas Adizero Evo SL is a great daily trainer around the same price as the Novablast 6, though less stable.

Other strong alternatives include the Hoka Mach 7 and Kiprun Kipstorm Tempo, which are great daily trainers that lean more towards speed than the Novablast 6, and so are a little less comfortable.

The Novablast 6 excels on many fronts and is up there with my favorite new shoes of the year so far. It’s comfortable, versatile, and even looks pretty good with jeans, depending on how you feel about the angular midsole design.

I flew all the way from Seattle, Washington, to Stockholm, Sweden, to watch bike helmets get smashed into heavy metal anvils over and over again, all for science.

I was invited on behalf of MIPS, which stands for Multi-Directional Impact Protection System. MIPS isn’t a helmet manufacturer, but there’s a good chance your bike, ski, snowboard, motorcycle, or equine helmet contains MIPS technology.

MIPS-equipped helmets — which all carry a small yellow circular logo near the rear — are widely regarded as the safest and the best helmets in the biz. As an avid outdoor enthusiast and gear tester, nearly all of the helmets I own carry the yellow dot. But why exactly makes MIPS helmets so superior to the competition? I had to find out. So, I packed my bags and split for Scandinavia.

There, I got a behind-the-scenes tour of the MIPS helmet test lab, where I saw helmet testing first hand (it’s more violent than I expected!). I also got to ask tons of questions and document the whole process.

With no shortage of cranium-defending insights to share with you, below are the three biggest things I learned from my time with MIPS.

1. MIPS helmet tech mimics how your skull protects your brain

MIPS helmets reduce the risk of brain injury by minimizing rotational force when you hit your noggin. Researchers have known that rotational force is bad for the brain since the 1940s, but it wasn’t until MIPS debuted over a decade ago that the helmet industry seriously attempted to reduce it.

Similar to how your skull protects your brain, upon impact, MIPS creates relative motion between the inside of the helmet and your head by 10 to 15mm on average. The result is a notable reduction in the severity of brain-related injuries compared to non-MIPS helmets. More simply put, MIPS lets your helmet slide slightly when you fall, and that absorbs quite a lot of energy.

It’s worth noting that MIPS is an “ingredient” brand with 12 versions of the system for all sorts of different helmet styles and types. MIPS also works with over 150 different helmet brands, licensing their technology and performing testing to ensure the addition of MIPS measurably improves the performance of each and every helmet by a repeatable margin.

2. They smash a whole lot of helmets into anvils at the MIPS test lab

A lot of helmets get smashed in the MIPS test lab on a daily basis. As noted above, every single helmet that carries the MIPS yellow dot is extensively tested in the lab against an identical model without MIPS. Not only that, MIPS tests every size variation as well.

To test a helmet, it gets attached to a size and weight-accurate dummy head with nine accelerometers inside. That head then gets lifted in the air on a rig to a predetermined height before it’s dropped onto an angled 45-degree metal anvil, simulating a fall.

Each helmet receives four impact tests, including the front and rear, as well as a lateral and pitched impact. Between the accelerometers and several super-high-speed video cameras recording the commotion, the MIPS team learns a lot about how a helmet performs from these tests.

According to Marcus Seyffarth, the head of MIPS testing, the lab assesses roughly 1,000 helmets a month for performance. In my time there, I saw no fewer than three helmets get smashed. They even have a giant numeric tally board to keep track of the total helmets tested since MIPS founding.

3. Helmet testing also involves advanced digital models and even cadavers

Lab testing isn’t the only way MIPS assesses helmet performance. The MIPS Virtual Test Lab seeks to bring computerized helmet testing up to speed with the car industry, which has largely moved on from traditional crash tests.

Using the Finite Element Method, the virtual lab breaks down the different parts of a helmet into a matrix of components based on their material-specific properties. They then test and record how each component performs under stress. Those results get added to a database, which is referenced during virtual testing. This lets researchers simulate how a MIPS-equipped helmet will perform, without ever smashing a thing, with impressive accuracy.

Other forms of helmet testing involve reviewing real-world crashes where a MIPS helmet was involved. This includes analyzing camera footage of the crash from different angles, if available, as well as medical images of any resulting injuries, and of course, the helmet itself. Once all the data is collected, MIPS generates a computer model to mirror the accident.

Finally, a portion of the helmet testing performed by MIPS involves dropping actual cadavers. Researchers insert small markers into various areas of the brain tissue to monitor the severity of an impact. It’s worth noting that this testing doesn’t occur at the MIPS facility, but rather at the Technical University of Stockholm in conjunction with MIPS.

Ultimately, I’d never given much thought to all the testing and technology involved in designing a solid-performing helmet. However, now that I’ve seen it first-hand, I'll never look at the humble brain bucket the same again.

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London Marathon Events (LME) announced on Friday, June 19, that the TCS London Marathon 2027 will expand into a two-day event. Taking place on Saturday, April 24 and Sunday, April 25, 2027, this one-off format will allow 100,000 runners to cross the iconic finish line on The Mall over the course of the weekend.

London Marathon Events has said this is a “one-off format change.” Runners on both days will take on the same 26.2-mile route from Greenwich to Westminster. The double event allows more runners than ever to take part, helping meet the demand for places after 1.33 million people entered the ballot for the 2027 race.

The results of the ballot will be announced in July, with successful runners randomly assigned to either the Saturday or the Sunday race. Participants will not be allowed to take part in the in-person event on both days.

The elite women, elite female wheelchair athletes, championship, and 'good for age' women will lead the mass event one day, with the elite men, elite male wheelchair athletes, championship, and 'good for age' men leading the mass event on the other.

The TCS London Marathon 2026 proved to be one of the most historic editions in the race's history, with Kenya's Sabastian Sawe becoming the first athlete to run a sub-two-hour marathon in a competitive race, crossing the line in 1:59:30. Even more astounding was the fact that he wasn't alone in this victory, with Ethiopia's Yomif Kejelcha finishing second in 1:59:41.

History was also made in the women's race, with the elite course record being broken by Kenya's Joyciline Jepkosgei, who crossed the finish line in 2:15:37.

The 2026 event was also the largest London Marathon recorded, with 55,000+ runners crossing the finish line.

Hugh Brasher, CEO of London Marathon Events, said: “The 2027 TCS London Marathon Double is our most ambitious evolution to date – a once-in-a-generation one-time-only reimagining of what a marathon and city-wide celebration of activity can be.

“By expanding to 100,000 runners across two days, we’re opening the door for more people, more charities and more communities to take part in the world’s greatest marathon. We believe that more than £150m can be raised for good causes and the UK economy will have a £400m social and economic benefit."

I've run the London Marathon 5 times: Here's why this news matters

Being successful in the London Marathon ballot 11 years ago changed the course of my life forever. Training for and running my first marathon helped me overcome an eating disorder that had plagued my teens. Running has transformed my mental health, and has been a constant in my life ever since. It also ignited a life-changing love for running, which has led me to my current role as Fitness Editor at Tom's Guide, but also pushed me to cross the finish line of five more races.

Kathrine Switzer famously stated, "If you are losing faith in human nature, go out and watch a marathon" and she wasn't wrong. Every time I run 26.2 miles, it changes me, and allowing more runners to experience the magic of London on marathon day is, without a doubt, fantastic news.

Whether other Marathon Majors will follow suit remains to be seen, but I imagine they will, making marathon doubles a common occurrence in the racing calendar. Hopefully see you on the start line next April!

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The new Fitbit Air may be the talk of the town, but the Fitbit Charge 6 is actually a more competent health and fitness tracker thanks to onboard GPS and support for ECG readings. Better yet, it’s currently selling for the same price as the Fitbit Air.

The Fitbit Charge 6 is roughly the same size as the Fitbit Air but features a small AMOLED touchscreen. Normally priced at $159, you can score the Fitbit Charge 6 for just $99 via Amazon right now. That’s nearly 40% off retail and one of my favorite early Prime Day deals.

Epic Fitbit Charge 6 deal

One of the best Fitness trackers I've tested

The Fitbit Charge 6 may have arrived in late 2023, but it remains one of the best fitness trackers you can buy in 2026.

I frequently recommend it because it’s lightweight and comfortable, offers accurate health and fitness tracking insights, lasts nearly a week on a single charge, and has just the right amount of non-holistic smart features. These include support for Google Maps, Google Wallet, and mirrored smartphone notifications.

Plus, onboard GPS means you don’t need to carry a paired smartphone for location-based data when logging an outdoor workout.

How accurate is the Fitbit Charge 6’s fitness tracking performance? When I tested it versus the Apple Watch 10, a much pricier wearable, it proved nearly as precise. And versus the Pixel Watch 3, the Charge 6 bested its Google-built sibling. So, yeah, I’d say it’s pretty darn accurate.

I'm a big fan of efficiency, so I've been wanting to try a weighted vest for a while now. Exactly as they sound, these fabric vests can be loaded with custom metal plates to make you instantly heavier. Once you strap one on, your typical hikes become more like strength workouts, and you'll — hopefully — find your strength and endurance improving over time.

There are several different weighted vests to choose from, but I was fortunate enough to be sent one by GORUCK, the Florida-based company that started out making backpacks for rucking. Cost is something of a factor with weighted vests (we'll get to that later), but the design is durable and utilitarian. The GORUCK Rucking Weight Vest recently got the nod in our Tom's Guide Fitness Awards and, as you'd expect for a company with military ties, looks like a tactical accessory you'd see on a SWAT officer.

I sit pretty comfortably around 70kg (154lbs), and the GORUCK Rucking Weight Vest added a total of 8.4kg (18.5lbs) to that. It does this through two curved weight plates, each weighing 4.2kg (9.25lbs), that sit in slots on the front and back of the vest. The plates aren't solid — they're effectively cut-outs with a hole in the middle, so your diaphragm isn't restricted while you're wearing the vest. What's great is that, unlike a backpack, the weight is evenly distributed across your torso. If you want to, you can go right up to 27kg (60lbs) to really dial up the intensity. Talk about heavy metal.

The vest I wore comes with adjustable straps to fit different torso sizes and a wide stretchable waistband that cinches nicely thanks to some tough Velcro. GORUCK has put padding under the straps so — despite the weight — it's pretty comfortable to wear for long periods.

How I used it

I took the GORUCK Rucking Weight Vest out for an hour-long hike on the weekend with the family and a dog. We covered less than a couple of miles, and the pace was much slower than if I had been out on my own. But having the added weight strapped on made each step feel just that little bit more challenging. And having both hands free to be able to help the kids or the dog was a total game changer.

Over the course of the hike, the vest sat comfortably and securely on my torso but didn't impact my breathing at all. It felt like someone was giving me a tight hug the entire way around. The weight (or the pace) wasn't enough for me to break a sweat on this particular hike, but I certainly felt the additional kilos sitting on my shoulders by the end. And I do think that a vest is a better option because loading up a backpack would put more pressure on my back, particularly the upper trapezius muscles along either side of the neck.

I plan to add more weight (and increase the pace), as well as use one of the best activity trackers to record calories burned with and without the vest, on a future hike. Similarly, I want to find a route with more hills so I can challenge my legs with the additional weight, bracing my stomach to prevent my lower back from taking the strain.

While you can use it to make your daily dog walks more challenging, I also used the Rucking Weight Vest in a resistance workout. Because the weight sits across your body, it doesn't destabilize you and wreck your balance when squatting or deadlifting. It's also a great way to dial up the intensity with push-ups, tricep dips, and pull-ups. In fact, the only thing I'd say it's not ideal for are lying-down exercises like chest presses. The vest creates a protruding platform across your back that's not particularly helpful when you're balancing your body through your back during time under tension.

I'm currently getting back into running after an injury, so I'm particularly focusing on leg-based workouts comprising weighted squats, calf raises, step-ups, and reverse lunges. These sorts of things work perfectly with a weighted vest because it doesn't encumber your movement, but adds weight. After a 45-minute lower-body workout, I was dripping sweat.

Whether out on a hike or lifting weights, the Rucking Weight Vest never came loose, it never became uncomfortable, and it kept my hands free at all times to grab my phone or water bottle if I needed. Speaking of your phone, there's even a pocket on the front for storing your device if you need it. Which is helpful.

I plan to use the Rucking Weight Vest a lot more in the future to try to get efficient with my hikes, my workouts, and even my daily activity. I'm not sure I'll ever leave the house without it — although I may want to invest in some heavier plates. Which brings me to the question of cost.

Worth the investment?

Buying weights is expensive, and that holds true for weighted vests as much as for barbell plates. The Rucking Weight Vest starts at $155 on Amazon, and then you'll need to pay another $65 for the cheapest plates (6.25lbs) up to $95 for the most expensive (14.25lbs), which starts to add up quickly. That's on par with the Rogue Echo Weight Vest at $145, but the 10lb Omorpho G Vest Icon starts at a much steeper $319.

Is it better to spend that kind of money on a weighted vest or invest it in a good pair of adjustable dumbbells, kettlebells or other weights?

If your fitness routine consists solely of resistance training at home or in the gym, I'd say go for the latter. But if, like me, you like a combination of weight and cardio that has you out hiking or running as much as you are lifting, then adding a weighted vest is a no-brainer. It's a very efficient way to build more strength and stamina during those everyday activities.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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When we talk about deep abdominal strength, we’re not referring to six-pack abs. A strong core encompasses your deep abs, obliques, pelvic floor, and glutes to stabilize your spine, act as your body’s corset, and protect your overall posture and balance.

Whether you’re looking for a quick ab blast to add to the end of your next strength session or you’re coming back to core workouts and looking for some inspiration, you’ve landed in the right place. These six moves hit your abs from every angle, and the entire workout will take you less than 30 minutes. Read on to find out more!

As a reminder, if you’re a complete beginner, you’re recovering from an injury, or you’re pregnant or postpartum, it’s always best to seek personalized advice from a qualified professional.

What is the workout?

This workout is designed by certified personal trainer Adirene Duarte, who specializes in training women over 40. All you’ll need for the workout is a dumbbell (check out the best adjustable dumbbells for working out at home). Remember, the right weight for you will feel challenging, but not impossible, by the final few reps. If you feel like the weight is compromising your form, it’s too heavy.

Remember to keep your abs engaged throughout. To do this, think about squeezing your belly button into your spine, and zipping your abs up and in so you’re engaging your pelvic floor muscles too.

Duarte recommends doing 3 sets of 15 reps of each exercise.

• Half crunch: For this exercise, hold your dumbbell in both hands, and use your core to crunch your head, neck, and shoulders off your exercise mat. Think about really squeezing your core at the top of the movement.
• Marching glute bridge: Keeping your dumbbell lifted to the ceiling and your hips raised into a glute bridge, bring one knee towards your torso, keeping a 90-degree bend in the leg, then the other. Keep alternating legs, and complete 15 reps on each side.
• Double crunch: For this exercise, inhale at the bottom of the movement, where your arms and legs are extended away from your body. Exhale as you crunch in, taking the dumbbell to your shins and really squeezing your core.
• Sit-up: For this dumbbell sit-up, move from your core and remember to extend the dumbbell up towards the ceiling as you finish the sit-up. Try to move from your core, without using the momentum of your arms to lift off the mat.
• Incline dumbbell pass under: For this exercise, hinge your torso back until you feel your abs engage. Pause here, then lift one leg, passing the dumbbell under your lifted leg to the opposite hand. Lower your leg back to the mat, and repeat on the opposite side. Keep switching legs, and complete 15 reps on each leg. Hold your abs in and keep your torso as still as possible.
• Incline Russian twist: For this exercise, hinge back and hover your legs off the floor. Holding the dumbbell in both hands, rotate your torso to tap the dumbbell to one side of your body, then the other, and keep switching sides.

