Category: News

Contouring has its roots in Elizabethan theatre, where performers relied on chalk or soot to sharpen their features for audiences seated far away. As cinema emerged, the technique evolved further, with make-up artists refining facial structure to prevent faces from appearing flat on screen. Later,  drag performers played a major role in popularising contouring, using it to dramatically sculpt and transform facial shapes.

That artistry now carries through to modern beauty routines, made far more approachable thanks to today’s contour sticks. Once reserved for professionals, contour products have become a staple in everyday make-up, offering soft definition, subtle shadow, and a sculpted finish. Unlike bronzer, which adds warmth, contour products are usually cool-toned with grey undertones, designed to replicate the look of natural shadows on the face.

A Softer, More Natural Approach

Modern contouring is much more understated than its theatrical beginnings. The right formula enhances your features with a lifted, soft-matte effect, avoiding harsh lines or heavy shading. Stick formats are particularly beginner-friendly, allowing for direct application and easy blending along the cheekbones, temples, nose, and jawline for a naturally sculpted look.

However, not all formulas perform well. A poorly made contour stick can result in a muddy finish or become difficult to blend, disrupting the overall make-up look. To avoid this, I spent several weeks testing contour sticks across a wide range of price points to identify the standout options.

The Best Contour Sticks for 2025

• Best overall: Westman Atelier Face Trace Contour Stick – £44, Harrods.com
• Best for precision: Morphe Shapelifter Micro Contour Stick – £12, Boots.com
• Best long-wearing: Sacheu Contour STAY-N – £18, Amazon.co.uk
• Best budget buy: MCoBeauty Dual-Ended Contour Stick – £14, Amazon.co.uk
• Best shade range: Fenty Beauty Match Stix Matte Skinstick – £17.50, Johnlewis.com

How I Tested the Contour Sticks

Over the course of a month, I thoroughly tested a variety of contour stick formulas to narrow the list down to the top performers. Each product was assessed on how smoothly it blended over foundation and skin tints, how effectively it sculpted my round face, particularly along the cheekbones, as well as the packaging quality, shade availability, and overall value for money.

The final selection includes contour sticks priced from around  ensuring options for every budget. A more detailed breakdown of my testing process can be found at the end of this guide.

Staying youthful isn’t just about looks—it’s about keeping your body flexible, mobile, and energized as the years pass. In India, where yoga has deep cultural roots, longevity-focused experts often emphasize daily stretching as a powerful tool for healthy aging. These five simple stretches, recommended by a yoga expert specializing in longevity, are designed to support joint health, posture, and circulation. When practiced consistently, they can help reduce stiffness, improve balance, and keep you feeling active and confident well into later life.

Daily yoga stretches for youthful mobility

One of the biggest reasons people feel older than they are is limited mobility. These daily yoga stretches focus on maintaining joint freedom, improving muscle elasticity, and supporting spinal movement. According to longevity-focused yoga teachers, gentle stretches done every day can keep the body adaptable rather than rigid. Instead of pushing to extremes, the goal is slow, mindful movement that wakes up the muscles and lubricates the joints. Over time, this approach enhances posture, reduces everyday aches, and encourages a sense of ease in movement that many associate with youthfulness.

Youthful flexibility through simple daily stretches

Flexibility naturally declines with age, but daily stretching can slow that process dramatically. These five stretches are chosen to promote healthy circulation, maintain soft connective tissue, and encourage balanced alignment. Practiced in the morning or evening, they help release areas that commonly tighten, such as the hips, shoulders, and lower back. Yoga experts stress consistency over intensity—small, repeated efforts build long-term benefits. When flexibility is preserved, movements feel smoother, injuries are less likely, and the body responds more efficiently to daily physical demands.

Longevity-focused yoga stretches recommended by experts

Longevity-based yoga isn’t about complex poses; it’s about sustainability. These expert-recommended stretches support nervous system calm, encourage deep breathing habits, and build functional strength alongside flexibility. Each stretch works with the breath to gently stimulate muscles and fascia without strain. Over time, this method improves body awareness and resilience. Yoga professionals often note that people who stretch daily not only move better but also recover faster from fatigue, making these practices a practical investment in long-term wellbeing.

Why these five stretches support long-term youthfulness

What makes these stretches effective is their holistic impact on the body. Together, they enhance daily movement ease, support age-friendly mobility, and promote lasting body balance. Rather than isolating one area, they work across major joints and muscle groups, helping the body age gracefully. When paired with mindful breathing and regular practice, these stretches become more than exercise—they turn into a daily reset that keeps the body responsive, comfortable, and energized across the years.

