Jojo Siwa is in the midst of a bedazzled rebrand. Over the past few weeks, the internet has reveled in every cringe moment, bouncing from think pieces about Siwa’s Disney-villain-esque aesthetic to critiques of her self-designated title as the mastermind behind “gay pop.” But while the former “Dance Moms” star continues to publicly navigate the sticky transition from child-bow mogul to serious adult musician, she’s also had to face disappointing opinions about her body.

“The worst is when someone’s like, ‘She looks like she’s gained weight,’ and I’m like, ‘Shit, it’s noticeable,'” Siwa said on Ryan and Meghan Trainor’s podcast, “Workin’ on It.”

Some criticism is to be expected for a former child star with such a massive following, but commenting on a person’s body — no matter their level of celebrity — is different from any valid critique about their creative direction and is just unnecessary, not to mention harmful. This feels especially true for someone like Siwa, who grew up in the dance world, where body image is such a major point of focus. “I have had to learn that I am not little, I am strong,” Siwa said on the podcast. “I’m meaty. I ain’t ashamed of it anymore.”

“I am not little, I am strong.”

Siwa added that as her life changed, so did her body — a fact that should be normalized rather than picked apart on social media. “I went through a phase post-‘Dancing With the Stars’ where I was little,” she said, referring to her participation in 2021. Although she normally wears a size six, Siwa said that after the show, she was closer to a size zero. “Afterwards, I went on tour, so [I stayed] that size, then came back, and of course I [was] going to gain weight.”

The explanation makes sense. In fact, the only real surprise is that people felt comfortable commenting on how a then-18-year-old’s body changed over the years. “Now I look back at that, and I’m back in my [size] six, back in my sometimes-eights, and living my life, feeling fine, but I’m like, ‘Shit, how did I look like that?'” Siwa said. “And then I’m like, ‘But think about how weak you were.'”

Luckily, she’s learning to prioritize strength over appearance and turning this outward attention into something positive: “Now, I can partner with girls, and I can chuck them over my head with one hand,” Siwa said.

If nothing else, Siwa’s candor offers a refreshing glimpse behind her glittery facade. You don’t have to love her new aesthetic, or even her music, but there’s one thing we should all be able to agree on: her weight is none of your business.

Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

When you describe a deadlift, the exercise sounds almost easy. All you have to do, after all, is pick up a weight from the floor, then put it back down. But as anyone who’s tried one knows, in practice, knowing how to do a deadlift exercise is pretty challenging. It’s hard to perfect your deadlift form, for one. It’s also quite the workout, as the DOMS will prove a day or two later.

To that point, when you do a deadlift, more muscles are worked than you might expect. “In a deadlift, the primary muscles used are the hamstrings, lats, glutes, erector spinae (lower back), and quads,” says Semaj Walker, a certified personal trainer based in LA. Most of the muscles engaged in a deadlift are in the posterior chain (back side) of your body, although your lats are also crucial for stabilizing the movement. “Strengthening the posterior chain helps balance out muscle development, reduces the risk of muscle imbalances, and improves overall functional strength,” Walker tells PS.

Here, more about the benefits of deadlifts and why you should add them to your strength-training program — plus, step-by-step instructions for how to do a deadlift, and how to adapt the move for your own personal fitness goals.

Benefits of Deadlifts

They’re a functional movement

Bending over to tie your shoes; cleaning the house; picking up your pup for a loving squeeze — all those daily activities require a hip hinge, a functional movement pattern that deadlifting mimics. “Having deadlifts in your training enhances your ability to perform day-to-day tasks in a safe and efficient manner,” Walker says. Trust us, you’ll see the payoff the next time you have to lift a heavy bag of groceries off the floor.

They improve posture

To perform deadlifts safely, proper spinal alignment and core engagement are necessary. That said, deadlifts, when practiced regularly, strengthen stabilizer muscles in the spine, reinforcing good posture and spinal stability. And we know, that may not sound like a big payoff. But besides the fact that your parents have been bugging you to stand up straight for years, good posture can help you perform other exercises with proper, safe form, which is a huge advantage.

They’re efficient

“Deadlifts recruit plenty of large muscle groups simultaneously which can cause the body to release growth hormones,” Walker says. It’s known as a compound exercise, and besides the fact that more muscles being recruited = a higher metabolic demand required, it also means more muscles are being strengthened at one time. Yes, that can lead to some major soreness the next day — but the strength gains are pretty major as well.