What are the benefits?

This workout is short but sweet and will blast your core. The added resistance of the dumbbell increases the intensity of the workout and forces the core to work harder against the extra weight.

As mentioned above, building a strong core isn’t just an aesthetic goal. Lower back pain is one of the most common complaints worldwide, and it is frequently caused by a weak abdominal wall. If your core is weak, your pelvis tilts incorrectly, and your spine absorbs the shock of your body weight. A strong core keeps your pelvis in a neutral position and shields your lower back from injury.

Strengthening your core can also improve your posture and balance and enhance your athletic performance, whatever you’re training for. This workout targets all of the major muscles in the core, helping you build strength and protect your knees, hips, and back from injury. Of course, your torso will still look the same, but over time, when paired with a healthy diet and good cardiovascular fitness, workouts like this can help you tone up and get in shape.

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The Merrell Moab 3 are, without a doubt, some of the best hiking shoes I’ve ever tested. The super-grippy soles with 5mm lugs meant I never slipped, even on a slimy rock path, and the arch support helped my feet feel rejuvenated even on longer hikes. On top of that, the shoes are gorgeous, aren’t they?

I knocked off half a star because the ankle cushioning is a little too cushioned (to the point of making me feel more unsupported), but if you need serious ankle support, you’d be buying the boot version anyway, right? I personally am not overly fussed about ankle support — I wear my boots if I’m feeling unsteady.

So how do the Merrell Moab 3 hold up across hills, dusty paths, grassy knolls, wet slops, and everything in between? Let’s get into it — keep reading to find out the full story in this Merrell Moab 3 review.

Merrell Moab 3 review: Specs

Merrell Moab 3 review: Price & availability

The Merrell Moab 3 come in two different styles (shoe and boot) and two waterproof levels: waterproof and non-waterproof. You can see from the images that I tested the non-waterproof shoe style.

The waterproof Moab 3 shoe will set you back $160 from REI. The non-waterproof shoe is $140 from REI.

If you are looking for the boot version, you’ll find the waterproof boot for $170 from REI, versus the non-waterproof boot’s $150 price tag.

In the U.K., you’ll find the non-GTX for £115 from Cotswolds Outdoor, and the GTX version is £145.

This is a standard price for hiking shoes these days. The Keen Targhee IV shoes (which we love) are $170, the Salomon XT-6 are $185, and my personal favorite, the Keen Jasper Zionic, are $150-$170 depending on color.

Merrell Moab 3 review: Design

The Merrell Moab 3 strike the perfect balance between form and function. As you can see from the images, I tested the yellow/beige color, which, granted, got pretty dirty after a couple of wears, but I didn’t mind this. The whole point of hiking shoes is to go outside and enjoy nature — and mud is just another facet of that. Hiking shoes would look weird if they were kept pristine; they’re not Nike Jordans.

I’ll discuss this more in the ‘Maintenance’ section below, but the Moab 3s are pretty easy to clean, regardless.

The upper is constructed from pigskin leather or suede depending on the colorway — mine use suede. I do wish Merrell offered a vegan version, like the Merrell Accentor hiking boots (my personal hiking boots I bought 4 years ago, when I was vegan).

Leather lamentation aside, the shoes use recycled laces and webbing, which is still better than nothing, but not as good as Icebug’s commitment to using biodegradable materials like a corn-based midsole and FSC rubber. I’d like to see Merrell — arguably the biggest outdoor shoe brand — adopt some of these practices.

As the shoes have a custom-made Vibram TC5+ sole, they’re incredibly sturdy and supportive yet also surprisingly responsive. I usually wear my Keen Jasper Zionics on hikes, so when I first put on the Moab 3, I was a little put off by the thick sole. However, the sole was super comfortable even on long walks, with fantastic shock absorption even on rocky paths.

I will say that my left arch started aching after around four hours, but this is something that happens with 90% of my footwear — my Keen Jasper Zionics are the only shoes I don’t experience this with.

Something I love about the Moab 3 is the bellows tongue. This seals the tongue to the upper and prevents debris from entering the shoe — at first, I was apprehensive, but it seriously works. I never had dust-covered socks, even after hikes during a heatwave.

The only drawback is that the shoe version has zero ankle support. Obviously this is not the case for the boot version, but be warned if you have weak ankles. The collar is cushioned and comfy, but it’s quite loose. I was able to get the shoes on and off without even untying the laces, resulting in an unsupported ankle during long walks. Ideally, I’d like to tighten the collar to provide a sturdier base.

Overall, I have very few complaints about the design of the Moab 3. I wish they were more supportive around the ankle, but other than that, I’m a fan. And if this is a dealbreaker for you, just buy the boot version instead.

Merrell Moab 3 review: Performance

To test the Merrell Moab 3, I wore them every day for over a month, racking up over 300,000 steps. I wore them on hikes and as everyday/hybrid shoes.

I wet them in my bathtub, and they took 24 hours to dry indoors at 68°F. Of course, if you have the GTX version, they won't let as much water in.

Hiking

When I wore the Moab 3 on hikes, my feet felt cushioned and supported. Even on rocky paths, I never felt unsteady. Going uphill was a breeze due to the 5mm, grippy lugs, even in muddy environments. The sole is fantastic at finding a hold and gluing you to it without any input from you.

After a spate of wet weather, I embarked on a downhill stony path-slash-slimy death trap, and I didn’t slip once. I’ve slipped on this path while wearing the Keen Seek, but never while wearing the Keen Jasper Zionic. I was pleasantly surprised when I didn’t slip with the Moab 3s.

As I mentioned in the ‘Design’ section, I noticed my left arch started aching after a few hours, but this is something I experience with all my shoes except the Jasper Zionic. My hiking boots, Merrell Accentor, also make my arch ache. I think it’s just a personal biological quirk.

Overall, I was really impressed with this performance. I can’t wait to get out again with these shoes.

Everyday

If you want a hybrid hiking shoe that can easily transform into an everyday shoe, I’m not convinced the Moab 3 is it. The shoe does look a little more… rugged… than others. I have no reservations about wearing my Jasper Zionic for hikes and everyday wear because they’re a little more subtle. The sole is smaller, and the upper isn’t as starkly “outdoor”-coded.

Of course, though, the Merrell 3 were mighty comfortable. When I was grocery shopping or gallivanting around the city, my feet were cushioned and secure. Would I buy these shoes as generic sneakers? No, of course not. They are, at their heart, hiking shoes, and that’s where they excel.

I live in Bath, U.K., a city with particularly uneven pavement (seeing as the majority of the roads were built before the U.S. was even a country), and the Moab 3 helped me balance more than Converse or Vans. But, again, I wouldn’t buy these shoes to use as sneakers. They do yearn for the wilderness.

Merrell Moab 3 review: Maintenance

Cleaning the Moab 3 is easy. I simply removed the laces and scrubbed (gently) with an old toothbrush. I personally like the lived-in look, so I didn’t want to clean too much.

Merrell sells leather lotion for $11 and extra laces for $8, which is surprisingly cheap. You could also get a leather brush or a suede brush to gently brush away dirt (but toothbrushes work similarly — just be sure to test in an inconspicuous spot first).

Whatever you do — do not machine wash!

With proper maintenance, Merrell shoes can last years and years. Personal anecdote incoming, but I’ve had Merrell Accentors for 4 years and they still look (almost) new, and I’ve inherited a pair of my nan’s leather walking boots from the days of yore and they are still incredibly durable. Proper care can do wonders!

If you have defective shoes, Merrell will replace them under its 1-year warranty.

Merrell Moab 3 review: Verdict

I love my Merrell Moab 3. These are hiking shoes that long for the wilderness. While my Keen Jasper Zionics look the part in both city excursions and outdoor adventures, the Moab 3 really excel in grass, mud, rocks, and everywhere in between. I want to go on extra hikes just to wear them more.

While I took off half a star for the lack of support around the ankle collar — the overly cushioned interior made me feel under-supported — I still recommend these shoes wholeheartedly. The sole is grippy and sturdy, and I didn’t slip once during my testing period, and I’m the clumsiest person in the world.

If you want a pair of rugged, stylish, and supremely functional shoes, you won’t be disappointed by the Moab 3. These shoes get a big thumbs up from me.

I’ve been practicing Pilates long enough to know you don't need lots of equipment or heavy weights to leave a Pilates workout feeling like you're trembling from head to toe. It's those high reps and endurance sets that strengthen and lengthen, not a heavy dumbbell set.

I can personally credit Pilates with transforming my core from the inside out, and one piece of equipment I really enjoy using is the Pilates ring. Recently, I turned to the expertise of Pilates instructor Georgia Weibel, the founder of Sync With Georgia. She put together a beginner-friendly home Pilates workout you can do with just a Pilates ring and an exercise mat.

Here's the routine, and my verdict after trying this Pilates workout for the first time.

Why use a Pilates ring?

"Also referred to as the 'Magic Circle.' It’s part of the classical mat repertoire," says Weibel.

"It is one of the simplest ways to increase intensity without increasing impact. It can help improve posture, core strength, stability, and muscle endurance while remaining suitable for beginners. It’s also incredibly portable, making it ideal for home workouts, travel, or adding variety to your existing routine."

Of course, lasting strength and stability come with time and practice, so you'll need to add these moves to a wider routine and progressively make them more challenging to notice results in the long term.

3-move Pilates ring workout to try from home

Weibel uses the Onyx Pilates ring, which uses signature pill-shaped handles to contour to the arms and legs for comfort and control.

Here are the Pilates exercises:

1. Kneeling lean back to overhead ring press

"This move challenges your core, improves posture, and strengthens the shoulders while encouraging stability through the entire body. Reduce the range of the lean back and keep the overhead press lower if needed."

• Start kneeling with your hips stacked over your knees, holding the Pilates ring at chest height.
• Lean back slightly while keeping your core engaged, then return upright and press the ring overhead.

2. Pilates ring teaser roll up

"This exercise strengthens the deep core muscles, improves coordination, and helps build spinal mobility and control. Bend the knees or roll up only part of the way until you build strength."

• Lie on your back holding the Pilates ring with both hands.
• Slowly roll up through the spine into a "teaser position," balancing on your sitting bones, then lower back down with control.

3. Shoulder bridge with ring squeeze

"This move targets the glutes, hamstrings, inner thighs, and core while improving hip stability and coordination. Keep the feet flat on the floor and reduce the bridge height if required."

• Lie on your back with the Pilates ring placed between your thighs and your heels lifted.
• Squeeze the ring as you lift your hips into a bridge, raising your arms overhead as you reach the top of the movement.
• Slowly lower back down through your spine with control.

"The Pilates ring is lightweight, comfortable to hold, and versatile enough to add challenge to both upper and lower body exercises," says Weibel. "The padded handles provide a secure grip, while the resistance helps create deeper muscle engagement without adding heavy weights.

I particularly love using a Pilates ring because it encourages greater mind-muscle connection. Small adjustments and gentle resistance can make familiar Pilates exercises feel much more effective, helping you activate muscles that are often overlooked during bodyweight workouts."

My verdict

I love a Pilates workout that feels accessible, and this is just that. Three moves, performed slowly and with control for 45 seconds, with a 10-15 second transition, totaling 15 minutes of work.

Check out the video, which shows each move in action, demonstrated by instructor Georgia.

Remember, good form is essential. I highly recommend this quick five-minute bracing routine to help you learn how to engage your core properly if this is a problem for you. Think about breathing expansively throughout and avoid arching your back. Squeezing your glutes is also helpful, as this will help you protect your back and control the reps.

If you're new to Pilates workouts, I would seek advice from an instructor before starting, especially if you have an injury or health condition. You can also shorten your working sets to 20 or 30 seconds or extend your rest periods accordingly if you need less intensity.

Try to aim for a similar number of reps each round, exhaling as your muscles meet with the most tension. Let us know how you get on!

• Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As someone who doesn’t like to spend a lot of time doing strength training, I’ve always liked core workouts because it really doesn’t take long to challenge and strengthen your abs in particular.

Every time I tackle a core workout, I’m shocked by just how quickly my abs start to burn. Even if a session is just 10 minutes long, I know I’m going to spend a good eight or nine minutes of that time working hard, and that my abs will be aching the next day.

So if you’re pressed for time and just want a short, sharp and effective training session, core workouts are always a great option, and this 10-minute abs blaster from fitness trainer Oliver Sjostrom is particularly good.

That’s because it keeps things simple — you don’t need any equipment and do all five moves in the session from a similar position — and it’s still effective in working the upper and lower abs hard in a short amount of time.

Watch Oliver Sjostrom’s 10-minute abs workout

You do two rounds of five exercises in the session, working for 45 seconds and then resting for 15 seconds in between moves. While you don’t need any equipment for it, if you’re working on a hard floor, using one of the best yoga mats will make things more comfortable.

Sjostrom does the workout with you, and during the rest periods the next exercise is displayed on screen, so you know what’s coming up.

Since you’re working to time rather than reps, the aim is to keep moving at a steady pace throughout each 45-second set — try to match the rhythm Sjostrom is working at if you can, but focus on maintaining good form and engaging your core correctly above all.

The work periods are pretty long and the session will have your abs burning from halfway through the first minute of action, so if you need to take extra breaks at times, then do so — just try to get back into it as quickly as you can to maximize the benefits of this short workout.

While the session doesn’t have any twisting or side-focused moves to target the obliques, the five moves you’ll be doing do work both the upper and lower abs, along with the deeper core muscles.

This is a very targeted abs workout, and while it will certainly tick off your core session for the week, it’s not doing a lot for the rest of your body or your cardiovascular fitness. That means it’s worth doing it in turn with a full-body strength session, or even as a finisher for another workout if you have time.

If you want to stick with the 10-minute, no-equipment theme, then this short full-body workout is a good option to rotate with this core session in your routine. If you can train three times a week consistently, even working for just 10 minutes at a time can yield impressive results.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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Before going through pregnancy and childbirth, I never shied away from sit ups, crunches, and other abdominal exercises that involved spinal flexion. However, a lingering case of postpartum diastasis recti made all of those exercises off-limits, so I had to rethink the way I trained my core.

My pelvic floor physical therapist often assigned bear plank leg reaches during our appointments. As a certified personal trainer I was certainly familiar with the move, but regretfully I’d never incorporated them into my routine on a consistent basis. Trying them in her office left me shaking after a set and sore the next day, and that was all the evidence I needed to start doing them more regularly.

Bear plank leg reaches are incredibly effective at targeting the deepest muscles of our core, like the transverse abdominis and internal obliques. The more surface level muscles like the rectus abdominis and external obliques also kick into gear, so this one movement can train multiple abdominal muscles at the same time.

Below I’ll go over how to do bear plank leg reaches, their benefits, and ways to modify or progress the exercise. Grab a yoga mat and give them a try.

How to do bear plank leg reaches

Check in with your doctor before trying this exercise or any new activity. Bear plank leg reaches may look simple but they’re challenging to master. Consider meeting with a certified personal trainer for guidance on correct form, appropriate modifications for your fitness level, and proper progressions when you’re ready.

You’ll just need a yoga mat for this exercise. If you have sore knees, you may want to use a rolled up towel or pillow for additional cushioning.

Start with one set of 8 reps per side. After you’ve built up some strength and stability, increase to 10-12 reps on each side. You can also gradually increase the number of sets you do.

Bear plank leg reaches can be done on their own, as a part of your current core routine, or as a warm-up for lifting, running, or other workouts.