Stretch Focus	Main Benefit	Body Area
Spinal stretch	Improves posture	Back and neck
Hip opener	Boosts mobility	Hips
Shoulder release	Reduces stiffness	Shoulders
Hamstring stretch	Enhances flexibility	Legs
Full-body flow	Supports balance	Whole body

Frequently Asked Questions (FAQs)

1. How often should these stretches be done?

They are most effective when practiced daily, even if only for 10–15 minutes.

2. Are these stretches suitable for beginners?

Yes, they are gentle and can be adapted to different fitness levels.

3. Can older adults safely follow these stretches?

Most older adults can, but modifications and medical advice are recommended if needed.

4. When is the best time to do daily stretches?

Morning or evening both work, as long as the routine is consistent.

Since the very beginning of haircuts, commitment-averse beauty lovers have steered clear of bangs, fearing the dreaded grow-out stage. But learning how to style grown-out bangs is far easier than it sounds. You may even discover that the in-between phase suits you better than your original fringe—or the haircut you’re transitioning toward.

“With the right cut, thoughtful styling, and patience, growing out bangs can look polished rather than uncomfortable,” says Eddie Parra, celebrity stylist at Benjamin Salon in New York City. “The goal is to make them look styled—not ignored.”

One thing experts strongly advise against is trimming your own bangs into a transitional shape without professional experience. “Trying to fix them yourself can delay the grow-out by months,” warns professional hairstylist Molly Burke. “This is delicate work that’s best left to a pro.”

If you’re officially done with your fringe, you’re in the right place. Below, experts share their best tips for styling grown-out bangs, along with haircut inspiration for every stage and texture.

Expert Tips for Styling Grown-Out Bangs

Think Ahead When Choosing Bang Styles

Bangs often get a reputation as an impulsive haircut, but it’s smart to think about the grow-out timeline before committing. If you plan to keep bangs long-term, a thick, blunt fringe works well. But if you expect to want them off your face in warmer months, a lower-commitment option may suit you better.

“A full fringe can take six to twelve months to grow out completely,” Burke explains, noting that hair grows about half an inch per month. “Side-swept or curtain bangs usually take closer to four to six months.”

If you’re only testing the waters, Parra recommends curtain bangs. “Because they’re longer on the sides and softly parted, they naturally blend into face-framing layers as they grow,” he says.

Schedule Regular Maintenance Trims

Bangs require frequent styling, which can lead to heat damage and product buildup—both of which slow growth. That’s why consistent trims are essential during the grow-out phase.

“A trim every eight weeks helps keep bangs looking fresh while encouraging healthy growth,” Burke says. “I prefer using a razor or small shears for precise, controlled shaping.”

Regular touch-ups also allow your stylist to soften harsh lines and adjust the shape as your bangs lengthen. According to Parra, this gradual refinement keeps them looking intentional at every stage.

Work With Your Natural Hair Texture

Parra notes that reaching a fully blendable, chin-length face frame typically takes six to nine months, though hair texture plays a big role. “Wavy or curly hair may feel slower due to shrinkage, while straight hair shows length sooner,” he explains.

Thicker or textured hair can usually handle more shaping during the grow-out, while fine hair benefits from lighter layering to avoid looking weighed down.

Switch Up Your Part

Changing your part can feel like an instant upgrade. “One of my favorite tricks during the grow-out phase is shifting to a middle part and styling bangs like curtain bangs,” Parra says. “It helps create balance and encourages hair to fall away from the face.”

Style Bangs First

A frustrating hair day can feel even worse when growing out bangs, but timing matters. “Always blow-dry your wet bangs first,” Burke advises. “Once they’re dry and still warm, secure them with padded flat pins and a light mist of hairspray before finishing the rest of your hair.”

She adds that hair along the hairline is finer and dries faster, making early styling essential for long-lasting results.

When blow-drying grown-out bangs, Parra recommends using a round or flat brush and directing hair away from the face. This trains bangs to fall outward rather than straight down. A soft bend with a flat iron can add polish once hair is dry.

Upgrade Your Styling Products

Your usual hair products may not be enough during the grow-out phase. “The essentials are a lightweight styling cream for control and a flexible hairspray for hold without stiffness,” Parra says. For frizz, he suggests a smoothing serum or blow-dry lotion.

