Get a Better Workout with One of These 11 Awesome Pull-Up Bars

Love ’em or hate ’em, pull-ups are a killer workout. Alas, finding the right pull-up bar can be harder than the actual pull-ups. But don’t worry. We have you covered. Here are the best 11 pull-up bars for all budgets and exercise levels.

Why pull-ups rule

Pull-ups are an amazing way to activate and build muscles, especially in your back and arms. Studies show strength training can also improve your overall mental health too!

How we chose the best pull-up bar 

There’s a wide world of pull-up bar options. The most popular types are:

• portable
• wall-mounted
• ceiling-mounted
• tower/freestanding
• doorframe/doorway

We made sure to include at least one bar from each category.

Other things to look out for

• Grip options. To target all your muscles, you gotta switch it up. We looked for options that offer a diverse workout.
• Mounting ease. Not everyone is a DIYer. And that’s OK!
• Weight limit. Everyone deserves a solid workout. We focused on bars that are great for peeps of all weights.
• Stability. You don’t want wind up in a pull-up fail video. (Yes, those exist.)

Pricing guide

Pull-up bars can be affordable AF or super spendy. Here’s a price key to help you find the best bar for you and your budget.

$ = under $50
$$ = $50–$100
$$$ = over $100

The 11 best pull-up bars of 2020

1. Best overall: Ikonfitness Pull-Up Bar

Price: $$

Doorframe pull-up bars can discolor your doorframe or even destroy it 😱. But not this bad boy! This model’s extra-large guard pads spread pressure evenly. Plus, it’s easy to use and to store. It’s collapsible and can easily fit in your closet or under the bed.

Cons: The large bar diameter might be harder to grip.

Buy the Ikonfitness Pull-Up Bar online.

2. Best doorframe pull-up bar: ProsourceFit Multi-Grip Lite Pull-Up Bar

Price: $

This bar is all about versatility. Multiple grips, push-ups, and tricep dips are all possible. It fits doors 24- to 32-inches wide and holds up to 300 pounds. You can also use it for push-ups and tricep dips. And hey, it doesn’t need a permanent wall fixture! Woot.

Cons: It may damage or discolor your doorframe.

Buy the ProsourceFit Multi-Grip Lite Pull-Up Bar online.

3. Best ceiling-mounted pull-up bar: Ultimate Body Press Ceiling-Mounted Pull-Up Bar

Price: $$

Ceiling-mounted models take advantage of space you wouldn’t otherwise use. So they’re extra great if you live in a smaller space. The Ultimate Body Press provides four grip options and sturdy grips and fits 16- or 24-inch floor joists.

Cons: Reviewers said installation was a hassle.

Buy the Ultimate Body Press Ceiling-Mounted Pull-Up Bar online.

4. Best wall-mounted pull-up bar: ONETWOFIT Wall-Mounted Pull-Up Bar

Price: $$$

You can install this baby indoors or outdoors. It has a sturdy steal construction so it should last a super long time. More good news: It has a 440-pound weight limit.

Cons: This wall-mount only works on brick, cement, or solid tile. If that’s not what you have, you can mount it to a piece of wood. But then you have to attach the wood to the wall.

Buy the ONETWOFIT Wall-Mounted pull-up Bar online.

5. Best pull-up bar with extra weight support: AmazeFan Pull-Up Bar Doorway

Price: $$

A lot of doorway pull-up bars max out at 250 to 300 pounds. But this model can hold up to 400 pounds and has awesome doorframe and wall protection. Another perk is that it can hold a punching bag. So you can slay your Rocky skills too!

Cons: It may not fit doorframes with wide trim.

Buy the AmazeFan Pull-Up Bar Doorway online.

6. Best pull-up bar for beginners: Bodyrox Pull-Up/Chin-Up Bar

Price: $

Sturdy support and easy installation make the Bodyrox a great bar for beginners. The wide grip pads provide lots of space for grip adjustment. It also has a locking mechanism prevents the bar from spinning.

Cons: Users said moving the bar into different positions can be tough.

Buy the Bodyrox Pull-Up/Chin-Up Bar online.