Here’s how to do them:

• Come to all fours on the mat.
• Engage your core muscles.
• Lift your knees about 1-2 inches off the mat.
• Extend your right leg behind you, keeping your hips square to the mat.
• Pause briefly.
• Bring your right leg back to the starting position.
• Extend your left leg behind you, keeping your hips square to the mat.
• Pause briefly.
• Bring your left leg back to the starting position.
• Continue alternating between your two sides for 8-12 reps per side.

What are the benefits of bear plank leg reaches?

Popular core exercises like crunches and sit ups are great for targeting the rectus abdominis (or “six pack”), but they aren’t as effective for strengthening the deeper muscles of your core like the transverse abdominis and internal obliques.

Bear plank leg reaches require effort from many different core muscles at once – the rectus abdominis, transverse abdominis, internal and external obliques, and pelvic floor muscles. Additionally, your shoulders, back, quads, and glutes have to work in tandem to keep proper form and body positioning.

Extending your leg in the “reach” portion of the exercise trains your core muscles to stabilize the pelvis and spine. This can translate to better balance, improved athletic performance, and a reduced chance of certain injuries.

How to modify bear plank leg reaches

Bear plank leg reaches are a progression from bear planks, so if the “reach” element seems too difficult, try performing the exercise in its standard form. Once you can hold the position for 30-45 seconds, try adding the leg reach back in.

You can also build up to performing bear plank leg reaches by practicing birddogs. This move targets a lot of the same muscles in a similar way, but with your knees on the mat.

How to progress bear plank leg reaches

When bear plank leg reaches start to feel easy, there are ways to make the move even more challenging.

The bear plank birddog is an advanced exercise that requires a high level of core strength and stability. In addition to extending your leg, you’ll simultaneously extend your opposite arm. Try this movement only after you’ve mastered bear plank leg reaches.

You can also add ankle weights when performing the exercise.

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Looking for a quick dumbbell workout that’ll sculpt your core and lower body, using just one dumbbell? You’ve landed in the right place. This workout, created by personal trainer Brandon Palmer, and it hits your core, waist, and lower body using just six exercises. All the exercises can be done standing, so this is a great one to bookmark if you’re on the move or in a busy gym.

As a reminder, if you’re new to exercise, you’re returning to exercise following an extended break, you’re pregnant or postpartum, or you’re dealing with an injury, it's always best to seek personalized advice from a qualified professional.

What is the workout?

You can follow along with Palmer, who demonstrates all of the exercises in his workout video. All you’ll need is your bodyweight and a set of dumbbells (check out the best adjustable dumbbells for working out at home here).

When it comes to selecting the right weight for your workout, remember that the correct weight will feel challenging but not impossible by your final few reps. If you feel like you’re compromising your form to finish your reps, the weight is too heavy, and you’re putting yourself at risk of injury.

• High knees and dumbbell overhead hold: 10 reps Hold the dumbbell with both hands above your head and really engage your core, thinking about squeezing your belly button into your spine. Lift one foot off the floor, and keeping a 90-degree bend in your leg, drive your knee towards your torso, before lowering it back to the floor. Repeat on the other side.
• Oblique crunches: 10 per side: Start with your feet slightly wider than hip-width apart. Holding a dumbbell on one side, take the opposite hand behind your head, and complete an oblique crunch, taking your elbow towards your knee. Think about the movement coming from your torso, not your elbow. Complete all your reps on one side before switching to the other.
• Squats and dumbbell swings: 10 reps. Take your feet slightly wider than hip-width apart. Send your hips down and back into a squat. As you stand up, push through your heels and complete a dumbbell swing, swinging the weight in line with your torso and squeezing your glutes at the top of the movement. That’s one rep.
• Dumbbell snatches: 10 per side Start with the dumbbell between your feet, which should be hip-width apart. Grip the weight overhand with one hand, lift your chest, and send your glutes downward. Engage your core, keep your spine neutral. Drive up through your feet and begin pulling the dumbbell upwards, lifting the hips and shoulders together. Keep the dumbbell close to your body and bend your elbow as you pull the weight, snapping the hips into extension in a standing position. Send the weight up and lift it above your head, locking your arm out at the top. Do all 10 reps on one side before switching to the other.

Do three to four rounds of the circuit for a full workout.

What are the benefits?

All of these exercises help you build functional fitness — by this, we mean the kind of fitness you need to lift something heavy from the floor or carry a heavy bag of groceries. As you’ll be lifting the weight above your head during exercises like high knees and dumbbell snatches, your core will have to fire up to keep your body stable as you hold the weight above your head and move your lower body.

Strong abs are about far more than a visible six-pack — your core is your body’s corset, helping stabilize the body and protect your spine from injury. In these compound movements, your core will be working hard, but you’re likely to burn a lot more calories than you would during planks, sit-ups, and crunches.

As Palmer points out, when paired with cardio workouts, a balanced diet with enough protein, fruits and vegetables and water, workouts like this can help you burn fat and build muscle.

If you are looking to get in shape, aim to complete workouts like this three times a week, and increase your weights slowly over time to ensure you’re challenging your body. To lose weight and keep it off, you’ll need to ensure you’re in a caloric deficit — in other words, burning more calories than you consume. One of the easiest ways to track this is to strap one of the best fitness trackers to your wrist.

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I love Pilates. And the one thing I love more than mat Pilates? A reformer. This style of exercise has helped build a stronger core, improve posture, increase shoulder stability, and feel more balanced and centered over the last year or so.

This six-move reformer Pilates sequence is designed for clients over 60, with an emphasis on safe strength-building, improved balance, joint mobility, and deep core activation.

Another bonus is that it's a beginner-friendly Pilates workout, which means you can keep the pace slow, intentional, and controlled — exactly the way we want Pilates exercises to be performed.

While this routine is performed using a reformer, you can do all of the exercises without one, so I will provide modification guidance below if you don't have a reformer or studio near you. As always, seek advice from a physical therapist or relevant medical professional if you're unsure about an injury, health condition, or similar.

What are the Pilates exercises?

This routine was designed by Sol Bouille, founder of The Island Studio. Try the moves below and follow the steps:

Move 1: Footwork

This is a foundational exercise to warm up the body, activate the legs, and establish alignment through the pelvis and spine. It builds lower-body strength and joint mobility. Press evenly through both feet, maintaining a neutral pelvis and soft ribcage. Encourage slow, controlled presses and returns, focusing on stability rather than speed.

• Lie on your back with your head resting on the headrest and your feet hip-width apart on the footbar. Find a neutral pelvis, where your hips feel level and your spine maintains its natural curve.
• Press evenly through both feet to extend your legs, imagining you’re pushing the carriage away with control rather than locking your knees. Keep your pelvis stable and your ribcage relaxed as the carriage moves.
• Pause briefly at the end of the movement, then slowly bend your knees to return the carriage home, resisting the springs and maintaining the same alignment through your pelvis and spine.
• Focus on moving smoothly and evenly through both legs, feeling the glutes, hamstrings and quadriceps working together while keeping the upper body relaxed.

Move 2: Bridges

Bridging supports mobility through the spine while strengthening the posterior chain and improving pelvic control. It builds spinal articulation, glute strength, and pelvic stability. Roll up and down one vertebra at a time. Encourage glute engagement without over-compressing the lower back. Keep your breath steady and controlled.

• Lie on your back with your feet placed firmly on the footbar and your knees bent. Find a neutral pelvis and take a deep breath in to prepare.
• As you exhale, gently tilt the pelvis and begin peeling the spine off the carriage one vertebrae at a time, lifting the hips into a bridge position. At the top, create a long line from your shoulders to your knees while keeping the ribs soft and the glutes engaged.
• Inhale at the top, then exhale as you slowly roll back down through the spine, melting each vertebrae onto the carriage until you return to your starting position.
• Focus on moving through the spine sequentially, maintaining control throughout the movement. Use the glutes and hamstrings to support the lift while avoiding excessive arching or compression in the lower back.

Move 3: Hands in straps

This supine arm series builds upper-body strength while maintaining core engagement and shoulder stability. Keep your shoulders grounded and ribs contained. Move the arms with control, avoiding momentum. Focus on smooth, even resistance throughout.

• Lie supine on the carriage with your head supported and your feet either in tabletop or long through the footbar, depending on your setup. Take hold of the straps with your arms reaching up toward the ceiling, finding a neutral pelvis and steady core engagement.
• Set the shoulders down and wide, keeping the collarbones broad and the neck relaxed. As you exhale, begin the arm series by moving the arms slowly and with control, maintaining consistent spring tension throughout the movement.
• Inhale to return or prepare, and exhale to deepen core engagement as the arms move through their range. The focus is on isolating the movement in the shoulder joints while keeping the trunk completely stable.
• Each rep should feel deliberate and controlled, with equal emphasis on the out and return phases of the movement.

Move 4: Feet in straps/ leg circles

A gentle but effective way to improve hip mobility and strengthen deep core stabilizers. It focuses on stability and lower-body control. Maintain a stable pelvis and avoid excessive tension in the lower back. Move slowly through each range, prioritizing control and alignment as you circle your legs.

• Lie supine with both feet in the straps, arms long by your sides and pelvis in a neutral position. Press the ribs gently down into the carriage and find length through the spine before initiating movement.
• Begin small, controlled circles from the hip joints, keeping the pelvis as still as possible. The movement should originate from the femurs, not the lower back, with the core working continuously to stabilize the carriage.
• Maintain smooth, even tempo in both directions, gradually increasing range only if stability is maintained.

Move 5: Lunges

A supported lunge pattern to improve functional strength and stability. You can build balance and coordination while strengthening the lower body. Keep movement slow and controlled. Encourage alignment through the front knee and a stable pelvis. Focus on balance rather than depth.

• Set up in a supported lunge position with the front foot grounded on the side of the reformer and the back leg supported on the carriage. Organize the pelvis so both hip points face forward and the spine remains tall.
• Lower into the lunge with control, tracking the front knee over the second and third toes. Press back out through the foot, maintaining steady alignment and avoiding any collapse through the pelvis or ribcage.
• The emphasis is on stability, control and coordinated strength through both legs, rather than the depth of the lunge.

Move 6: Half-plank

A modified plank variation to build core and upper-body strength in a safe, accessible position. This focuses on core strength, shoulder stability, and postural control. Maintain a strong neutral spine with steady breath. Avoid collapsing through the shoulders or lower back. Emphasize control over duration.

• Hands on the footbar, thumbs forward, chest away from hands, creating a long line from shoulders through hips to knees.
• Engage the core gently to support the spine without bracing or gripping.
• Hold a steady neutral position, maintaining even weight through both shoulders and avoiding any sinking in the lower back or collapsing through the chest.
• Breath should remain calm and controlled, supporting stability rather than driving movement.
• Gently open the carriage by allowing the shoulders to move slightly away from the line of the hands. Maintain your alignment throughout, core engaged, ribs contained and hips steady.
• Only travel as far as you can maintain full control of the position. The movement should be small, precise, and driven by stability through the core and shoulders rather than momentum.
• Pause briefly at your end range without losing shape, then slowly draw the carriage back in, “zipping up” through the lower abdominals to re-establish full support and control.

How to modify the exercises

• Footwork: You don't really need a reformer for this. Instead, use any stable surface, like the edge of a bed or sofa, a step, or a staircase. You just need to be able to press the balls of your feet into the surface and encourage a range of movement without any limitations for space.
• Bridges: Perform bridges on one of the best yoga mats instead. This might feel easier, as the ground is more stable, but you could also place a Pilates ball or similar beneath your mid-back to challenge stability and balance, working your core and glutes harder.
• Hands in straps: Consider anchoring resistance bands on either side of you instead. This allows you to work through resistance without the reformer to hand.
• Leg circles: Instead, perform using your bodyweight and creating large, controlled circles with your lower back supported on a mat or similar. To increase resistance without a reformer, consider the best ankle weights.
• Lunges: Lunges can be performed anywhere, whether that's at home, stationary, or walking. You could hold a Pilates ball in both hands or consider adding dumbbells or kettlebells to increase resistance. Check out these lunge alternatives, too.
• Half-plank: Planks can also be performed anywhere, whether your knees are supported or not. Perform on the ground or a yoga mat, or consider checking out these plank variations to keep things interesting.

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I’m here to tell you, your core isn’t the six-pack muscles on the front of your body. Instead, it’s a cylinder that wraps around your torso, including your lower back, glutes, hips, and pelvic floor.

Far from just sculpting visible abs, a rock-solid core works as your body’s corset, protecting your lower back from injury, improving your balance and stability, and enhancing your posture.

One Pilates instructor says the humble Pilates reverse plank is more effective than hundreds of crunches, so to find out more, I unrolled my yoga mat, grabbed a foam roller, and gave this move a go. Read on to find out what happened.

As a reminder, what works for me might not be right for you and your body. If you’re a complete beginner, you’re pregnant or postpartum, or you’re currently working out with an injury, it’s always best to seek personalized advice from a qualified professional.

How to do a Pilates reverse plank

The exercise, as demonstrated by Pilates instructor Chrissi Glow, targets the posterior chain, as well as the deep muscles in your midsection. Here’s how to do it with good form:

• Sit on an exercise mat and extend your legs out in front of you. Lower your torso back, resting on your elbows, which should be stacked underneath your shoulders. Lie your palms flat on the floor with your fingers pointing towards your toes.
• Keeping your gaze toward your toes, roll your shoulders back and down away from your ears.
• Brace your core, thinking about sucking your belly button into your spine, and drive through your heels to lift your hips toward the ceiling.
• Squeeze your glutes as hard as you can, and push your hips up so that your body forms a straight line from your head to your heels.
• Keep your neck long — don’t throw your head back, as this can put strain on your neck.
• Hold this position for 20-30 seconds, breathing in through your nose and out through your mouth. Focus on not letting your hips sag.

To increase the intensity, as Glow has done, from this reverse plank position, raise one leg to the ceiling, then the other. You can also add resistance by using a set of the best ankle weights, or, for instability, using a foam roller or Pilates ball, or both, if you want to really burn your core.

What are the benefits?

I’ve been practicing Pilates for the past 15 years — it’s gotten me to the start line of six marathons and helped me rebuild my core following the birth of my son. This move is no joke — it blasts your midsection, but your glutes have to be working overtime to stop your hips from sagging in this move.

While you might not consider them to be part of your "core," weak glutes force your lower back to overcompensate. To keep your hips lowering toward your mat in this exercise, and to lift your leg towards the ceiling if you’re doing that variation, your glutes have to work with your lower back and hamstrings. This, in turn, can help strengthen the muscles around your pelvis, which stabilize your spine.

Of course, physically I look the same, having done this exercise as my ab finisher for the past week, but what started as a super tricky move, especially when performed on a foam roller, did get easier with practice.

The added instability of the foam roller forced my deep transverse abdominis to engage to keep me from wobbling, and I felt my entire midsection kept under tension throughout this move.

What are you waiting for? Even with no equipment, drop down to your exercise mat and give this exercise a try.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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I'm a restless person, but as someone who exercises often for both personal gains and my job, I also know I need proper recovery, which means active or passive rest (sometimes against my will).

Recently, I've been exploring the best massage guns and alternative recovery tools in a bid to make what can feel mundane for some a little more exciting, when I got the chance to test the Bon Charge Red Light Therapy blanket elite soccer players trust for boosting recovery and sleep.

In fact, British Premier League soccer club Fulham FC have made Bon Charge a key player in the team's recovery process, which convinced me I needed to try it for myself. And given it has been described as a "cozy sleeping bag," I really couldn't say no as I watched the rain pouring down outside in the middle of June.

The question is: Does this red light therapy blanket actually work? I just found out. Here are three reasons I am already utterly hooked.

What is the Bon Charge Red Light Therapy Blanket?