Burke recommends applying a heat protectant generously before hot styling. For curly or textured bangs, a few drops of oil before the final blowout can add softness and shine. For quick fixes, a light mist of hairspray from several inches away helps keep bangs in place.

Use Accessories to Your Advantage

Sometimes the easiest solution is simply keeping bangs out of your face. Barrettes, clips, headbands, or a sleek slick-back style can offer instant relief during awkward stages.

For a subtle option, Burke shares a professional trick: “Instead of sliding a bobby pin straight in, weave it through the hair as you insert it. It holds better and stays nearly invisible.”

Best Haircuts and Styles for Growing Out Bangs

Long Face-Framing Layers

Cascading layers help bangs blend seamlessly into the rest of the haircut rather than sitting apart. Burke notes that a longer, ’90s-inspired cut with deep angles in the front supports a smooth grow-out.

Curtain Bangs

Both experts agree that curtain bangs are one of the most forgiving transitional styles. “Shifting blunt bangs into curtain bangs early makes the grow-out feel intentional and polished,” Parra says.

Shag Cut

“A shag is a great choice if you want a bolder refresh while growing out bangs,” Burke explains. The layered, textured nature of the cut allows midlength bangs to blend naturally.

Textured Lob

According to Parra, movement and texture prevent bangs from looking heavy or awkward as they grow. A feathered lob adds bounce and helps bangs reach their full face-framing potential.

Tucked Behind the Ear

This effortless move can look deliberate with the right products. Once bangs reach cheekbone length, use a styling balm or pomade to smooth them behind the ears, keeping them sculpted and out of your face.

According to regenerative aesthetics doctor Dr Hansel Misquitta, facial exercises exist in a scientific grey area. She explains that when performed correctly, they can provide small, gradual improvements, but they are far from a miracle solution.

Some early research suggests that targeted muscle training may increase muscle thickness and slightly improve facial structure. However, face workouts are not a replacement for cosmetic procedures. Think of them as Pilates for the face: helpful for tone, posture, and awareness, but not transformative.

What Facial Workouts Can — and Can’t — Do

However, she is clear about the limitations. Facial exercises will not erase wrinkles, tighten loose skin, or lift sagging tissue.

“Facial exercises don’t rebuild collagen, replace lost fat, or reverse gravity,” she says. “You can’t out-exercise biology. At best, you’re strengthening the scaffolding, not rebuilding the structure.”

The main benefits come from increased circulation, lymphatic drainage, and subtle muscle engagement.

This is also why skincare remains just as important as facial exercises. Healthy skin enhances any visible improvement. As Misquitta puts it, “skin quality determines whether muscle tone looks fresh or simply tense.”

She advises using a daily broad-spectrum SPF to protect the skin long-term, along with a nourishing, barrier-supporting moisturiser to help the skin adapt to routine changes.

Where Results Are Most Noticeable

“The cheeks, lower face, and jawline usually show the most visible changes,” says Misquitta. These are the only facial muscles capable of hypertrophy, although the process is slow and modest compared to body muscles.

Other areas are far less responsive. Under-eye hollows, temple volume loss, forehead lines, and deep folds are mainly caused by bone structure and fat changes, not muscle weakness.

“Trying to fix under-eye hollows with facial yoga is like trying to fix a flat tyre by massaging it,” she explains.

The Most Effective Exercises — and How Often to Do Them

“The most effective exercises are controlled, subtle, and unglamorous,” says Misquitta. “This isn’t about pulling faces or scrunching skin. If you are, you’re training wrinkles instead of muscles.”

Cheek Resistance

Start with a gentle cheek-resistance movement. Hold a soft, relaxed smile and place your fingertips lightly on the fleshy part of your cheeks. As you lift the cheeks, use your fingers to create slight resistance. You should feel the muscles working beneath the skin, without deep creases around the eyes or mouth. If creasing appears, reduce the effort. This exercise supports the mid-face and helps improve tone over time.

Tongue-to-Palate Press

Press your tongue firmly against the roof of your mouth, just behind the front teeth. At the same time, gently lengthen the neck and lift the chin slightly. Hold for a few seconds, then relax. When done consistently, this movement supports lower-face posture and mild muscle tone without jaw strain.