How to Do a Deadlift

Start with your bodyweight or a weight that is light enough to allow you to maintain proper form for 8 to 12 reps. Then, gradually increase the weight over time. Or, when performing multiple sets, add more weight to each set to challenge yourself.

Pro tip: Don’t skip step three! Lack of lat engagement is a common mistake people make when deadlifting, and can result in injury. Recruiting your lats will help keep your weights from drifting away from your body. Why that’s important: when the weight does drift, it sets off a whole cascade of undesirable moves that end with you shifting onto your toes and rounding your back — not good news for your body.

Deadlift Variations and Modifications

Slow Deadlift

You can add difficulty to any lift simply by slowing down. Moving at a slower rate on the eccentric (lengthening) part of an exercise will create more time under tension, or how long the muscle is being strained. In the case of a deadlift, you could slow down on the lift up or the hinge forward. Try to lengthen the movement so it spans a count of four.

Romanian Deadlift

This version of a deadlift is commonly seen among people using dumbbells instead of a barbell. A full description of how to do it is here, but you’ll start standing, holding your weights, then hinge forward to lower your weights to around knee level, stopping when you feel the stretch in your hamstrings.

Deadlift With Row

“When designing a training routine, incorporate accessory exercises such as hip thrusts and bent-over rows to strengthen key muscles involved in the deadlift. The stronger the main muscle groups recruited in a deadlift, the stronger the deadlift will be,” Walker says.

For instance, with a deadlift with row, you’ll add a bent-over row in when you’re in your hip hinge, at the “bottom” of your deadlift. Squeeze your shoulder blades together to row your weights back, then lower them and return to your standing position.

Glute Bridge

An exercise that will target some of the same muscle groups as the deadlift, but may be a better fit for some people, such as those with knee injuries, is a glute bridge. To perform a glute bridge, start by laying on your back with your feet flat on the ground. Brace the core and lift your hips until your body is in a diagonal line, then return to the starting position.

You can challenge yourself by holding a dumbbell over your pelvis while you lift up, or modify by resting your shoulders and upper body on an exercise ball while you perform the move.

Brittany Hammond is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to POPSUGAR, she has contributed to Livestrong.com, Well+Good, Verywell Fit, and Health.com. She has worked as a group fitness coach for the past seven years.

The fire hydrant exercise has been around at least since the days of Jane Fonda workout tapes, but it’s not just your mama’s exercise — it’s something you should consider adding to your routine as well. Fire hydrants are a great exercise because they don’t require any equipment, but can still help you build some serious glute strength.

Fire hydrants target your gluteus medius (think the side of your butt). “This muscle can be overshadowed in training, since many people focus on their gluteus maximus, the main part of your butt”, says Domenic Angelino, a certified personal trainer with Trainer Academy. “The gluteus maximus still will experience a training effect here, but it won’t be as profound as the gluteus medius.” So, no — the fire hydrant is not a replacement for squats. But it can be a great alternative, since it works related but different muscles.

The benefit of having a strong gluteus medius is to be able to move the body in a lateral direction, or side to side. This is helpful not only for athletes who need lateral agility, but also for everyday life when you need to move out of the way quickly, like maneuvering your way through a busy airport.

Fire Hydrant Exercise Benefits

Again, the fire hydrant is an incredibly effective glute move. Here, three benefits of the lower-body exercise.

They Don’t Require Equipment

The fire hydrant is a great way to train your glutes without needing access to go to a gym. Lack of equipment can be a barrier when it comes to working out, but with the fire hydrant, all you need is your bodyweight. “This is huge, because a lot of people struggle to maintain motivation to workout consistently. Since motivation comes in waves and is transient, it’s important to have tools at your disposal to capitalize on those bursts of motivation. Having a way to workout on the spot is a great way to do this”, says Angelino. This also means you can keep up with your fitness routine anywhere.

(That said, you can up the intensity of the move by adding on an exercise band — more on that below.)

They’re Accessible

The fire hydrant is simplistic. “They’re structured in such a way that most people will be able to lift their leg up appropriately, even if only through a partial range of motion,” Angelino explains. Though you do want to use your maximum range of motion, it does not need to be a large range of motion to be effective.