The therapy blanket delivers high-powered red light therapy to your entire body, primarily promoting muscle relaxation, reduced inflammation, better sleep and skin appearance, exercise recovery and boosted energy. Bon Charge makes it clear that this is not an infrared blanket, which is more focused on heating the body.

Bon Charge uses lab-grade red light therapy in the form of two mats that can be used by two people or zipped together to create something similar to a sleeping bag you'd camp with, although this version is far more high-tech. It features high-powered red light LEDs designed to penetrate the body to promote restoration.

If the numbers interest you, the brand uses 660nm red light and 850bm near-infrared light, which, according to Bon Charge, "are the most studied and therapeutic frequencies of red and near-infrared light."

While it's not cheap — the red light therapy blanket retails at $1,999 — you do get a lot of bang for your buck given the quality of the blanket itself and the red light therapy you receive. Each purchase also comes with a user manual, adapters, protective goggles, controllers and a power cord.

You can use the controller to adjust light intensity and timer settings, plus there's a pulse mode that allows for deeper penetration of the light.

Unable to resist, I did a little digging into the research on red light therapy, which indicates there's some emerging solid evidence for skin rejuvenation, collagen production and complexion.

A 2025 meta-analysis published in Sports Health looked at 14 randomized controlled trials examining the effects on high-level soccer and volleyball players, focusing on muscle strength, muscle endurance and biochemical markers of muscle damage.

Researchers found red light therapy didn't really help athletes produce more force (a marker of strength), whereas volleyball players who received therapy before exercise could complete more reps, indicating potential muscle endurance gains. For soccer players, the endurance results were mixed.

When looking at muscle damage, soccer players who had red light therapy indicated less muscle breakdown, whereas volleyball players' results were more mixed. This could mean it's helpful for sports that include high levels of running and eccentric contraction.

Another meta-analysis found evidence to support pre-exercise red light therapy for recovery. It concluded "Significantly improved muscle endurance" while also aiding the recovery of muscle strength and injury markers.

It's worth mentioning that the FDA hasn't evaluated the statements made by Bon Charge about the benefits of the product, and it isn't intended to diagnose, treat, or cure.

3 reasons I'm already hooked on the Bon Charge Red Light Therapy Blanket

Here’s what went down when I cocooned myself in a recovery blanket.

1. It's super warm and cozy

I basically posted myself into this thing like a letter in an envelope, and I was surprised by just how warm and cozy it was. I'd give it a few minutes to warm up if you're trying yours on a cooler day, but there's definitely some heat to the blanket.

That said, it won't get you sweating or burning calories (that's not the point), and it shouldn't be used in place of an Infrared sauna blanket if that's what you're looking for.

10/10 for feeling like I could snooze all afternoon, and the timer gives you generous options so you can stay there for as long as you like. Personally, I find my mind wanders too quickly and I get bored, so I put a mindfulness exercise on YouTube, which helped me relax.

After 45 minutes, I felt like I'd been cuddled and genuinely felt sleepy and tension-free.

2. The pulse mode is my favorite feature

The blanket has a few preset settings you can flick through, and I'm still figuring these out, but I found pulse mode to be super relaxing. If you've ever had Reiki, it's a very similar sensation, but if you haven't, the best way I can describe it is like a gentle tugging at random points on your body, not unlike a very gentle electric shock.

It was quite invigorating and relaxing at the same time, but whether or not it would make a huge difference to results in the long-term is up for debate.

3. It felt powerful

Sometimes I find recovery technology a bit faddy, and you see a lot of products come and go in my job. This red light therapy blanket feels like it's really having an impact on my body, especially my ability to relax.

The light looks and feels strong because it is strong, and it's high quality. I advise your goggles for this reason. And it definitely feels like the light is penetrating the skin and warming your body without cooking you.

I didn’t feel much different physically after a few goes (I plan to report back on muscle recovery and long-term skin appearance), but mentally, I felt calmer and slower, which I liked. I also felt a little energized.

For a first hands-on, I'm super impressed, and I'll be reporting down the line to see how red light therapy impacts recovery and wellbeing as part of my routine going forward.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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When I was younger, my main fitness goals revolved around faster runs, heavier lifts, and a leaner physique.

Once I turned 40, a few recurring injuries made me realize that I needed to shift my focus. I started to train with longevity in mind, paying more attention to deep core stability, pain-free mobility, optimal range of motion, and functional strength.

I began incorporating the following four exercises into my regular routine. These moves target key muscle groups that not only support the pelvis and spine, but also facilitate every day movement and maintain proper posture.

If you’re nearing (or over) 40, have a yoga mat and a set of dumbbells handy, and want to preserve your strength as you get older, give these exercises a try.

How to do the 4 exercises

Consult with your medical team before starting any new activity. If you’re a beginner, consider meeting with a certified personal trainer to learn proper exercise form. A trainer can also provide modifications when necessary and progress the exercises as needed.

You’ll need a yoga mat and a set of moderately-heavy dumbbells for this workout.

Start by doing 1-2 sets of the dumbbell front squats, bear plank leg reaches, and renegade rows for 8-10 reps. Hold the side plank for 15-30 seconds. Once your strength improves, gradually increase to 3 sets of 10-12 reps and 30-45 second holds. You can perform these exercises as a circuit and complete one set of each exercise before repeating, or you can perform all sets of a given exercise before moving on to the next.

If you’re unable to complete at least 8 reps with good form, use a lighter weight. If you can perform 12 reps without feeling fatigued, use a heavier weight.

Here’s how to do the exercises:

1. Dumbbell front squats

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
• Engage your core muscles.
• Bring the dumbbells to your shoulders.
• Hinge your hips behind you, as if you were about to sit down.
• Bend your knees and lower your hips towards the floor.
• Pause briefly.
• Stand back up.
• Continue for 10-12 reps.

2. Side plank

• Lie on your left side on a yoga mat.
• Place your left elbow directly underneath your left shoulder.
• Lengthen your legs and engage your core.
• Lift your hips off the mat, keeping your shoulders, hips, and feet aligned.
• Hold for 15-45 seconds.
• Repeat on the right side.

3. Bear plank leg reach

• Come to all fours on the mat.
• Engage your core.
• Lift your knees off the mat.
• Extend your left leg behind you.
• Pause briefly.
• Bring your left leg back to the starting position.
• Extend your right leg behind you.
• Bring your right leg back to the starting position.
• Continue alternating between the two sides for 8-10 reps each side.

4. Renegade rows

• Come to all fours on the mat, holding a dumbbell in each hand.
• Engage your core.
• Extend both legs behind you, keeping your shoulders, hips, and feet in alignment.
• Squeeze your left shoulder blade, bend your left elbow, and lift the dumbbell towards your left hip.
• Pause briefly.
• Lower the dumbbell back to the mat.
• Squeeze your right shoulder blade, bend your right elbow, and lift the dumbbell towards your right hip.
• Pause briefly.
• Lower the dumbbell back to the mat.
• Continue for 8-10 reps on each side.

Benefits of the 4 exercises

The exercises in this workout address deep core stability, lower body power, and posterior chain strength. These aspects are crucial for everyday activities like walking, running, climbing stairs, and maintaining an upright posture.

You’ll target the quadriceps, hamstrings, glutes, transverse abdominis, internal and external obliques, middle and lower trapezius, rhomboids, and latissimus dorsi with these moves. The stronger these muscles are, the better you’ll be able to move, balance, and avoid injury.

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When it comes to hiking boots, the Keen Targhee IV have been my firm favorite for about a year now. They’ve come with me on countless adventures, so I can attest to them being reliable, comfortable, and supportive. But since testing the Keen Targhee Apex Mid hiking boots, I have a new shoe in my rotation.

Keen’s Targhee collection offers all-terrain support. They’re great for any hiking situation, but the different shoe designs and compositions will be suited to different people. The biggest difference between the flagship Targhee IV and the Apex is the bouncy feel of the Apex, since they use energy return foam called KEEN.ReGENX to absorb the impact of walking. This made a big difference, especially on longer walks.

Since using the Keen Targhee Apex Mid hiking boots, there’s a lot I like about them. But there’s one thing I don’t love, and it’s a common theme among Keen shoes.

What I like

Lighter design

I also have a pair of the Keen Targhee IV hiking boots. These have been my go-to for about a year now for any trail or mountain. But after testing the Targhee Apex Mid boots, they're going to be subbing in on longer hikes. Since the Apex are lightweight, I can walk longer distances with less leg fatigue.

The Apex Mids weigh just 11.1 ounces, which is even less than my Salomon XT-6s, which I pride myself on being a comfy, lightweight pair of sneakers.

Great support

This isn't unique to the Targhee Apex Mids hiking boots because Keen provides amazing arch support in all of its shoes. This aids posture by keeping your steps completely balanced.

Also, the Mid design means that you have ankle support as the side wall padding comes up higher than a regular sneaker. As someone who's very clumsy, I really need this to prevent rolled ankles, and these boots do a great job of making me feel secure with every step.

Totally grippy

The Keen Targhee Apex Mid hiking boots have multi-directional lugs on the soles. These help dig into the ground, adding security to every step. I found them effective on rocky and muddy terrain.

These lugs also stretch to the front of the shoes and cover the front of the toes. This meant that, in rocky terrain, I didn't need to worry about tearing up the front of my shoe and I could actually use them for extra support.

What I don't like

A divisive design

This is a common theme when it comes to shoes by Keen. The company has even named its own Hyperport H2 sandals the ugliest shoes in the world. And whilst the Targhee Apex Mid hiking boots aren't quite as polarizing, they're certainly still divisive.

I much prefer a more neutral hiking boot. I think this always looks better on the trail and blends better with my surroundings. In truth, I hate standing out, and would much rather be at one with the nature around me.

But with that said, they're so comfortable that this is something I can look past.

To find out more about why these boots have become a staple in my hiking rotation, you can read the full Keen Targhee Apex Mid review.

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As part of my job here at Tom's Guide, I test a lot of the best hiking shoes. This is one of my favorite aspects of the job — I love hiking and I love shoes, so it makes sense. Last year, I reviewed the Keen Hyperport H2, self-described as the "ugliest sandals in the world," and I spent most of the winter looking forward to wearing them again.

Now summer is officially here, it's my Hyperports' time to shine. I've brought them back out, and I'm ready to rock the so-ugly-they're-kinda-cute sandals until September.

The Hyperports aren't just about comfort, though. They're super practical, with grippy soles, a quick-dry upper, adjustable elastic straps, and supreme comfort. You could wear these on every hike during the summer months — and your feet would thank you for it.

All summer it's the Hyperport H2

As the Keen Hyperport H2 were designed as "water sandals," they dry super quickly. I dunked the sandals in water, and they took two hours to dry completely at normal room temperature. If you're donning them at the beach or in otherwise hot weather, they'd likely take much less time.

Although I wouldn't describe them as water-resistant — when they get wet, they get wet — they take much, much less time to dry than other options. If you're looking for some river shoes, I'd recommend the Hyperport H2 over Teva sandals. The Keens' closed-toe design stops little rocks and debris from drifting into your shoe.

I've also worn the Hyperport H2 as straight hiking sandals, which they're perfect for. The injected foam rubber sole is bouncy and lightweight, plus the siping (tiny grooves in the sole) makes them ideal for traversing tricky trails and wet slopes.

I wore the Hyperports most of last summer and a few times this year, and I didn't slip once — coming from one of the clumsiest people ever to stumble across this Earth, that's high praise. This is likely due to the wide toe box, which allows your toes to splay and helps you balance better.

Thanks to the webbed upper, the Hyperports are super breathable. I never felt like my feet were overheating last summer, which is why I struggle to wear sneakers or standard hiking shoes during the warmer months.

I still wear them in winter, too

When it's rainy and cold out, I can't wear my open sandals. I can, however, wear them inside. I use my Keen Hyperport H2s as my WalkingPad shoes — so when I'm working and walking on my DeerRun Q1, I don my Keens.

I find walking barefoot makes my arches ache, and my Hyperports are the most comfortable shoes I wear. So I slip them on, set my indoor treadmill to "Go," and get walking! The most I've ever walked on my indoor treadmill was 14,000 steps — and my feet didn't ache at all thanks to my Hyperports.

If you couldn't tell, I love pretty much everything about these shoes. I wore them almost every day last summer, and I can already feel that I'm going to do the exact same this year.

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The USGA is making some big moves for its GHIN app in 2026, so I recently paid golf's governing body a visit at the absolutely stunning Winged Foot Golf Club to try out the new features, and I was absolutely blown away (by the course and the app).

To me, the coolest change is the new Rules AI feature, which is essentially like ChatGPT for golf rules. But there's also a whole new layout coming to the app, along with a boatload of new features designed to make keeping score and entering your post-round results more streamlined.

Do the best golf apps like Arccos, 18Birdies, and GolfShot need to be worried about the GHIN app replacing them? Time will tell, but the USGA is moving in the right direction towards making its app more useful than just a way to input your scores for your handicap.

Rules AI is exactly what you want it to be

When I arrived at Winged Foot, I had already tried the beta of GHIN's new layout and was impressed, but at the end of the day, it took its relatively barebones scoring app and brought it up to par with competitors like 18 Birdies, The Grint and the other big players in the space. And getting users who already pay for a subscription to those apps to switch will be an uphill climb, no matter how much the USGA shines up its interface.

“Our goal has always been to ensure the Rules are accessible and that golfers can find the information they need to play the game fairly, enjoyably and with confidence,” said USGA CEO Mike Whan.

“By combining our expansive historical data with modern AI technology, we are providing a bridge between tradition and innovation. Rules AI is designed to continue making the Rules of Golf easier to navigate and meet golfers where they are—on the course and on their mobile devices.”

But then they told me about Rules AI, and my entire perception of the situation changed. You mean to tell me that not only is the arbiter of golf rules building a more robust scorekeeping app, but the USGA is also making an AI you can ask rules questions to while on the course? That should put the other apps on notice.

Maybe I'm just an overly excited golfer and tech enthusiast who gets excited about something new.

That's what I thought before I tried it. Once I actually asked it a rules question and received a perfect response that explained the rule and how to deal with the rule, I was truly sold.

I asked what if my ball lands on "Frankenstein's fat foot" as an ode to Shooter McGavin in Happy Gilmore, but it didn't like that question, saying it will only answer questions about golf. So I asked without the Happy reference and got a quick, rules-accurate answer.

The full answer is in the screenshot above, but the summary is that you can move the ball and where to move it depends on the situation.

Which means the rule in "Happy Gilmore" is inaccurate. But it's also a movie, so I suppose it doesn't need to follow the USGA rules to the letter.

App redesign

As mentioned, the actual reason we went to Winged Foot was to see the redesigned GHIN app, which is expected to be made available to the public in late summer of 2026.

It's a lot more streamlined than the original app, with heat maps showing green slopes and improved distances to bunkers and other hazards on the course.

These features exist in other apps, but what makes their coming to GHIN exciting is that in 2025, 2.91 million people posted a score in GHIN. That means they're already using the GHIN app to enter scores, so it seems logical that golfers could condense everything into a single app that does it all. And now that the GHIN app does it well, that could actually work.

Will it convince me to leave Arccos? Highly unlikely. After spending a round with it at Winged Foot, I like what it brings to the table, but for me, nothing will replace the insights and data Arccos offers with minimal effort on my part. Sure, GHIN lets you input how many putts you made and whether you hit the green in regulation or the fairway, but Arccos does that automatically.

Still, if you're on the fence about which golf app to use and you use GHIN for handicap data, it might be worth switching to it for all your golf needs once the update is released.

And if nothing else, you'll want to use the Rules AI feature if you plan to play any sort of competitive golf where rule questions may emerge.