Lip Resistance

For the muscles around the mouth, keep your lips closed naturally and place two fingers lightly over them. Press the lips together while your fingers provide minimal resistance. The motion should be smooth and controlled, avoiding puckering or scrunching. If chin dimpling or deep lines appear, the pressure is too strong.

Practising for five to ten minutes, four to five times a week, is sufficient. “More isn’t better,” Misquitta notes. “Overdoing facial exercises is like overdoing crunches — you don’t get results faster, you just create strain.”

Subtle changes may appear after six to eight weeks, with the most noticeable results around three to four months.

Tools vs Technology: What Makes a Real Difference?

With so many beauty tools on the market, it’s hard to separate effective treatments from marketing hype. Are microcurrent devices truly better than traditional tools like gua sha?

Misquitta explains that some at-home microcurrent devices, much like gua sha, can stimulate lymphatic flow. They may also temporarily activate muscle contractions.

“They can create a mild lifting effect that lasts from hours to a few days,” she says. “Think of it like a supportive bra for the face — helpful and temporary, but not structural.”

Early data suggests improved muscle tone and some dermal remodelling, but these treatments still do not offer permanent results. “They are not a replacement for surgery — just targeted muscle stimulation with early evidence and strong marketing.”

“Daily sunscreen is essential,” she says. “Retinoids support collagen production and skin texture over time, while a simple moisturiser that protects the skin barrier is enough.”

When Face Yoga Isn’t a Good Idea

“Anyone with active inflammatory skin conditions, jaw joint issues, recent facial surgery, or newly placed fillers should avoid facial exercises or seek medical guidance first,” Misquitta advises.

It’s also possible to overtrain facial muscles. Warning signs include jaw pain, headaches, tightness, deepening expression lines, or ongoing muscle fatigue.

Carrying extra fat around the midsection is a natural change after age 45. A slower metabolism, shifting hormones, reduced muscle mass, and lifestyle adjustments often create the perfect conditions for belly fat to settle in. While it can feel discouraging, the good news is that it doesn’t have to be permanent.

The Power of Standing Exercises for Belly Fat Loss

One of the most effective ways to reduce abdominal fat is by adding standing exercises to your fitness routine. These movements engage the core, increase calorie burn, boost metabolism, and help tone muscles at the same time. When paired with balanced nutrition, cardio, and strength training, they create a strong foundation for lasting results.

Expert-Approved Standing Moves That Target the Core

We connected with Chad Lipka, fitness expert and president of North Shore Sauna, to uncover five standing exercises that may deliver even better results for flattening belly fat than traditional floor-based ab workouts.

Why Standing Movements Work So Well

Standing exercises are highly effective because they activate the entire core while recruiting multiple large muscle groups at once. This full-body engagement leads to greater energy expenditure and functional strength.

After 50, the lower belly area often begins to sag due to hormonal changes, reduced muscle activation, and increased sedentary behavior. Standing drills counter these effects by training the core in ways that mirror everyday movement.

High March Rounded Core Holds

• Stand upright with your feet hip-width apart and arms relaxed at your sides.
• Gently round your upper back, drawing your ribs toward your pelvis to activate your core.
• Lift your left knee to hip height while maintaining the rounded posture.
• Hold the position for three seconds, keeping your shoulders relaxed.
• Lower your leg back down.
• Switch sides, lifting your right knee and holding for three seconds.
• Complete three sets of 20 seconds.

Diagonal Core Pulls

• Set a cable pulley to the low position and attach a rope handle.
• Stand sideways to the machine with feet shoulder-width apart and knees slightly bent.
• Grip the handle with both hands near the hip closest to the cable.
• Brace your core muscles.
• Pull the handle diagonally upward across your body toward the opposite shoulder, allowing natural torso rotation.
• Pause briefly at the top and squeeze your obliques.
• Slowly return to the starting position with control.
• Perform three sets of 10 reps per side.

Standing Knee Drives

• Begin standing tall with feet hip-width apart.
• Extend your left arm overhead.
• Drive your right knee upward toward your elbow.
• Return to the starting position.
• Switch sides, reaching your right arm overhead and driving your left knee up.
• Complete three sets of 12 reps per side.

Kick-Back Extensions

• Stand upright with feet hip-width apart and your core engaged.
• Hold a wall or sturdy chair for balance if needed.
• Shift your weight onto your left leg.
• Extend your right leg straight back, squeezing your glutes at the top without arching your lower back.
• Slowly return to the starting position.
• Repeat on the opposite leg.
• Perform three sets of 12 reps on each side.