They’re a Perfect Finisher

When you’ve reached the end of a workout where you’ve used heavy loads, and want to do a final burnout round to push your muscle endurance, the last thing you want to think about is lifting more heavy weight. Enter the fire hydrant. “Since they rely on a single joint, they can be tagged on to a workout after completing more challenging exercises that involve multiple joints”, Angelino tells PS.

How to Do a Fire Hydrant

An important note is to make sure you keep your hips square to the floor and not let your torso twist. Twisting the body will start to recruit the abdominals and take away from the activation of the glutes.

Fire Hydrant Modifications and Variations

One reason trainers love fire hydrants is because they’re so adaptable. You can start with a smaller range of motion when you’re still newer to the move; or wear a resistance band to make it more challenging. Here, more info about how to modify the exercise.

Try a Clamshell

The clamshell exercise trains similar muscles to the fire hydrant, so it can be a good place to start if you’re struggling with the fire hydrant, Angelio says.

You can find the steps for performing a clamshell here. Basically, you’ll lay on your side with your hips, knees and ankles stacked. Lift your top knee, and open your hips as far as your range of motion allows, then return to the starting position.

Add a resistance band

When adding a resistance band to your fire hydrant, slip a closed band around your legs, placing it about two inches above your knee. Then perform a fire hydrant as normal.

Add a pulse

Another way to get more of a muscle burn is to add a pulse to the top of the fire hydrant movement. Raise your leg to the top of your range of motion. Then lower your leg an inch, then lift it an inch, and repeat for 10-20 reps. This creates more time under tension, which helps to build the muscle.

Brittany Hammond is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to POPSUGAR, she has contributed to Livestrong.com, Well+Good, Verywell Fit, and Health.com. She has worked as a group fitness coach for the past seven years.

The Expert Edit features interviews with specialists about the products they swear by in their chosen field. For the latest installment, we spoke to Evelynn Escobar, social activist, professional explorer, and founder of the Hike Clerb, about her recommendations for the best hiking gear and new collection with The North Face.

Hot-girl walks be damned, Evelynn Escobar would like to introduce you to the hot-girl hike — aka your new favorite summer activity. Through her intersectional outdoor collective and nonprofit organization, the Hike Clerb, Escobar has translated her love for hitting the trails into a full-time career, with a goal of making hiking feel more accessible for Black, Indigenous, and women of color.

“When we think about inclusion or when we think about accessibility, you can never go wrong when you put the most marginalized communities at the forefront. If you work to improve them, then by default, everyone else will be included. And there’s so much work to be done in the outdoor space to really see all communities and to center those who are most impacted,” Escobar tells PS. “We’re in a time right now where people are desperately craving community and I think what’s been so special and moving about this [organization], is that we’re really at the helm of a cultural movement of community — ours just happens be in the outdoors.”

“We’re in a time right now where people are desperately craving community and I think what’s been so special and moving about this [organization], is that we’re really at the helm of a cultural movement of community — ours just happens be in the outdoors.”

The Hike Clerb’s greater mission isn’t just to help women redefine their relationship with nature, but to ensure they also feel comfortable and confident for any trek. These ethos inspired the brand’s newest collaboration with The North Face, which includes a capsule of specially designed hiking gear — from camp sandals and utility vests to hiking boots and stylish T-shirts.

“Designing [the capsule] was really a collaborative experience and my DNA is very much infused in this collection. I love unique pieces that you wouldn’t typically find in a traditional outdoor retail setting, and it was just so much fun to be able to truly make things in a way that speaks to us, sees us, and serves as a conversation piece on the trail or even in the streets.”

In conversation with PS, Escobar spoke with us about the Hike Clerb’s new collection with The North Face, how her relationship with the outdoors has evolved, and what hiking essentials you’ll find in her travel backpack. Keep reading for her breakdown of the best hiking gear, best hiking boots, and more.

Bringing a new baby into the world is full of new experiences, and parents who are breastfeeding have their own unique challenges, including potentially having to figure out how to treat mastitis.

Mastitis refers to an inflammation of the breast, according to the La Leche League International. The condition is relatively common, occurring in one-third of postpartum people, according to the American Academy of Pediatrics. It happens most often before the baby is 3 months of age, the journal the American Family Physician states, although it can happen at any time during one’s breastfeeding journey.

Mastitis can occur with or without an infection, but either way, it can cause breast pain and uncomfortable swelling, and even flu-like symptoms, like a fever. It’s so miserable that it’s one of the top reasons people stop breastfeeding earlier than they initially intended. That’s why it’s important to know how to treat mastitis, including early signs of mastitis, when you can treat mastitis at home, and when you need antibiotics for mastitis.