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• Of all the parts of my $9,500 golf simulator, this $280 hitting mat was the key to improving my game
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When it comes to training consistently to stay fit and healthy, working out what you’re actually prepared to do and not do regularly is vital.

For example, I love running and will happily do it for hours on end each week, but when it comes to strength training, I rarely have the motivation to train for longer than 10-15 minutes at a time.

That means I’ve pulled together a wide variety of 10-minute workouts I can do when I have the time and urge to train, and this 10-minute core session from fitness trainer Kat Boley is going straight on my to-do list.

It’s a six-move workout done at a fast pace that targets all the muscles in your core and you don’t need any equipment to do it, though if you have one of the best yoga mats, it will make some of the moves more comfortable.

Watch Kat Boley’s 10-minute abs workout

There are six exercises in the workout, and you do three rounds of all six moves in total, resting as required but aiming to keep breaks short to keep the total time under 10 minutes.

You do 20 reps in total of the moves where you alternate sides, and 10 reps of the moves where you don’t.

Boley has demonstrated each move in her Instagram post, so scroll through to see how to do the exercises before you start.

• Mountain climbers — 20 reps
• Leg raises — 10 reps
• Side plank dips (L) — 10 reps
• Flutter kicks — 20 reps
• Side plank dips (R) — 10 reps
• Bridge kicks with twist — 20 reps

Aim to maintain a fast, controlled pace and complete the reps for each move without taking breaks to maximize time under tension for your abs.

The session contains a mix of moves to challenge your entire core in different ways, so you hit the upper and lower abs, the obliques, and the deep stabilizing muscles in your core.

Along with strength, the session builds foundational stability that will transfer well to everyday life and other workouts, and the fast pace of the session means you cram a lot of effective exercise into just 10 minutes; just be prepared to work hard.

One 10-minute workout is not going to change everything about your health and fitness, but it’s a good place to start, and if you can line up two or three sessions like this to do each week, you’ll get into the great habit of training consistently.

In the long term, that’s what matters most — moving regularly and consistently, even if it is just for 10 minutes at a time, though if you can occasionally stretch to longer sessions then all the better.

I like core workouts like this to support my main sport of running because having a strong core helps to maintain good form deep into long races like marathons. It’s easy to tack this workout onto the start or end of an easy run too, since it is so short.

If even 10 minutes seems too long right now, you can try this seven-minute core workout instead. Anything is always better than nothing!

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The best exercises for strength and mobility as you get older don't need to be fancy or gym-friendly; they need to be effective and performed consistently. And these three moves only require one of the best yoga mats.

I train clients of all ages, but I really enjoy working with people who are enjoying exercise in later life because, if I'm honest, that's where I get the most satisfaction watching strength, mobility and functional fitness transform.

Improving mobility is all about moving the joints through a range of movement (motion is lotion, after all); strengthening exercises help build strong muscle groups, bones and ligaments through resistance and loading.

I'm sharing three go-to exercises I believe you should add to your exercise routine, plus some of the benefits you can expect.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.

Watch: 3-move mobility routine

The routine: 3-4 sets, 8-10 reps per move

• Side leg raises: Lie on your side with your elbow resting on your mat stacked beneath your shoulder. Push up through your elbow and shoulder to protect the joints. Stack your legs and bend your knees. Keep a soft bend in the top knee as you lift the leg high into the air, squeezing your core and glutes. Pause, ensuring your hips and chest stay facing forward, then lower the leg again. Wrap a band above your knees or hold a dumbbell to your hip to progress the move. You can also add a pulse. Switch sides.
• Seated leg openers: Sit upright on your mat and extend both legs in front of you. Engage your core and imagine a piece of string coming out of the crown of your head pulling you up to lengthen your spine. Place your hands behind your head and squeeze your shoulder blades together. Lift your right leg to hover a few inches, then open your leg with as much control as possible as far as you can. Pause, then draw the leg back to center and lower it. Switch sides. Consider adding a band for more challenge or placing your hands on the mat for less.
• Cossack squats: Stand with your feet hip-width apart, then step your left foot out to the side as wide as you can, bend the knee and lower into a side lunge. Ensure you're bracing your core and staying upright with a straight back and your gaze ahead. Lower as far as you can, sending your butt back and down. Pause, then drive up powerfully through your left leg and step to the starting position. Switch sides. For a beginner-friendly option, start with your feet planted and legs already wide, allowing you to move from side to side without stepping. For a progression, add a weight.

What are the benefits?

Each of these exercises brings something slightly different to the table.

Side leg raises hit the outer glutes and open the hips and groin, also stretching down the inner thighs, known as the adductors. Hitting your glutes from different angles targets the muscles differently, and this movement pattern is crucial for abducting the hip away from the body using lateral motion.

Seated leg openers move the leg away from the body using a slightly different plane of motion, stretching the inner thighs and groin, opening the hips and building strength around the pelvis and in the glutes. The seated version also tests posture and alignment as you engage your core, place your hands behind your head and focus on staying upright while pulling your elbows back to open your chest.

Cossack squats build powerful muscles in the lower body, hitting your hips, glutes and legs while increasing mobility in your hips, knees and ankles. Try to stay upright and keep your core engaged by bracing your stomach. You can keep your toes facing forward or lift them to point into the air, which will externally rotate the hip and deepen the stretch in your hamstrings. This move is brilliant for building strength and mobility while improving balance and control.

Focus on full control and constant tension through all phases of the exercises. There's no rush, and there are only three moves to work through, so take your time.

You can adjust the reps and sets as necessary, and play with the weights or equipment you use. I like to add dumbbells and a band above my knees, but to begin with, I would move toward lighter weights and full range of movement every rep until you feel more familiar.

Any time your hands are behind your head, focus on opening your chest and knitting both shoulders together; this is brilliant for practicing an upright position, improving posture and helping you avoid slouching or curling your spine.

Give these a try, and let us know how you get on in the comments.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The Asics Gel-Kayano is one of the most popular and long-running stability shoe lines on the market, and even as a neutral runner I've enjoyed the past few models of the sneaker.

Asics has made some big changes to the latest model of the Kayano compared with the Asics Gel-Kayano 32, with a new midsole setup that aims to produce stability while allowing your foot to move naturally.

It’s a well-cushioned shoe and comfortable, if not the softest. It’s stable too, but I found the Asics Gel-Kayano 33 a little heavy on the run and the ride isn’t as smooth and fun as it is with the best running shoes I've tested.

It gets the job done for easy runs, but it’s expensive and lacks versatility, and there are some stability shoes I prefer like the Hoka Arahi 8. I think fans of the Kayano line might be best served by picking up the Gel-Kayano 32 on sale.

Asics Gel-Kayano 33 review: price and availability

The Asics Gel-Kayano 33 launched in June 2026 and costs $170 in the U.S., and £180 in the U.K., a high price but one that’s in line with other top stability shoes like the Nike Structure Plus and Saucony Hurricane 25.

Asics Gel-Kayano 33 review: design and fit

The Asics Gel-Kayano 33 is available in 10 colors for the men’s and women’s shoe, and there are wide and extra wide models available too. I tested the shoe in my normal size and had a good fit, with plenty of room around the toes and a secure hold around the heel and midfoot.

It’s a well-cushioned shoe and although Asics hasn’t confirmed the exact stack height of the Gel-Kayano 33, it’s around 40mm at the heel and has an 8mm drop.

My US men’s size 10 weighs 11.1oz, which is not unusually heavy for a cushioned stability shoe like this — it’s similar in weight to past Gel-Kayano models and the Nike Structure Plus — but it’s certainly not a lightweight option.

Upper

The Asics Gel-Kayano 33 has an engineered mesh upper with plentiful padding around the collar to increase its step-in comfort.

It’s a good upper that held my foot securely and comfortably during runs and while it’s not the most breathable around the back of the shoe — in hot conditions the padding absorbs a lot of sweat — it is lightweight and more breathable around the forefoot.

Midsole

The big changes to the Gel-Kayano 33 are found in the FluidSupport midsole, which uses two different foams as well as a small slab of PureGel under the heel.

It’s a dual-density setup with a softer top layer made from FF Blast Max foam and a firmer bottom layer made from FF Blast Plus foam.

This design should bring a combination of both spring and stability, with the latter aided by sidewalls of foam to cradle the foot. However, while I found the shoe stable, it didn’t deliver a lot of spring.

Outsole

Asics uses a mix of ASICSGRIP and AHARPLUS rubber on the bottom of the Gel-Kayano 33, which gripped well for me in wet conditions. The rubber feels firmer at the heel and I’d expect good durability from the outsole, with no signs of wear and tear so far.

Asics Gel-Kayano 33 review: Running performance

I did five runs in the Asics Gel-Kayano 33, with all of them done at a mostly easy pace, with some steady sections just to see how the shoe felt at anything faster than plodding pace.

The ride is steady, supportive and quite forgettable. I expected the new midsole to feel softer and bouncier than the Gel-Kayano 32, but the Gel-Kayano 33 is quite firm. The FF Blast Max foam, which has a bit of bounce when used in the Asics Novablast 5, has been dulled by the firmer bottom layer.

It’s comfortable and supportive — the redesigned midsole still delivers a stable ride, which is the main point of the Gel-Kayano 33 line — but I was hoping for a livelier ride, or at least a bigger change from the Gel-Kayano 32.

The Asics Gel-Kayano 33 still performs well as a protective stability shoe and holds its own against the competition in this part of the market, and I’m sure it will be very durable and good for walking as well as running, but it didn’t leave a lasting impression after my runs.

Should you buy the Asics Gel-Kayano 33?

The Asics Gel-Kayano 33 is a reliable stability running shoe that will also be comfortable for long periods of standing and walking, but it doesn’t offer a better ride than its predecessor for me, and I’d look to pick up the Gel-Kayano 32 on sale instead.

Outside the Asics line-up, the Nike Structure Plus has a similar feel to the Kayano but a little more bounce from its midsole, while the Saucony Hurricane 25 is another stable option with a smoother ride feel, though it’s also pretty heavy.

The Hoka Arahi 8 is a lighter, smoother and less cushioned stability option that I prefer for daily training, and it’s also a bit cheaper, as is the Puma ForeverRun Nitro 2, which is another highly-cushioned stability shoe.

While I didn’t expect as soft and springy a ride from the Gel-Kayano 33 as you get from neutral sneakers, because it is designed to offer stability as a priority, I did hope the new midsole setup would create more of a difference to past models.

Finally, the World Cup 2026 kicked off, and I personally cannot wait. I've fully prepared my schedule to catch as many of the England games as possible, so you could say I'm invested.

Recently, I caught a peek at Jon Fisher (of 101 Great Goals) and his take on how to train like England's World Cup Stars. So, curiosity got the better of me, and I checked out the moves inspired by ballers like Declan Rice and Harry Kane.

You don't need the gym, and you can use minimal equipment. Here's what Fisher recommended, why and how to do each exercise yourself. I also put a quick workout together using the exercises Fisher provides, which you can check out below. Get ready for a serious burn, and grab one of the best yoga mats to get started.

Watch: 5-move World Cup-inspired workout

The workouts and exercises used by England’s biggest stars to improve strength, balance and mobility are simple enough to be recreated at home, without specialist equipment or professional coaching.

Fisher says, “People often assume professional football training is all about high-tech equipment and intense gym sessions, but a huge amount of it comes down to simple, repeatable movements done consistently.

“That’s why so many of these exercises translate so well to everyday fitness. They help with strength, balance, mobility and coordination, which are useful whether you’re playing 90 minutes or just trying to feel fitter and move better.”

The moves:

• Single-leg balance stand: "Harry Kane’s career has included repeated ankle problems, so a huge part of his training focuses on strengthening and stabilizing the joint...Standing on one foot for 30 seconds helps train the small stabilizing muscles around the ankle and improves balance. For anyone less confident, it can easily be done next to a kitchen worktop with fingertips resting lightly for support." You could try seated ankle circles to begin with. "A scarf or towel can also be looped around the foot for gentle resisted flexion," Fisher says.
• Monster walks: "Bukayo Saka’s game is built on explosiveness, agility and the ability to change direction in a flash, and that all starts with strong hips and glutes," says Fisher. "Place a band around the knees or ankles and take slow, controlled side or diagonal steps while keeping tension in the band. These fire up the glutes and hip muscles that power acceleration and quick turns. For a gentler option, people can hold onto a wall and take smaller sideways steps."
• 20-minute walk: "Rice’s recovery routine could be the easiest fitness hack of all," says Fisher. "One of the simplest adaptations is the 20-minute gentle walk. Rice uses low-impact cardio like cycling to get blood flowing and aid recovery, and for most people, a steady walk does exactly the same thing."
• Seated banded leg curl: "He also puts a big focus on hamstrings and flexibility," Fisher explains. "A home version of that can include a seated banded leg curl, pulling one foot back under the chair against light resistance, or a gentle stretching routine covering the hamstrings, hips, calves and chest."
• Resistance band rows: "Kobbie Mainoo’s upper-body training includes exercises like pull-ups and weighted push-ups, but the same muscle groups can be trained much more simply at home," Fisher says. "Mainoo’s strength work can be scaled for total beginners...For pulling strength, negative pull-ups or resistance band rows help work the back and arms. For pushing strength, wall push-ups or knee push-ups are a much more approachable version of the weighted push-up work footballers use."

Now for a quick workout I've put together using Fisher's advice.

Start with an incline walk at a fast tempo to increase your heart rate and warm up your legs. Think about getting to a 7/10 pace for walking.

Next, complete these moves as a circuit. Aim for 30 seconds of work (per move, per side for some moves), with 10 seconds of rest between moves and 5 rounds.

• Single-leg stand: 30 seconds per side without rest
• Banded monster walks: 30 seconds (as many reps as you can)
• Seated banded leg curls: 30 seconds per side without rest
• Resistance band rows: 30 seconds per side without rest
• Push-ups: (knees or no knees) 30 seconds (as many reps as you can)

The benefits

“These movements may not look dramatic, but they build the kind of stability and control that benefits everyone," Fisher explains. "They’re especially useful for improving balance and reducing the risk of everyday slips or stumbles.” While Saka is quick and reactive, you need to build the range, strength and mobility in the hips and lower body first.

“Rice is a good reminder that fitness is not always about pushing harder" Fisher adds. "Sometimes it’s about moving consistently, recovering properly and keeping the body mobile.”

It's not about training exactly like the pros, but about using them as inspiration to find a version for your level and build from there.

The basics, like balance, strength, coordination, mobility and recovery, act as building blocks for players, but they can also help gym-goers, runners and those starting exercise routines to feel stronger and fitter.

Fisher adds: “You don’t need to copy a professional footballer’s entire training plan. The real takeaway is that many of the habits behind elite performance are simple, accessible and easy to adapt.

“That’s why these exercises can work for almost anyone, whether your goal is to improve your game, get fitter, or just stay active at home.”

My verdict

On a rainy Tuesday in June (not in Stoke, though), I rolled out my mat and got to work testing Fisher's recommendations. I took the liberty of programming the workout myself based on my experience as a personal trainer, but still, I wasn't expecting the burn.

Adapt the working sets, rest and rounds to your ability, and feel free to add progressions where you can, like holding a set of adjustable dumbbells or kettlebells, bands, or weighted vests. These will all increase the resistance on your joints and muscles, increase your heart rate and help you work at a higher intensity, just like the ballers Fisher mentions.

Equally, you can knock some rounds off if you like. Just listen to your body. Remember, it's supposed to challenge your mind and body, but not cause injury.

I got to the end of five rounds and had built a light sweat and a big muscle burn, especially in my lower body. Balance work always hits my calves and shins hard, so be mindful of this for the first exercise.