Struggling with dry, cracked lips that never seem to balance moisture and color can be discouraging. Many products miss the mark—some moisturize without adding any tint, others enhance color but leave lips feeling tight, and several overlook the need for daily sun protection. Finding one solution that delivers care, comfort, and coverage often feels out of reach, especially when lips need consistent nourishment and protection.

WishCare Tinted Ceramide Lip Balm with SPF 50

The WishCare Tinted Ceramide Lip Balm is created for everyday lip care without compromising on appearance. It blends SPF 50 PA+ broad-spectrum protection with a subtle natural pink tint that suits daily wear. Ceramides help strengthen and repair the lip barrier, sealing in moisture for long-lasting hydration. The formula also includes niacinamide and kojic acid, which work together to enhance lip tone and reduce the look of pigmentation. Its lightweight, non-greasy texture ensures all-day comfort. The balm is cruelty-free, paraben-free, and vegan.

Does it provide sufficient sun protection for daily use?

Yes, this balm offers SPF 50 PA+++ protection designed specifically for delicate lip skin. It helps guard against harmful UV rays while keeping lips moisturized and comfortable. Whether for brief outings or extended time outdoors, it supports reliable daily sun defense without affecting hydration or tint.

WishCare Tinted Ceramide Lip Balm Duo for Ongoing Care

The WishCare Tinted Ceramide Lip Balm Pack of 2 is a convenient choice for long-term lip care. Featuring the same effective formula, the duo ensures continuous access to hydration and SPF protection. Ceramides maintain moisture retention, while niacinamide and kojic acid help promote brighter-looking lips. Its smooth, non-sticky application makes it suitable for everyday use, offering consistent comfort and protection. This pack adds value without compromising performance.

Why choose the pack of two?

Opting for the duo adds extra convenience and supports uninterrupted lip care. Keeping one balm at home and another in your bag makes regular application easier throughout the day. It also offers better value while delivering the same SPF 50 protection and nourishing ceramide-based formula for continued lip comfort.

An All-in-One Option for Soft, Protected Lips

WishCare tinted ceramide lip balms combine hydration, protection, and color in a single step. With advanced ceramide support, high-level sun protection, and a natural-looking tint, they provide dependable care for everyday use. This range removes the need to choose between comfort and appearance, offering a simple way to maintain healthy-looking lips with lasting protection.

Improving flexibility does not require extreme stretches, painful positions, or years of experience. Flexibility develops best when the body feels safe, relaxed, and supported through consistent movement. Yoga offers an ideal starting point for beginners because it blends gentle stretching with controlled breathing and mindful awareness. These twelve beginner-friendly yoga poses help ease tight muscles, improve joint mobility, and encourage smoother movement—without force or strain.

Why Yoga Works Well for Beginners Seeking Flexibility

Many beginners assume they must already be flexible to start yoga, but flexibility is a result of practice, not a prerequisite. Yoga enhances flexibility by calming the nervous system first. As stress levels decrease, muscles stop resisting and begin to lengthen naturally. Gentle, repeated movements also improve circulation and lubricate the joints, which supports long-term mobility and comfort.

Beginner Yoga Poses to Improve Flexibility

Mountain Pose for Better Postural Flexibility

Mountain pose builds alignment and body awareness. Standing tall with relaxed shoulders helps lengthen the spine and reduce postural tension. Though subtle, this pose forms the foundation for flexibility by improving how the body supports itself throughout daily activities.

Standing Forward Fold for Hamstrings and Spine

This gentle forward fold stretches the hamstrings, calves, and back. Beginners can slightly bend the knees to stay comfortable. Allowing the head to hang freely helps release neck and upper-back tension, supporting overall flexibility.

Low Lunge for Hip Flexor Mobility

Low lunge is especially helpful for beginners with tight hips caused by prolonged sitting. It gently opens the front of the hips while building leg strength. Increased hip flexibility often improves posture and reduces lower-back discomfort.

Cat–Cow Stretch for Spinal Movement

This slow, flowing sequence increases spinal flexibility from neck to lower back. Coordinating breath with movement helps release stiffness in the shoulders and spine while warming up the body in a safe, controlled way.

Downward Facing Dog (Modified for Beginners)

This full-body stretch targets the back, shoulders, hips, calves, and hamstrings. Beginners can keep the knees bent and focus on lengthening the spine instead of straightening the legs.

