You probably experience soreness in your hips—I certainly do after long periods of sitting at my desk. But did you know this tightness can sometimes result in a lack of mobility?

I spoke to BODYBAR Pilates’ Jill Drummond, a NASM-certified personal trainer and Pilates instructor, who explained that your hips move in three planes of motion, and you can have good mobility in some types of movements, but not others.

Going for a jog, a short yoga session, or a 12-minute quick bodyweight workout perks up my mood and puts a pep in my step. The sense of accomplishment and the mood-boosting endorphins are just some of the many benefits of moving your muscles. Does exercise also improve mental health for adolescents? Recently, Planet Fitness decided to find out.

New survey

“Summer slide” refers to the decline in learning that kids experience over the summer months when they’re off school. Planet Fitness pointed out another decline that occurs over the summer — fewer opportunities and less motivation to exercise. Instead of having fun in the sun, playing outdoors, running around, and engaging in sports, parents are voicing concerns that many teens are becoming less active when school is out.

Planet Fitness conducted the survey to learn more about the well-being and exercise habits of young people during these warmer months. The survey involved 1,000 parents of teens aged 14-19 and the teens.

The survey results

The results revealed the following:

• 50% of teens report their fitness levels drop during the summer holidays.
• 90% of teens say exercise helps them to feel happy.
• 93% of adolescents believe regular exercise is beneficial for handling life challenges.
• 66% of parents are concerned about the well-being and stress levels of their teens.
• Three out of five adolescents say their anxiety and stress aren’t getting better; instead, it’s all getting worse over time.
• 72% of parents think regular exercise could improve their teen’s mental health.
• 81% of teens say that screen time and social media take up a lot of time during their day, and most also agree that avoiding social media is helpful.

Concluding thoughts

When school’s out, it seems many teens tend to slow down in more ways than one. They don’t have the same structure, schedule, and activities, and they might be more tired from the busy school year. Additionally, some might not have access to a fitness center or the transportation to get there. Many teens are also busy with other goings on in life, so they aren’t thinking about whether or not they’re getting enough physical activity.

This survey indicates that most teens believe exercise makes them feel happier and they’re aware of many of the benefits. There also seems to be some awareness surrounding the overuse or excessive use of screens, which results in teens being less active while getting dopamine hits scrolling through social media. Stanford Medicine confirms that these social media apps work on the brain’s reward pathway and prompt the release of dopamine, just like heroin, meth, or alcohol. Amplifying these feel-good properties is addictive for teens and adults alike. On top of their addictive nature, when we’re scrolling through these apps, we aren’t moving our bodies and getting the physical and mental benefits of exercise. 

Planet Fitness Free High School Summer Pass Program

The good news is that this survey also shows us that exercise could be a useful tool in improving mental health for teens, especially during the summer break. There are plenty of ways for teens to get more active, from playing sports or going hiking and doing activities with their friends and family to walking the dog, doing yard work, swimming, and dancing. Teens ages 14-19 can also check out the High School Summer Pass program at Planet Fitness, where they can work out for free at any PF gym nationwide.

At 50, Malaika Arora continues to set fitness standards! Whether she’s doing yoga or sweating it out at the gym, her commitment to staying fit reflects in her strong physique and glowing skin. With over a million followers on social media, the Bollywood diva regularly shares glimpses of her workout routines, often giving fitness motivation to those who follow her. In a latest post, she revealed one of her favourite lower body exercises to tone her glutes and lose thigh fat. So, do you want to know what exercises Malaika Arora swears by for strong hips and thighs? Read on!

In an Instagram reel, Malaika Arora is seen performing dumbbell half squats, holding a dumbbell in each hand on either side of her body. She says in the video, “Just do 3 sets of 15.” The exercise targets the quadriceps and glutes, and according to the visual breakdown in her reel, it helps reduce thigh fat and sculpt ‘apple hips’—a term used to describe round and toned buttocks.

Towards the end of the video, Malaika Arora leaves her fans with a powerful message: “Stronger every day, fitter every moment.” She captioned her post, “Sculpted simplicity 🏋🏻‍♀️ #LeanHips #HIIT #fitnessmotivation #healthandhappiness #healthandwellness #yogabliss #yogafitness #fitnesslove #mallamotivation #malaikasmondaymotivation.”

Benefits of dumbbell half squats

Half squats are a variation of the traditional squat, where you lower your body to about halfway down instead of going full-depth. When combined with dumbbells, this move becomes even more effective. It strengthens the quadriceps, glutes, and hamstrings, helping tone your lower body. This exercise is also great for those who want to reduce thigh fat and build muscle strength without putting too much pressure on the knees.

How to perform dumbbell half squats

• Stand straight with your feet shoulder-width apart.
• Hold a dumbbell in each hand and let your arms hang naturally by your sides. Keep your chest up, core tight, and shoulders relaxed.
• Slowly lower your body by bending your knees and pushing your hips back, just until your thighs are about parallel to the ground (half squat position).
• Hold the position for a second and push through your heels to return to the starting position.
• Repeat for 15 reps and complete 3 sets as recommended by Malaika Arora.

Mistakes to avoid with dumbbell half squats

• Make sure knees are not going beyond toes to prevent knee strain.
• Avoid leaning forward and maintain a straight back and upright posture to avoid back injuries
• Do not swing your arms; keep dumbbells steady beside your thighs.
• Tighten your core throughout the movement for better balance and control. Otherwise, it will be difficult to perform it.
• Avoid going too deep and stick to the half-squat level to target the intended muscles.
• Avoid lifting heels off the floor to maintain stability while performing this dumbbell exercise.

So next time you hit the gym, try this Malaika Arora-approved move for stronger, toned hips!

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