While you're not out on a pitch in searing heat playing 90 minutes of soccer, you can still hit your muscles hard, increase balance and build functional strength at home in just a short time using this routine.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The best hiking boots ensure that you never lose your balance on challenging trails and that your feet remain blister-free. As someone who loves the outdoors, the Columbia Tellurix Titanium OutDry sound right up my street on paper — and they almost lived up to my expectations in real-world use, too.

Rugged, highly waterproof, and grippy, the Tellurix Titanium OutDry is great for muddy and wet environments. There’s no break-in period, and after having worn them extensively, I haven’t had any blisters or sores on my feet. But they aren’t perfect. These boots aren’t particularly breathable, and the fit runs a little narrow. The design isn’t the best either.

Should you still buy them? Read my full Columbia Tellurix Titanium OutDry review to find out.

Columbia Tellurix Titanium OutDry review: Specs

Columbia Tellurix Titanium OutDry review: Price & availability

The Columbia Tellurix Titanium OutDry are decently priced hiking boots, retailing for $160 / £125 at Amazon or Columbia itself. They’re available in a range of sizes for men and women. Men can grab the boots in U.S. sizes 7 to 17, or U.K. sizes 6 to 14, while women can get the boots in U.S. sizes 5 to 12 and U.K. sizes 3 to 10, and half sizes are available for both.

Columbia sells the Tellurix Titanium OutDry in two types of fits: standard and wide (the latter available only in the U.S., though). I tried the standard fit and, as I’ll discuss shortly, I’d recommend getting the wide fit instead as the standard runs a little narrow. Columbia also says to size down by half as the boots “run a bit large.” Having tried the size seven boots, I didn’t feel the need to get a smaller pair, really, but if you’re having trouble with the size, Columbia accepts returns within 60 days of purchase.

The Tellurix Titanium OutDry comes in a variety of colors. Poppy Red/Black, Ti Grey Steel/Marine Light, Cloud Gray/Charcoal, and Black/Sea Ice for women, and Cloud Gray/Charcoal, Teal Chloride/Black, Black/Mountain Blue, and Super Sonic/Black for men.

The Tellurix Titanium OutDry are a little pricier than the Columbia Newton Alpine ($130) and the Merrell Moab Speed 2 ($140), and they cost about the same as the Keen Zionic NXT Mid Waterproof ($185). While the Tellurix Titanium OutDry boots are good, I’m not entirely convinced they’re worth the asking price. I’d recommend the Keen Zionic NXT Mid Waterproof instead, which are frequently on sale and upstage the Tellurix Titanium OutDry in nearly every way.

Columbia Tellurix Titanium OutDry review: Design & construction

Before I began testing the Columbia Tellurix Titanium OutDry, I’d been wearing my Keen Zionic NXT Mid Waterproof for nearly nine months — and I’ve been itching to go back to them ever since. Personally, I’m not a massive fan of the Tellurix Titanium OutDry’s design, but take this with a grain of salt — beauty is in the eye of the beholder, as they say.

The Tellurix Titanium OutDry looks like a mix between traditional hiking boots and trail-running shoes, and they feature a very chunky sole, which makes them look a little like platforms. The overall design is fine, but it's the colors I take issue with. I tested the Ti Gray Steel/Marine Light model, which utilizes a light shade of gray for the body with teal accents — and those teal accents aren't subtle.

“You look like you stepped in a puddle of teal paint and it left a perfect mark,” is how one of my colleagues described the boots, and I couldn’t agree more. If you aren’t fond of how the Tellurix Titanium OutDry look in the photos but don’t mind the rest of the design, I’d recommend getting perhaps one of the black models instead.

Construction

The Tellurix Titanium OutDry are well-made hiking boots, and they feel durable and sturdy. Are they designed for all-year-round wear, though? Not particularly — I wouldn’t wear them in the summer. They’re made of a synthetic “technical performance mesh upper” which sounds breathable… but isn’t, and I’ll talk about this more in detail soon.

Speaking of the upper portion, there are two loops on the back for pulling the boots on and off your feet. I love it when shoes and boots have these, as I use them a lot for quick wear. The Tellarix Titanium OutDry features a Navic Fit lace system, which, according to Columbia, ensures a secure fit. I haven’t had any issues with the laces coming undone on long walks and hikes.

The Tellurix Titanium OutDry’s insoles and midsoles utilize Columbia’s Techlite+ cushioning, which feels bouncy and springy. The outsole is made from Vibram, and this material is known for its deep treads for providing grip on both wet and dry surfaces. Jargon, I know, but it definitely provides exceptional grip, which I’ll discuss in detail shortly.

All of these traits come together to deliver a pair of boots that feels long-lasting. Having extensively walked and hiked in them, I haven’t experienced any build issues or tears. They feel highly durable, similar to my Keen Zionic NXT Mid Waterproof.

Columbia Tellurix Titanium OutDry review: Break-in & comfort

As I mentioned earlier, Columbia recommends getting half a size smaller than what you typically wear, as the Tellurix Titanium OutDry runs large. I didn’t have an issue with this, though, as size seven (the one I always go for) fit me perfectly.

But it’s important to note that the boots run a little narrow, so if you’re in the U.S., I’d recommend opting for the wide fit. I don’t have the most slender feet, but they aren’t very wide either, and even I felt like the standard fit was slightly tight. Similarly, the toe box doesn’t leave a lot of room for your digits. I didn’t find it painful as such, but it’s something to keep in mind before you buy the Tellurix Titanium OutDry. If that sounds like a dealbreaker, consider the Keen Zionic NXT Mid Waterproof or the Keen Targhee IV ($169).

On the plus side, the Tellurix Titanium OutDry don’t have a break-in period — and if you’re familiar with, say, Dr. Martens boots, you’ll know how much of a pain a break-in period can be. Fortunately, I was able to wear the Tellurix Titanium OutDry straight out of the box. I didn’t have any blisters, chafe, or bleeding, which is great (and what I’d expect from a pair of good hiking boots).

Comfort

If you’re after a pair of comfortable boots — so long as they fit your feet well — the Tellurix Titanium OutDry are it. I’ve worn them on trails, hikes, and city walks, and I haven’t complained about the comfort even once. These boots are super bouncy, thanks to the TechLite+ lightweight cushioning, and they felt like I had a literal spring in my step.

The longest I wore the Tellurix Titanium OutDry, at a stretch, was on a 10-hour trek, and I didn’t have any blisters or sore spots after. I like how lightweight the boots are as well, with each woman’s boot weighing 11.5 ounces (men’s 13 ounces). I didn’t feel much stress lifting up my feet, and didn’t find myself dragging them either. They’re ever-so slightly heavier than my Keen Zionic NXT Mid Waterproof (10.98 ounces each), but the difference was hardly noticeable.

Warmth & breathability

As alluded to above, the Tellarix Titanium OutDry’s synthetic material isn’t exactly breathable, like the Columbia Newton Alpine. Having worn them during a U.K. heatwave where temperatures reached highs of 95° F / 35° C, my feet felt suffocated and like they were crying for air. I could feel sweat pooling up and escaping my socks, too. Just not a pleasant feeling. I ended up ditching them for my Keen Zionic NXT Mid Waterproof for that week.

On the flipside, the Tellurix Titanium OutDry are great for cold weather. I went for an early morning walk where the temperature was 50° F / 10° C, and my feet felt warm, well-insulated, and comfortable. Of course, even in colder temperatures, my feet sweat on challenging hikes, and because the boots aren’t especially breathable, I could feel my sweaty socks. The sweat didn’t evaporate as quickly as it does when I wear my Keen Zionic NXT Mid Waterproof.

Columbia Tellurix Titanium OutDry review: Performance

If you want a pair of boots solely for hiking, especially in cold or wet conditions, you can’t go wrong with the Columbia Tellurix Titanium OutDry. They’re grippy, flexible, supportive, and waterproof, and they were up to the challenge, regardless of the terrain. I walked and hiked over 35 miles in the boots on a variety of terrain in the U.K., including hills, city streets, rocky trails, and mossy woods.

Grip

The first thing I noticed after putting them on was just how grippy the Tellurix Titanium OutDry felt. The Vibram Megagrip outsole features 4.5mm multi-directional lugs (raised rubber projectors on the outsole), which provide great impact traction. On rocks and mossy trails, I didn’t lose any balance and was able to maintain a good grip on the ground.

Even on smooth, polished surfaces, I didn’t feel like I was losing grip on the ground. For instance, I was able to maintain my balance and didn’t even feel like I was walking on smooth and polished marble flooring in a fancy store. Similarly, recently rained-on boulders, which were as smooth as butter, felt like a walk in the park.

Support

The Tellarix Titanium OutDry offer great support, thanks to the Omni-MAX system which uses a heel-cradling midsole design to keep the foot centered and balanced on uneven ground. Like I mentioned in the earlier section, I didn’t slip or lose my balance even once. I didn’t experience any straining, regardless of the terrain I tackled.

Flex

The Terrulix Titanium OutDry offers lots of flex, especially in the forefoot. Columbia says the boots are designed as such to create a more efficient stride, and it certainly works. I found the Terrulix Titanium OutDry’s flex suitable for climbing steep hills and up elevated surfaces. I was able to find my footing easily as the boots didn’t feel stiff at all.

Waterproofing

The Tellurix Titanium OutDry is fully waterproof, even though they don’t utilize Gore-Tex, which is a household name for waterproofing tech. Instead, the boots utilize Columbia’s proprietary OutDry treatment, and this membrane is bonded to the outer shell to block moisture and keep your feet dry.

Even if you don’t live in the U.K., you’re probably aware that it rains a lot here. Shortly after the aforementioned heatwave, it became very stormy with heavy downpour, so I naturally wore the boots to test their waterproofing. I’ve been very impressed with it. Moisture and water didn’t seep through the boots even when I walked in the pouring rain and through puddles. On a hike, I walked through a stream too, and my feet remained bone dry. Nothing’s worse than soggy socks, am I right?

Columbia Tellurix Titanium Outdry review: Maintenance

Columbia has extensive instructions on how to maintain its shoes, and they’re easy to follow. To protect the Tellurix Titanium OutDry’s water repellent membrane, it’s recommended to clean and dry the boots before storing them, so that’s what I did after every muddy hike or wet walk.

As per the instructions, I ran clean, cold tap water over the Tellurix Titanium OutDry and cleaned them with a soft-bristle brush. To dry them completely, I removed the insoles to ensure every part of the boots was dry by leaving them in the shade. Columbia says to never leave your boots to dry in the direct sunlight — and don’t put them in a clothes dryer, either.

In case your Tellurix Titanium OutDry has oil, grease, or ink stains on it, you can use a mild dishwashing detergent or isopropyl alcohol to remove them. Stubborn stains can be removed by using a cotton cloth dipped in denatured alcohol and rubbing the stains, leaving them to dry, and then using a toothbrush or light-bristle brush to wipe them off. The boots can then be washed in warm water and left to dry.

Columbia Tellurix Titanium OutDry review: Verdict

The Columbia Tellurix Titanium OutDry are capable hiking boots that deliver strong performance where it matters most. They’re extremely grippy and supportive, and they’re highly waterproof, making them great for muddy trails and uneven terrain. The lightweight construction and responsive cushioning make them comfortable enough for long hikes, and there’s no breaking-in required.

However, the Tellurix Titanium OutDry falls just short of being outstanding. The standard fit runs narrow, and the wide models are available in the U.S. only. Breathability is another weakness, as the boots can become hot and sweaty in warm weather, limiting their versatility as an all-season option. Some of the brighter colorways may divide opinion, too.

At the end of the day, the Tellurix Titanium OutDry are dependable boots, but they face stiff competition from the likes of Keen. They’re good, yes, but you can get better value for your money elsewhere.

Ahead of the World Cup 2026, I, along with many others, have noticed just how grueling the competition schedule looks, especially in searing temperatures and with relentless training sessions. It got me thinking about how elite soccer players and teams all over the world approach their recovery routines.

And who better to turn to than Geoff Scott, a senior physiotherapist and Premier League performance expert who not only has 25 years of Premier League experience under his belt, but is also the founder of Hauora Performance and a director of performance at Nottingham Forest FC.

As a personal trainer, I'm fascinated by the level of fitness the players achieve to stay fit, powerful, strong and injury-resistant despite demanding schedules. "To stay ahead, we look beyond standard GPS vests and integrate recovery tech into the players' daily routines, managing their physiology around the clock," Scott says.

Below, Scott reveals how the best recovery technology is integrated into players' routines, the benefits, and how you can recover just like them with some tips we think you need to know about. Read on for more.

The Hyperboot uses a combination of dynamic air compression and warming, targeting the feet, ankles and Achilles tendons; areas which take an enormous amount of stress, according to Scott, and are under-prepared.

"Players can slip on the Hyperboot in the dressing room in the build-up to kick-off, and the compression and heat help drive blood flow into the foot and surrounding structures, loosening the Achilles and improving ankle mobility before they even set foot on the pitch," he explains.

Finally, we asked what sorts of performance checks are given to players who might be a transfer target for a Premier League team, especially when it comes to preventing potential injuries.

"When evaluating a potential transfer target, our ultimate responsibility is to be absolutely certain they can cope physically with the ferocious, relentless tempo of the Premier League or, at least, that we can develop them to get there over a period of time," he says.

"We dive deep into a player's previous physical performance stats and historical injury records. We look at their availability data, training volumes, and high-speed running trends over past seasons to assess performance metrics and robustness."

There will also be a level of live profiling. "We run comprehensive baseline testing on force plates to uncover limb asymmetries, test eccentric hamstring strength to catch residual weaknesses, and conduct thorough cardiovascular profiling.

"If the data shows a gap between where they are and what our team style demands, it gives us a clear development blueprint to build the robustness they need."

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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As a deals writer, I rarely come across a sale so good that I want to keep them to myself... until now. The beloved activewear and accessories brand Lululemon is running an EOFY sale that has me reaching for my credit card, stat.

With up to 51% off its range of clothing, sneakers and accessories as part of its Mid Year Sale, there are plenty of options for every type of activewear fan. Some of Lululemon's well-known collections are also on sale, including pieces from its Align range and Wunder Train line.

So if you're looking to spruce up your wardrobe with cosy loungewear, gym essentials, runners or even new weatherproof items, Lululemon's Mid Year event has you covered. You'll need to act fast to nab some of these bargains, though — this sale will come to a close on July 1, 2026, and stocks are only available while supplies last.

Gather 'round, fitness fiends. It's EOFY sales season, and as a leggings lover, I’m happy to confirm it’s offering up plenty of opportunities to save on some sweet new gym gear. With a plethora of top-rated brands holding their own mid-year events, you could score an impressive bargain or two when shopping for athleisure wear this June.

Notably, most of our favourite activewear makers have already kicked off their sales — such as Gymshark, Asics, Lululemon and Puma — with up to 80% discounts available. There are already plenty of great buys available — and delaying might see your preferred size or colourway sell out.

Whether you're after a new pair of bike shorts, leggings, sneakers or training shoes, or perhaps even a gym bag to carry your favourite gear in, the June 2026 EOFY sales are sure to have something to suit.

Below, I've gathered some of the top deals available to buy right now, some retailer quicklinks for my top-rated sales, and some frequently asked questions to help you better prepare for all that EOFY fitness sales have to offer. Happy shopping!

Retailer quicklinks

Here are 12 fitness retailers that are either currently holding EOFY sales or are expected to start theirs soon.