Seated Forward Fold for Gentle Lengthening

This seated pose stretches the hips, hamstrings, and lower back without placing pressure on the joints. Its relaxed nature encourages the muscles to soften and lengthen gradually over time.

Butterfly Pose for Inner Hip Flexibility

Butterfly pose gently opens the inner thighs and groin, areas that are often tight in beginners. Holding the pose with calm breathing improves flexibility without discomfort.

Seated Twist for Side Body Mobility

Gentle seated twists enhance flexibility around the spine, waist, and hips. These movements restore natural rotation and help undo stiffness caused by daily posture habits.

Child’s Pose for Full-Body Release

Child’s pose stretches the hips, back, and shoulders while allowing complete relaxation. It is especially beginner-friendly because it combines gentle flexibility with restorative rest.

Supine Knee-to-Chest Pose for Lower Back Relief

This reclining pose gently stretches the lower back and hips while decompressing the spine. It is ideal for beginners who feel stiff after long periods of sitting.

Supine Figure Four for Outer Hip Opening

This accessible hip opener releases tension in the glutes and outer hips without stressing the joints. Improved hip mobility often makes everyday movement feel easier.

Reclined Bound Angle Pose for Deep Relaxation

This restorative pose allows gravity to gently open the hips and inner thighs while the body remains fully supported. Longer, relaxed holds encourage flexibility gains without effort.

How Often Beginners Should Practice

Consistency matters more than intensity. Practicing these poses for 10–20 minutes, 4–6 days a week, can lead to noticeable flexibility improvements within a few weeks. Gentle daily practice produces the best results.

Common Flexibility Mistakes Beginners Should Avoid

Forcing stretches, holding the breath, or comparing progress to others can slow improvement. Flexibility develops fastest when movements stay slow, comfortable, and paired with steady breathing.

How Natural Flexibility Supports Daily Life

As flexibility improves, everyday actions such as walking, bending, reaching, and sleeping become easier. Reduced stiffness supports better posture, fewer aches, and increased energy throughout the day.

Conclusion

You do not need to push your body to become flexible—you need patience, breath, and consistency. These twelve beginner-friendly yoga poses provide a safe and natural approach to improving flexibility while calming the mind and supporting joint health. With regular practice, the body gradually opens, lengthens, and moves with greater ease and comfort.

Regular exercise plays a key role in reducing fall risk, one of the leading causes of injury among older adults. Yet, only four per cent of older Canadian women manage to complete 30 minutes of physical activity each day.

As a PhD candidate in health and exercise science at Concordia University, my focus is on creating enjoyable and accessible balance-training programs through online dance classes.

Dance serves as a powerful “exercise in disguise,” making movement feel engaging rather than routine.

Research consistently shows that dance promotes social connection, boosts mood, and supports cognitive health. At the same time, it improves mobility, endurance, and walking ability.

Dance is especially effective for balance training because learning precise steps enhances proprioception — our awareness of body position and movement in space — which helps maintain or improve postural stability.

How Age Affects Postural Stability

Postural stability refers to the ability to remain upright and control the body’s position. This process depends on both sensory and motor systems.

Vision helps identify obstacles, the vestibulocochlear system in the inner ear supports orientation and balance, and the somatosensory system processes touch, temperature, pain, and body position to detect surfaces underfoot.

Once these signals reach the brain, they are processed and translated into motor responses that guide the musculoskeletal system.

With aging, postural stability naturally declines as sensory systems change. This is often measured by observing how much a person sways while standing still. Greater sway indicates reduced stability and a higher risk of falls.

Although studies show that in-person dance classes improve balance and reduce fall risk, access remains limited. Many older women face challenges such as transportation issues, caregiving responsibilities, and inaccessible facilities. Specialized dance instructors are also more common in large urban centers.

Online dance classes help overcome these barriers, offering broader access and greater flexibility.

Turning Living Rooms into Dance Studios

In collaboration with Andreas Bergdahl, PhD, and Mary Roberts, PhD, our study published in the International Journal of Exercise Science found that online dance classes significantly improve postural stability, dynamic balance, and calf strength in older women.

We recruited women aged 65 and older from Montréal to participate in 75-minute ballet–modern inspired classes held twice weekly over Zoom for 12 weeks.