But the treatment protocol for mastitis recently changed. In 2022, the Academy of Breastfeeding Medicine (ABM) published new guidelines on mastitis management, and they represent a pretty big shift from how mastitis used to be treated. Here, everything you need to know about the early signs of mastitis and how to get rid of mastitis fast.

What Are the Early Signs of Mastitis?

Engorgement, or the feeling that the breasts are uncomfortably full and heavy, or even hard, is an early red flag of mastitis. Other warning signs typcially include a tender, reddish area of the breast, Chrisie Rosenthal, an International Board-Certified Lactation Consultant (IBCLC) and director of clinical resources at The Lactation Network, tells PS.

The La Leche League International notes that an area of your breast may also look “pink, brown, or gray” depending on “your skin tone and which part of the breast is inflamed.” The discolored area may be “triangular” or “wedge” shaped. However, the organization notes that skin changes don’t have to be present for you to have mastitis.

If the mastitis develops, you may also experience “flu-like symptoms including fever, chills, aches, and fatigue,” says Rosenthal.

What Causes Mastitis?

The causes of mastitis vary. It tends to occur when a breastfeeding person is experiencing “infrequent or inefficient milk removal,” and is especially likely if they also have an oversupply (which means they’re producing more breast milk than their infant is eating), Rosenthal says.

If a breastfeeding person isn’t nursing or pumping often enough to remove milk, their breast can become engorged and the pressure can cause the milk ducts to narrow, leading to what’s known as inflammatory mastitis. This can then lead to an infection developing, known as bacterial mastitis.

This is a relatively new understanding of the condition. Previously, you often heard people talk about “clogged ducts.” Now, it’s thought that mastitis is the result of inflammation, not clogs.

How to Treat Mastitis

As mentioned, the treatment protocol for mastitis recently changed. Now, the goal is to treat the inflammation that causes mastitis, rather than to loosen or dislodge a “clog.”

It’s best to talk to your doctor if you suspect you may be at risk of mastitis, but the ABM Clinical Protocol #36 lays out the following advice for how to treat mastitis:

First, be aware of the early signs of mastitis and work fast if you think you may be at risk of developing the condition.”Prompt and effective treatment will halt progression in the spectrum. Many of these measures provide not only treatment but prevention as well,” the Protocol states.

If you’re experiencing pain or swelling in the breasts, use ice to try to bring it down. You can also ask your doctor if it’s safe for you to take over-the-counter anti-inflammatories like ibuprofen.

Avoid applying heat, and do not massage the breasts, as both things can worsen inflammation. (Warm showers are fine if they feel nice, but they won’t help treat the mastitis.)

Nurse your child on demand. It’s safe to do so even if you develop bacterial mastitis. Don’t aim to “empty” the breasts; there’s no need to follow a nursing session with pumping, and in fact, the ABM guidelines call for reducing pump usage in general, since over-pumping can contribute to an oversupply. (If you’re exclusively pumping, you can ask your doctor about the right strategy for you.)

Taking 5 to 10 g of sunflower or soy lecithin daily can help reduce duct inflammation and may prevent mastitis. The ABM guidelines also name probiotics as a way of potentially reducing the risk of mastitis, though more research is needed to say for sure how helpful the good bacteria are.

Are Antibiotics Necessary to Treat Mastitis?

Not always. If you have inflammatory mastitis, using antibiotics “disrupts the breast microbiome and increases the risk of progression to bacterial mastitis,” the ABM Protocol states. “Prophylactic antibiotics have not been shown to be effective in the prevention of mastitis.”

But if you have bacterial mastitis, antibiotics are often necessary. So it’s essential to see your care provider if you suspect mastitis, Rosenthal says.

It’s especially important to see your doctor if you develop a fever or rapid heart rate, she adds. But in general, it’s best to talk to your doctor early to get their recommendations for how to treat mastitis — the condition can progress quickly, so you want to act fast.

Devan McGuinness (she/they) is a Canadian disabled writer, editor, and social strategist who covers politics, entertainment, parenting, and lifestyle. Devan has contributed to POPSUGAR, Fatherly, Parents, Scary Mommy, Mom.com, and more over her 10-plus years in digital media, specializing in stories that matter most to families.