• Asics: sign up for a OneAsics newsletter to score up to 30% off during its member-exclusive EOFY sale
• Adidas: EOFY sale hasn't commenced yet, but plenty of discounts on Adidas' Outlet page
• Elite Eleven: shop up to 60% off sitewide during Elite Eleven's Mid Year sale
• Gymshark: shop up to 30% off sitewide, and an extra 50% off GymShark's Last Chance section
• Hoka: shop up to 40% off select styles during Hoka's Fly Into Sale event
• Lorna Jane: shop up to 40% selected styles during Lorna Jane's June sale
• LSKD: no official sale as yet, but plenty of options available in LSKD's sale section
• Lululemon: the brand's Mid Year sale has slashed on women's and men's clothing, accessories and shoes
• Matte Collection: save up to 40% off Matte Collection's leisurewear during its anniversary sale
• Muscle Nation: shop up to 30% off sitewide during Muscle Nation's sale
• New Balance: take an extra 20% off select clearance styles on New Balance's website
• Nike: Nike's end-of-season sale slashes 40% off select clothing, shoes and accessories
• P.E. Nation: up to 60% off discounted styles in P.E. Nation's mid year sale
• Puma: shop up to 50% off during Puma's end of season sale right now

Best EOFY activewear deals so far

FAQs

We all know that strength training is essential as we get older, but if you’re a complete beginner or returning to fitness after an extended break, you’ve come to the right place.

Below, Megan Hely, owner and personal trainer at Hustle N Muscles in Jersey City, shares two exercises she gives all her clients over the age of 65 to build strength, mobility, and balance. You won’t need any additional equipment to complete them, just your own body weight.

As a reminder, if you’re currently injured or recovering from a specific injury, it’s always best to seek personalized advice from a qualified professional before trying anything new.

What are the exercises?

“In addition to strength training and mobility, we focus a lot on balance and skills like getting down and back up off the floor,” says Hely. Building functional fitness, as in the kind of fitness you need to get up off the floor, stand up from the toilet, or climb stairs, can help you stay independent for longer.

The two exercises below will help strengthen your upper body, lower body, and core. Remember to start slowly and increase your reps as the exercise starts to feel easier. If at any point you feel a sharp pain, stop and seek professional help.

Wall push-ups

“Place your arms at chest level against the wall and take one large step backward. Slowly lower yourself towards the wall, with the elbows bent at a 45-degree angle. Hold for a second, and then slowly push yourself back up until your arms are straight (making sure not to hyperextend your elbows).

Do 3 sets, starting with 8 reps and increasing as the exercise becomes easier,” says Hely.

Sit to stand

“Sit in a sturdy chair with feet flat on the floor and arms crossed over your chest. Hinge your hips backward and press through your heels to a standing position. Carefully lower yourself down into the chair by pushing your hips backwards and bending your knees.

Do 3 sets, starting with 8 reps and increasing as the exercise becomes easier.”

What are the benefits?

These two exercises use all the muscles needed to do a push-up or squat, without the same stress on your joints. Wall push-ups will work your chest, shoulders and triceps without stress on your wrists, shoulders and upper back. Despite being low-impact, you’ll still be working the muscles in your upper body and putting healthy stress on the bones, which is vital for combating osteoporosis.

The sit-to-stand is essentially a squat, as you’re engaging your quads, glutes and hamstrings. You’ll also have to engage your core to stabilize your body as you stand. If you struggle with knee stiffness or arthritis, this variation of the squat is far less aggravating than a bodyweight squat while still helping lubricate the knee and hip joints, reducing stiffness.

Doing both of these exercises can help strengthen your core, improving your overall balance and reducing your risk of falls. Remember to think about keeping your abs engaged as you do both, sucking your belly button into your spine and zipping your abs up and in.

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Ahead of the World Cup 2026 kicking off, I recently sat down with Emma Deakin, Performance Director at Manchester City Women's Football Club, to discuss how the women's team trains and recovers after just winning the Women's Super League (WSL) this season.

As a personal trainer, I'm not only fascinated by how elite soccer players recover, but also how they train to stay fit, powerful, strong and injury-resistant despite demanding schedules across all competitions. And yes, despite the amount of running players do, that does involve strength training, a decent amount of time spent in the gym and a focus on recovery.

Below, I've shared some fascinating insights into my time with Deakin, plus four strength and recovery methods inspired by the women's team and how I'm trying them for myself.

The protocols below are inspired by Deakin's prioritization of certain exercises, equipment, or muscle groups in the gym.

In terms of training overall, Man City women's performance team says each day of the week (Sunday to Sunday) leading up to a game will look different, with a rest day the day after a match, followed by two training days, a day off, then a two-day lead-in to the next game.

There's a focus on adaptation for the first two days, looking at smaller areas, smaller numbers and intensive shorter working durations at a higher intensity. Next, there are longer working durations, bigger numbers, an extensive focus and bigger pitch areas.

The two days leading into a game are tactical and shorter, with smaller pitch areas and a focus on tapering down to the game.

"We keep the training load high," counters Deakin. "Say we were playing Chelsea or Arsenal three times a week, what would our output need to be, and how do we make sure the girls are ready and prepped for that?"

Given City's schedule next season, you have to be prepared for big games consistently, regardless.

And a one-size-fits-all approach? Not at this level.

"We profile all our players in terms of strength metrics and aerobic capabilities, and that informs their individual, tailored gym and programming for the season," Deakin tells me.

During our conversation, there's a strong focus on the importance of the lower body and the muscle groups responsible for driving force, power, speed and direction change.

The exercises, kit and protocols below are inspired by our catch-up.

4 strength and recovery tips for your workout routine

1. Calf exercises

"Calf machines for soleus and gastrocnemius," says Deakin. The soleus is the deeper of the two, sitting beneath the gastrocnemius and playing a critical role in running, especially during the push-off phase. The gastrocnemius is the larger muscle responsible for power.

As Deakin mentions earlier, calves are incredibly important in football if you want to generate force on the pitch, especially since you'll be running and changing direction repeatedly for at least 90 minutes of the game.

Interestingly, your calves are called the second heart, working as a pump to help push deoxygenated blood upward against gravity. Aided by one-way valves (which prevent backflow), they help reduce the strain on your heart while keeping your blood moving.

The next time you hit the gym, consider adding calf machine exercises into your regimen. You could also start with seated calf raises, calf raises, or weighted raises instead and build up.

Aim for 8-12 reps and 3-4 sets.

2. Squats

Squat racks are a favorite for Deakin. "I would struggle to go to a gym and not have those in it," she says. "We are big on strength...We set quite high benchmarks for our strength metrics...That is based on the research around the output they need to put out."

Squats are one of the big 5 compound lifts in the resistance training world, responsible for building strength, power and muscle in the lower body, including your hips, glutes, quads, hamstrings and calves. Your core recruits heavily to stabilize your torso, and depending on how you load the squat (front or back), you can emphasize the front or back of the body more.

Try 6-12 reps depending on load (6 reps at a heavier weight, 12 at a lighter weight) and 3-4 sets.

3. Eccentric loading

Eccentric training can help your body cope better with deceleration and absorbing force; it occurs as the muscles lengthen (like the lowering phase of a squat) and can help you load heavier, build muscle and reduce injury risk.

Eccentric loading can be done using tempo training. For example, slowing down the lowering phase of the squat, then pressing upward with power. You might adopt a tempo known as 4-1-2-1, which would mean lowering for four, pausing for one, lifting for two and moving into the next rep. Of course, this is just one way of approaching it in the gym.

"Any time that you're doing small area work and you're getting a high volume of breaking (and) changing direction tasks, that's a stimulus within itself, so what we try to do in the gym is make sure we're complementing that," says Deakin. "That changes through the season, but certainly...The hamstrings need some supermaximal and eccentric work."

By that, Deakin means training and game time itself provide a lot of eccentric stimulus, so it's important not to overdo the same types of movements in the gym setting; instead, it's about complementing them.

Eccentric and, more generally, progressive loading doesn’t just refer to lifting heavier weights over time, either — you can add intensity in different ways, including the reps or sets you use, tempo, depth, or the amount of time you work for. It's about considering volume within a training plan.

4. Blood Flow Restriction (BFR)

I trained with Hytro Blood Flow Restriction garments, and the Man City Women's team also incorporates Hytro training garments into their recovery regimen.

There’s plenty of research backing BFR, including a study by the International Journal of Sports Physical Therapy, which found it can “improve muscle hypertrophy and strength to a greater extent than low-resistance training alone” and may produce “similar gains in hypertrophy” and strength as higher-load resistance training.

The Blood Flow Restriction wearable is pressure-validated and tailored for sports performance but can be used by anyone, anywhere, during training or recovery. The Hytro technology (shorts or tee) is positioned at the most proximal point on the limbs and uses a strapping mechanism that tightens around the upper arms or thighs.

Blood flows into the limb while the straps restrict return flow to the body, meaning the veins are constricted, and the arteries are left alone.

You can use the Hytro BFR garments for passive and active recovery, workout prep, or as a finisher, but if you do choose BFR, it's best to check Hytro protocols, as these give recommended settings to follow.

I’ve been focusing on the exercise recovery modality and started on the second setting, building up to the top setting as I adapt to the pressure. I used protocols of 5 minutes strapped in, then 2 minutes off, for 3 sets.

"It's ease of use," says Deakin, when I ask what draws City to Hytro garments. "It's easy to use, compact to travel with...It's useful from a recovery perspective."

She adds, "There are so many different ways the players can use it... Some really like active recovery, so they'll use it on a bike; some like static recovery, where they can just sit on a bus...Some like to go in an ice bath, so we can team it up with that to supercharge recovery."

The team also uses the garments in rehab settings, such as returning to therapy or training after an injury.

My verdict

Squats already feature heavily in my training regimen. Still, I've whipped out my Hytro shorts and started using them again during recovery sessions on the bike and walking; I forgot just how much I love using them, how intense it feels when you're strapped in, and how awesome that feeling of release and flushing feels after. It's a no-brainer for my DOMS moving forward.

I've also begun adding weighted calf exercises back into my lower-body workouts as I've started increasing my running output this summer, and I can't wait to see if this helps support my joints and, more widely, my lower-body routines during the next few months of training.

While it's early days, I often neglect my calves, and they're important muscles to keep strong, especially if you value mobility, play a lot of sports, or enjoy walking, running, or hiking, given that they support forward propulsion.

I'll be reporting back a few months down the line. In the meantime, do you use any of these tools for recovery and workouts, and if so, which ones and why?

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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It’s fair to say Adidas and running are having a bit of a moment. The sub-2-hour marathon barrier was broken for the first time by an Adidas athlete running in an Adidas shoe that weighs less than a bar of soap.

Record-breaking super shoes aside, Adidas has been rolling out shoes for us mere mortals that are still fun to go fast in or just enjoy the ride, while still squeezing in some of its most groundbreaking and innovative technologies.

While I’ve not stepped foot inside of the Adidas Adizero Adios Pro Evo 3, here are three Adidas running shoes I have laced up that I think deserve their flowers.

1. Adidas Adizero Evo SL

The Evo SL is arguably as important a running shoe as the Evo 3, because it’s everywhere and for good reason. This is the running shoe I wear the most because it can do a bit of everything. It also looks great, which means you can keep it on when you’ve ticked off a speed session in them.

Adidas’ Lightstrike Pro midsole brings the bounce and liveliness to help them come alive at faster paces without needing a carbon plate. They feel great for comfortable daily runs, and this is a shoe you could stick on for a race, or you’ve got a speedy Parkrun on the agenda.

The Evo SL has now spawned new versions, including one with a woven upper. I think the OG Evo SL is the standout one and is always a joy to get out running in it.

2. Adidas Adizero Adios Pro 4

The Pro Evo might be the talk of the town right now, but we shouldn’t ignore the other carbon racer Adidas has in the ranks; that’s not too shabby. That’s the Adidas Adizero Adios Pro 4. While carbon racers can be pricey, this is one of the more affordable top-tier options you can now pick up for a far more budget-friendly price. In return, you’re still getting a nice, lightweight shoe with a very breathable upper and Lightstrike Pro foam that’s both soft and springy. Match that up with Adidas’ carbon energy rods and your faster paces, and being in the Pro gets fast and lively quickly. Whether you’ve got more focused speedwork to tackle or need something to cruise at target marathon pace in training, the Pro 4 remains a beaut of a shoe.

3. Adidas Adizero Evo SL ATR

The Evo SL ATR takes the already great Evo SL and sticks a bit more outsole on it. That doesn’t turn it into an all-out trail shoe. It does make it better equipped to handle wetter and muddier routes. Matching up the Continental rubber with 1.5mm lugs gives you that extra reassurance underfoot that you’re not going to be slipping and sliding around. The upper is also a breeze to wipe down when you’ve had to tackle more challenging conditions. It includes all the same shoe ingredients that make it a standout Adidas shoe. The Lightstrike Pro still brings the enjoyable bounce with a ride that’s versatile enough to let you mix up the paces. I’d say it takes a few runs to get that same great Evo SL feeling, but you will get it plus that tougher, grippier outsole.

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Pilates is hailed as one of the best forms of exercise for sculpting a strong, stable core. Developed by Joseph Pilates in the early 20th century, what was once a niche dancer’s workout is now used by celebrities to get in shape — and one of these celebs is Margot Robbie.

Robbie famously used strength training and reformer Pilates to get in shape for her role as Barbie. She trained with Pilates instructor and personal trainer, David Higgins, who has worked with stars including Scarlett Johansen and Ariana Grande.

Yet if you don’t have an expensive reformer Pilates membership, fear not. Pilates instructor Chissi Glow has come up with a ‘Barbie’ series of workouts you can do from home, using just a foam roller and a set of dumbbells. Check out the best adjustable dumbbells for working out at home here.

I’ve been practicing Pilates for 15 years. It’s helped me get to the start line of six marathons injury-free, as well as rebuild my core and pelvic floor muscles following the birth of my son two years ago. To find out more, I unrolled my exercise mat, grabbed a foam roller, and gave this workout a try. My abs still haven’t forgiven me.

What is the workout?

All you’ll need for this workout is a foam roller and a set of dumbbells. If you don’t have a foam roller, you can use a rolled up towel, or a Pilates ball if you own one. The goal is to create some instability — this makes the deep transverse abdominis muscles in your midsection work harder to stabilize your body as you move.

As with all Pilates workouts, the key here is to move slowly and with complete control. The slower you move, the harder your core is working.

Here’s the exercises:

• Bicycles, 4 x 20 seconds: For this exercise, place the foma roller underneath your sit bones. Raise one leg, then the other into tabletop position, keeping a 90-degree bend in your knees. Hold a dumbbell in each hand and raise both towards the ceiling, with your arms straight. Engage your core, thinking about sucking your belly button into your spine, then circle your legs around, as if you were riding a bike, while keeping your upper body still.
• Wide leg toe taps, 4 x 8 reps: Keeping the dumbbells raised and your arms straight, take your knees hip-width apart, and keeping the bend in your legs, tap both toes down to the floor together, before slowly lifting them back to your starting position. If this is too hard, drop the weights or remove the foam roller.
• Alternating toe taps, 4 x 10 reps: Place your dumbbells down to the floor for this move. Keeping your lower back pressed into your foam roller, tap one toe, then the other to the floor.
• Flutter kicks, 3 x 20 seconds: Extend you legs to the ceiling, keeping your toes pointed. Flutter one leg, then the other, trying to keep your legs straight. To make this harder, lower your legs to a 45 degree angle.
• Saddle scissors, 3 x 10 reps: Keeping your core engaged, raise your legs to the ceiling, pointing your toes. Take both legs out to the side, then using your core, bring them back to your starting position.

What are the benefits?