Each session began with a 15-minute warm-up, followed by:

• Pliés (controlled knee bending)
• Tendus (balancing on one leg while extending the other)
• Balancé sequences (travelling steps set to a waltz rhythm)
• José Limón and Martha Graham sequences emphasizing fall recovery and rounded spinal movements
• Cool-down stretches performed while seated

These movements focus on weight transfer, single-leg balance, off-centre positioning, and engaging both leg and core muscles. A dedicated Zoom helper supported participants with technical assistance and ensured safety during sessions.

Measuring Progress Over Time

Participants completed in-person assessments of leg strength, dynamic balance, and postural stability before the program, midway through, and after completion.

Within six weeks, participants showed reduced side-to-side sway while standing and notable improvements in dynamic balance. By the end of the program, they demonstrated stronger calf muscles, measured by the number of heel raises completed in 30 seconds.

These gains support everyday movements that involve shifting weight, such as walking, stepping off curbs, or household tasks like sweeping.

The Lasting Value of Online Programs

Even beyond pandemic restrictions, online dance classes remain vital for individuals who are often underserved.

For those in remote areas, caregivers with limited time away from home, or older adults hesitant to navigate icy winter sidewalks, online programs provide safe, accessible opportunities for movement and social interaction.

Our ongoing research is exploring how different online dance styles, combined with blood flow restriction training, can further benefit older adults with diverse mobility needs.

We are also working to expand access to these programs. So far, our research has reached older women in Canada, Mexico, Colombia, and Spain, supporting continued independence and active living.

As in-person activities resume, it remains important to recognize the lasting benefits of online access. Bringing the dance studio home can still foster connection, creativity, and improved balance.

At-home gel builder nail polishes have become a game-changer for anyone who wants strong, glossy nails without frequent salon visits. In the United States, more people are turning to these advanced formulas to achieve professional-looking manicures from their own homes. Designed to combine beauty and durability, gel builder polishes add structure while delivering a sleek finish that lasts. Whether you’re trying to grow your natural nails or simply want a manicure that holds up to daily life, these products offer a smart balance of strength, shine, and convenience.

At-Home Gel Builder Nail Polishes for Salon Results

One of the biggest reasons these products are gaining attention is their ability to recreate salon-quality results at home. Modern formulas focus on salon-like shine that stays glossy for days while offering real builder strength to reinforce weak or brittle nails. Unlike traditional gel polish, builder gels add a supportive layer that helps prevent splitting and peeling. Many users also appreciate the easy application, as most brushes and textures are designed for smooth, streak-free coverage. This makes it easier for beginners to achieve even results without professional tools or advanced skills.

Long-Lasting Gel Builder Nail Polish Wear and Strength

Durability is where gel builder nail polishes truly stand out. These formulas are made to deliver chip-resistant wear, even for people who type, clean, or work with their hands daily. The added structure provides flexible nail support, allowing nails to bend slightly without cracking. Once cured, the polish forms a UV-cured finish that locks in color and shine for extended wear. This combination means fewer touch-ups and more confidence that your manicure will look fresh well beyond the first few days.

High-Shine Gel Builder Nail Polishes for Natural Nails

Another advantage of these polishes is how well they complement natural nails. Many options feature a self-leveling formula that smooths out ridges and uneven surfaces. This helps create controlled thickness without bulky layers, making nails look polished yet natural. When used correctly, builder gels act as a natural nail overlay, enhancing shape while maintaining a lightweight feel. This makes them ideal for anyone who wants healthier-looking nails without the heavy look often associated with acrylics.

Why Gel Builder Nail Polishes Are Worth Trying

Overall, gel builder nail polishes offer a practical solution for long-lasting manicures at home. They combine long-term durability with at-home convenience, making them appealing for busy lifestyles. With proper application and care, users can enjoy consistent gloss retention and stronger nails over time. For anyone seeking a reliable alternative to frequent salon visits, these products provide a balanced mix of performance, appearance, and ease of use.

Feature	Gel Builder Polish	Regular Gel Polish
Nail Strength	High support	Low support
Wear Time	2–3 weeks	1–2 weeks
Thickness Control	Adjustable	Minimal
Best For	Weak or growing nails	Short-term color

Frequently Asked Questions (FAQs)

1. What makes gel builder nail polish different?

It adds structure and strength while providing long-lasting shine.

2. Do I need a UV lamp to use it?

Yes, curing under a UV or LED lamp is required.

3. Is gel builder polish safe for natural nails?

When applied and removed properly, it is generally safe.

4. How long does a gel builder manicure last?

Most manicures last up to two or three weeks.