Doing these exercises on a foam roller is one of the most effective and affordable ways to mimic the feel of a Pilates reformer at home. By lying on the foam roller, you’re adding a huge amount of instability to the exercises, meaning your deep transverse abdominis and pelvic floor muscles will be working harder to stabilize your body.

The foam roller also helps you move with better alignment. If you let your hips tilt during exercises like toe taps, the roller will instantly rock or wobble. This forces you to correct your aligment and stay centered, which in turn means you’ll be working both sides of the body equally.

Finally, with the added resistance of holding two dumbbells in this exercise, you’ll likely have to slow down and really think about moving with precision and control. If you rush the exercises, you’ll wobble, so this is a great workout for really helping you concentrate and move with good form.

Follow Tom's Guide fitness on Instagram for more workouts, routines, tips, and tricks.

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The Keen Targhee Apex Mid hiking boots describe themselves as comfortable right out of the box, and that’s no lie. They’re lighter than my usual hiking boots, but still offer good support even through trickier terrain.

The multi-directional lugs on the soles of the shoes deliver excellent grip, even in wet conditions, and they’re waterproof, so they're good-to-go for all weather. But as with many shoes from Keen, you’re either going to love or hate the design, and the wide fit may be a little roomy for some wearers, although it ensures a spacious toe box.

To find out more about these hiking boots, you can keep reading this full Keen Targhee Apex Mid review.

Keen Targhee Apex Mid review: Specs

Keen Targhee Apex Mid review: Price

The Keen Targhee Apex Mid hiking boots are available in women’s sizing and colors as well as men’s. The women’s version of the shoe is available in the U.S. from REI for $190 and in the U.K. directly from Keen for £150. The shoe comes in U.S. size 5-12 with half sizes and U.K. size 2.5-9, with half sizes available. You can get them in a range of colors, including Fig/Burnt Brick, Vintage Indigo, Lemon Grass, Abbey Stone/Birch and Lily Pad/Fig.

The men’s version of the she is available in the U.S. from REI for $190 and in the U.K. directly from Keen for £150. They are available in U.S. sizes 7-15, with half sizes and wide options, and U.K. sizes 6-14, again with half sizes. They come in a different range of colors to the women’s shoe, which include Dark Olive/Khaki, Abbey Stone/Birch and Alloy/Black.

If you don’t need as much traction from the multi-directional lugs that come with these boots, the Keen Zionic Mids offer a more flexible outsole for $170. These boots are also available in a wide range of colors.

Or if you want something to take on a more standard hiking trail where you might encounter more muddy conditions, I would recommend the Keen Targhee IV, my personal favorite hiking boots. These cost $169 and have a lot more side wall and arch support (although the Targhee Apex boots also have very comfortable arch support).

Keen Targhee Apex Mid review: Design

As with a lot of shoes in the Keen range, the Targhee Apex Mid hiking boots are quite divisive — you’ll love them, or you’ll hate them. But Keen knows that a lot of their shoes can be considered on the uglier side, but they own it, and I respect that. They describe the Keen Hyperport H2 shoes as “the world’s ugliest sandals.” While the Targhee Apex Mids aren’t exactly to my taste, I’m willing to sacrifice style for comfort.

The shoes are very lightweight, at 11.1 ounces, and that makes walking long distances feel like a breeze. They’re noticeably lighter than my Keen Targhee IV (16.6 ounces), which I usually wear on hikes.

The fit of the Targhee Apex IV is pretty wide, so as someone with narrow feet, I had to tie the laces tight, but it meant I had plenty of room in the toe box. This makes the shoes feel a lot more comfortable, especially if you wear thick pairs of socks to combat any friction within the shoes.

The shoes have a drop value of 0.5 inches, which is the difference in height between the heel and the front of the shoe. This kept me leaning forward enough that my posture never suffered, even on steeper inclines. I always opt for shoes with a drop value around this level, as it makes me feel a lot more stable when walking.

Upper

The upper of the Targhee Apex Mid hiking boots is mesh, with overlays for durability in high-wear areas, such as on the tops of the toes. I found this great for moving through loose terrain like rocks, as it meant the mesh wasn’t getting ruined. The mesh lining is also breathable, so my feet never feel sweaty.

The KEEN.DRY waterproof membrane lets vapours out without letting water in, and I love this technology when working my way through puddles in my Keen Leiki sneakers, so I knew I could rely on it with the Targhee Apex boots.

Insole

The insole of the Targhee Apex hiking boots uses KEEN.ReGENX foam that absorbs the impact of your walking. I could feel the bounce as I was walking, so I appreciated this as I didn’t feel my feet getting tired or achy. The arch of the shoe is also great as it helped my feet stay supported, although it didn’t feel as high as the Salomon XT-6 sneakers, which are my most comfortable shoes.

Thankfully, the shoes use Keen’s Eco Anti-Odor technology. If you’re an avid hiker, you know this is a godsend for keeping your shoes smell-free — and as a bonus, it’s pesticide-free.

Outsole

Between the insole and outsole of the shoe is a stability shank. This helped to combat overpronation and stopped my feet from twisting, which is an issue I usually have when hiking on uneven terrain. The KEEN.ALL-TERRAIN Traction design uses multi-directional lugs, so I had no issues with slipping, either.

At the front of the shoe, you’ll find the KEEN.PROTECT Toe Bumper. The outsole comes up to the front of the toes. This is ideal for protecting against rocks on the trail.

Keen Targhee Apex Mid review: Performance

The Keen Targhee Apex Mid hiking boots are a much-needed addition to my shoe collection. They bridge the gap between sneakers and traditional hiking boots perfectly, giving me a little more flexibility but still providing ample support.

Grip

The Targhee Apex Mids have multi-directional lugs on the soles of the shoes, which were great for ensuring I wasn’t slipping where the muddy ground was a little damp, and also helped me when walking across rockier terrain.

They have a lot more grip on wet surfaces than my Keen Targhee IV, but that’s to be expected since the lugs are much deeper.

Support

I had plenty of support from the Targhee Apex Mid hiking boots. These boots cover the ankles, which is perfect if you’re climbing mountains or steep trails. I didn’t have any issues with rolled ankles.

The shank in the middle of the shoe also adds to the stability, although as I mentioned earlier, I wish the arch were a little higher for comfort and support.

Flex

Even with the shank running through the centre of the shoe, there’s still a lot of flex. It can be great at times to have stiff shoes for stability, like the Keen Leiki sneakers, but the flex around the toes in the Targhee Apex Mids made traversing uneven and tricky terrain feel effortless.

Waterproofing

The Targhee Apex Mid hiking boots are fully waterproof. I wore them out in the rain and to walk through puddles, and my socks didn’t get wet at all. Of course, if you go into water that’s too deep, it will leak in through the top of the shoe, but I was mindful, and my feet remained dry.

Keen Targhee Apex Mid review: Maintenance

Maintenance of the Keen Targhee Apex Mid boots is very easy. They’re going to get muddy after a hike, and it’s best to get any dirt off as soon as you can to preserve the waterproofing membranes. Keen recommends gently brushing the shoes with a soft, damp sponge to remove loose dirt. Any stains should be treated using a gentle cleanser. The shoes are waterproof, so they don’t take very long to dry at all after cleaning.

When cleaning my books, I found it best to give them a bang against a wall outside to make sure I was getting all of the mud out of the multi-directional lugs.

Keen Targhee Apex Mid review: Verdict

The Keen Targhee Apex Mid are some of the most comfortable shoes I’ve walked in — but that’s no surprise coming from Keen. They’re lighter than my usual hiking boots, so great for longer walks, but still provide solid arch and ankle support..

For me, the multi-directional lugs are the star of the show since these shoes offered me awesome grip no matter the terrain. They’re also waterproof, so you can wear them in any weather, and even take on river walks.

As with most of Keen’s offerings, you’ll either love or hate the design, and the wide fit may be a little spacious for some. But all in all, this is a shoe I want with me even on the trickiest trails.

The Telstar, Brazuca, and the Jabulani. Adidas footballs are inextricably tied to the biggest football tournament in world football.

For the 2026 edition of the World Cup, 48 teams will have a brand new ball to play with. One that’s been designed not only to pay homage to the hosts, but also to be one that players will enjoy rifling into the back of the net.

The 2026 World Cup ball is the Adidas Trionda and here’s why this World Cup football might be Adidas’ most special one yet.

The name

Like previous Adidas World Cup footballs, the name carries a meaning. Trionda is a Spanish-influenced name, which translates to three waves. The three waves represent the co-hosts for this year’s tournament, with matches set to be played in Canada, Mexico, and the US.

Those waves meet together in a triangle on the ball to symbolise the three countries uniting as hosts. The Trionda features the colours as well as emblems from each nation's flag. So you’ll spot a white star to represent the US, the eagle from Mexico’s flag, and the Maple Leaf from Canada’s flag.

There’s a whole family of Trionda balls

The actual ball that players will be using during matches at the World Cup is the Adidas Trionda Pro. That’s not the only ball available in the Trionda range. There’s the Trionda Competition, which is also suitable to be used in competitive matches. The Trionda Club is the ball you take for a kickabout down the park, and you can even pick up a Trionda mini for a more child-friendly option. Or something that’s easier to chuck into your suitcase.

Pitch perfect

As seen at the Club World Cup last summer, the weather could be a big talking point at the World Cup. Whether that’s players tackling heavy rain or having to handle humid conditions. Adidas kept the weather in mind when designing the Trionda Pro ball. It included embossed icons, with the aim of improving grip when players are dribbling the ball or striking it in hot or rainy weather.

More controlled flight

The Trionda Pro features a four-panel design and is a seamless ball, which should lead to it being more stable in flight when it’s being drilled across the pitch or shot towards goal. Adidas achieved this more controlled flight by adding deep seams as well as debossed lines to create a drag that’s spread more evenly across the ball. That’ll be good news for goalkeepers concerned that a misbehaving ball could end up embarrassing them on the biggest stage.

Better ball smarts

After Adidas first introduced Connected Ball Technology in its Al Rihla ball used at the 2022 World Cup in Qatar, the Trionda Pro now features an enhanced version of that same technology.

A 500Hz motion sensor chip is now placed inside one of the ball’s panels as opposed to sitting in the centre of the ball as it did on the Al Rihla. That sensor can capture sophisticated ball data, and when combined with player position data and AI, can be used by VAR officials to help speed up offside decisions.

The use of those improved smarts does not end there. It will also be able to help officials correctly identify when an individual touches the ball. That could have a huge impact on match officials, making the correct calls over contentious handball incidents.

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The North Face Altamesa 500 v2 arrived on my doorstep unexpectedly the week before I was due to travel to north Portugal for a family vacation, and the timing could not have been better, because they were the only running shoes I took on holiday and proved perfect for the task.

I knew I was going to be near some trails on the trip, but didn’t know what the terrain was going to be like, so I needed a versatile trail shoe that could also handle road runs and be comfortable for walking and traveling.

The Altamesa 500 v2 ticked all those boxes superbly well, and they’re certainly among the best trail-running shoes for those sticking mostly to tamer terrain, like myself.

They’re now my go-to trail shoes, and are actually comfortable enough to use for runs done exclusively on the road as well. Just be wary of running in deep mud or narrow, rocky tracks, where the wide design, shallow lugs and high stack of the Altamesa 500 v2 aren’t ideal.

The North Face Altamesa 500 v2 review: price and availability

The TNF Altamesa 500 v2 launched in spring 2026 and costs $170 in the U.S. and £135 in the U.K., and though it isn’t cheap, it’s a more affordable alternative to the plated Vectiv Enduris 4 and Summit Vectiv Pro 3 shoes in the TNF line-up.

Some notable road-to-trail rivals are cheaper, however, such as the Hoka Challenger 8 and the New Balance Hierro v9, which are both $155.

The North Face Altamesa 500 v2 review: design and fit

The Altamesa 500 v2 is currently available in five colors in each of the men’s and women’s shoe, and fit me well in my normal running shoe size, with a lot of room around the toes to give them room to swell on very long trail runs.

It’s listed as having a stacked height of 36mm at the heel and 30mm at the forefoot for a 6mm drop, but this might not include the insole, because it looks and feels like a higher-stack shoe than that.

Despite being so well cushioned, the Altamesa 500 v2 only weighs 10.2oz, which is surprisingly light for a trail-running shoe with a thick outsole.

Upper

The Altamesa 500 v2 has a hardy mesh upper that breathes well in the forefoot and has a reinforced toe cap to protect your feet from stray rocks and roots.

There’s a pull tab on the back of the shoe and some padding around the collar, but not so much that it felt too hot during my runs in the sun.

It’s not as structured and protective as some trail uppers, but I found it comfortable throughout my runs and it held my foot securely when running downhill or on uneven ground.

Midsole

The midsole in the Altamesa 500 v2 is made from TNF’s Dream foam, which is a springy nitrogen-infused TPU material.

It’s a soft and comfortable foam but rebounds quickly so it doesn’t feel too unstable on trails, and combined with the rocker shape of the midsole it delivers a fun, bouncy ride that shines on flatter trails.

There’s no plate in the midsole of the Altamesa 500 v2, either to protect the feet from rocks or deliver a more propulsive ride. For that you can look at the Vectiv shoes from TNF.

Outsole

The Surface CTRL rubber outsole on the shoe has 4mm lugs that are mostly chevron-shaped and quite broad.

It’s shoe designed to grip on harder terrain and be comfortable for road runs alongside trails, so it doesn’t have the deeper lugs required to bite into deep mud.

The North Face Altamesa 500 v2 review: running performance

I ran around 35 miles in five days in the Altamesa 500 v2 while on vacation, mostly on hard-packed dirt trails but with several longer stints on rocky ground, and one run done entirely on the road.

Throughout my runs it proved to be exceptionally comfortable thanks to the Dream midsole, and as someone who’s not used to doing a lot of hilly running, the Altamesa 500 v2 protected my legs well on the downhills in particular.

It’s not just a comfortable foam either. You get a lot of energy return from the Dream midsole, and when you’re on flatter, runnable terrain the rocker and springy foam deliver a very enjoyable ride at slow and steady paces.

Despite being a big shoe, the Altamesa 500 v2 isn’t too heavy either, and when I attempted to speed up a couple of climbs it didn’t feel too cumbersome.

However, when I was running on narrow, rocky trails where my landing spots were smaller and often involved the edge of rocks, the large, wide design of the shoe was a drawback. It’s not very agile or as stable as a firmer shoe, and I had to be careful when descending in particular.

It’s not built to be a shoe that will handle technical mountain trails, and though you can pick your way through short, tricky sections well enough in the Altamesa 500 v2, it’s best kept on milder terrain where you get the most from the bouncy midsole.

The grip was mostly good for me in dry conditions, though when running on large, flatter rocks it doesn’t cling to them as securely as sneakers with a Vibram MegaGrip outsole in my experience.

Should you buy the The North Face Altamesa 500 v2?

The North Face Altamesa 500 v2 are not the cheapest running shoes out there (although they are actually good value in the U.K.), but if you’re all about comfort and mix up your runs between roads and light trails, I think they’re the top option on the market I’ve tested.

If you want a more versatile trail-shoe that can handle more technical tracks but is still comfortable, I was impressed by the Kiprun Kipsummit Max when I tested it, while the Hoka Speedgoat 7 offers a firmer and more agile ride that’s better suited to narrow, technical trails than the Altamesa 500 v2.

The Hoka Challenger 8 and New Balance Hierro v9 are two other strong road-to-trail options with highly cushioned designs. Both are good, but I prefer the springier ride feel of the Dream foam in the Altamesa 500 v2, so have it as my top road-to-trail pick right now.