The bob haircut is officially back in the spotlight, returning with a wide range of fresh styling possibilities. While long, back-skimming lengths still have their appeal, shorter cuts continue to dominate modern It-Girl style. This winter, bobs are updated with sharper silhouettes, high-shine finishes, and texture-driven details that feel deliberate, contemporary, and easy to maintain.

From Parisian-inspired French bobs to sculpted curls, ultra-short power cuts, and retro shapes pulled straight from Old Hollywood glamour, this season’s bobs balance refinement with individuality. Whether you prefer blunt edges, soft layering, or subtle movement, there’s a bob suited to every hair type and face shape. Ahead, expert hairstylists share the top winter bob haircuts you’ll be seeing everywhere—and why each one deserves attention.

Meet the Experts

• Ashanti Lation, celebrity hairstylist who has worked with Tems and Latto
• Hiro Araki, professional hairstylist at Abby Haliti Color Studio
• Juan Flores, professional hairstylist based in Dallas, Texas
• Suzette Boozer, celebrity hairstylist who has worked with Teyana Taylor and Quinta Brunson

01. Parisian French Bob

This effortlessly chic, chin-length bob with blunt ends continues to reign supreme. Ashanti Lation explains that its glossy finish and soft, straight fringe frame the face beautifully, instantly elevating any winter look.

02. Power Mini Bob

Suzette Boozer describes this ultra-short bixie-length cut, stopping at the earlobe, as bold, clean, and unapologetically stylish. Wear it sleek and blunt for impact or soften it with gentle side bangs.

03. Curve Bob

Juan Flores highlights this retro-inspired shape, defined by its rounded, slightly A-line structure. The curved finish under the chin delivers a look that feels polished yet modern.

04. Box Bob

Hiro Araki recommends this pin-straight, precision-cut bob for those craving structure. Its graphic silhouette and weighty finish add edge while grounding layered winter outfits.

05. Curtain Bang Bob

This soft chin- to shoulder-length bob pairs seamlessly with curtain bangs. Boozer suggests a middle part and roller-set fringe to create natural volume and face-framing movement.

06. Sculpted Curly Bob

According to Lation, curly bobs are having a standout winter season. This rounded cut enhances natural texture, giving curls more definition, shape, and controlled volume.

07. Micro Bob

Perfect for a dramatic refresh, this jawline-grazing bob emphasizes facial features like the cheekbones and jaw. Flores calls it a statement cut that’s easy to personalize.

08. Italian Bob

Both Araki and Lation agree this European-inspired style is gaining momentum. Defined by its fluid shape, controlled volume, and natural shine, the Italian bob feels luxurious, confident, and city-ready.

09. Fringe Bob

For added dimension, Flores recommends this textured bob with feathered fringe. Fringe can be adapted to suit curtain, side-swept, or micro bang styles, instantly enhancing face shape and movement.

10. Old Hollywood Bob

This vintage-inspired cut brings classic glamour into winter styling. Lation suggests a deep side part paired with smooth, sculpted waves and high shine for a true red-carpet finish.

11. Wavy Bob

Natural waves create a relaxed yet refined effect. Araki notes that undone texture adds softness, perfectly balancing the sharp tailoring of winter wardrobes.

12. Barrel-Bump Bangs Bob

Inspired by Anna Wintour’s iconic look, Boozer says gently barrel-curled bangs add subtle volume and editorial polish, elevating a classic bob without overstyling.

13. Soft Blunt Bob

This shoulder-length style features minimal layers and a smooth finish. Lation explains that it provides structure without heaviness, making hair look full, healthy, and winter-ready.

14. Jawline Ribbon Bob

Boozer recommends adding a single mid-shaft spiral curl to a blunt jaw-length bob. This simple detail creates movement, romance, and red-carpet appeal with minimal effort.

15. Glossy Brunette Bob

Color plays a crucial role in elevating any cut. Flores suggests pairing your bob with a rich, high-shine brunette tone and maintaining it with a leave-in conditioner to keep strands smooth and radiant.

16. Soft Layered Bob

Araki explains that strategic layering introduces movement without compromising shape. The result is a polished yet effortless style that transitions easily from daytime to evening wear.

17. Textured A-Line Bob

Boozer notes that this blunt, layer-free cut sits at or just above the shoulder. With a slim crown and fullness at the ends, it mirrors the elegance of an A-line dress while enhancing volume and shape.