7. Best tower (standing) pull-up bar: Stamina Power Tower

Price: $$$

The Stamina doesn’t eat up space but still gives you all the options. The compact tower design means you can do pull-ups, chin-ups, tricep dips, sit-ups, knee raises, and push-ups. It also includes a 5-year warranty!

Cons: Some folks said it wiggles during vigorous workouts.

Buy the Stamina Power Tower online.

8. Best power cage with pull-up bar: HulkFit Adjustable Power Cage

Price: $$$

If you’re looking to start a legit home gym, this one’s for you. You can rock pull-ups, power lifts, and a whole lot more. It’s made with 11 gauge steel and has multiple grip positions. The frame can also support resistance bands.

Cons: It takes up a lot of floor space.

Buy the HulkFit Adjustable Power Cage online.

9. Best hallway pull-up bar: Dekadj Pull-Up Bar

Price: $$

The Dekadj fits a wide range of spaces including hallways. Hallway pull-up bars allow for a wider grip and a fuller range of motion. It has a 660-pound max weight limit and has great padding to protect your walls.

Cons: It might be too wide for standard doorframes.

Buy the Dedakj Pull-Up Bar online.

10. Best portable pull-up bar: CrossGrips Pull-Up Bar Handles

Price: $$

Short on storage space or like to workout on the road? These pull-up handles grip the doorframe so you can do a pull-up anywhere. It’s lightweight and boasts two grip options. It’s also super easy to store.

Cons: It can damage doorframes.

Buy the CrossGrips Pull-Up Bar Handles.

11. Best budget pull-up bar: Sunny Health & Fitness Door Way Chin-Up and Pull-Up Bar

Price: $

Not sure what to buy? Opt for something sturdy but not pricey. The Sunny Health bar is both. It’s also hella easy to install. It includes weight bearing packets to help keep you stable.

Cons: The bar may rotate during use. It also has a low max weight capacity of 220 pounds.

Buy the Sunny Health & Fitness Door Way Chin-Up and Pull-Up Bar online.

Pull-up palooza

Whether you’re a beginner or a seasoned pull-up pro, use this list to find the best bar for your needs. Just remember, Rome didn’t get jacked in a day. Start slow and take it one pull-up at a time.

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40 Ways to Sneak Veggies into Any Meal Without Sacrificing Flavor

Even for those who like eating veggies, it can be a challenge to eat the recommended servings each day. And when a craving for creamy mac and cheese calls, it’s tough to ignore a grumbling tummy and cheese cravings and opt for a bowl full of veggies instead.

We’re here to tell you it’s easy to have the best of both worlds! Here are our 40 favorite (sneaky) ways to fit veggies into any meal:

How to eat more vegetables for breakfast

1. Frittata it

We love starting the weekend with an egg-heavy brunch. Eggs have gotten a bad rep for their high cholesterol content, but they’re also a good source of protein and choline. So, feel free to add them to your menu, provided you eat them in moderation.

Mix eggs with veggies for a healthy and hearty breakfast. You get bonus points if you make enough to munch on all week!

2. Add minced broccoli to scrambled eggs

This veggie addition doesn’t change the texture of the eggs. Plus, it squeezes in an entire serving (at least) of green veggies.

3. Mix cauliflower into scrambled eggs

Steam and puree or finely grate cauliflower to mix with scrambled eggs. This cruciferous vegetable adds very little fat, but lots of vitamin C, folate, and potassium. For a later-in-the-day meal, combine cauliflower with chicken or tuna salad.

4. Bake with ’em

Breakfast sweets are a good vehicle for veggies too. Bake bran muffins with zucchini and carrots, in addition to the classic raisins, walnuts, and cinnamon.

5. Veg out on savory oatmeal

Regularly including whole grains like oatmeal in your diet might help reduce your risk for heart disease, research suggests. Tang G, et al. (2014). Meta-analysis of the association between whole grain intake and coronary heart disease risk. DOI: https://doi.org/10.1016/j.amjcard.2014.12.015 Loading up your oatmeal with brown sugar won’t do your heart — or your waistline — any favors, but oats can be savory too!

Cook plain oats with water and add your choice of steamed or sautéed veggies. Top with an egg for extra protein and season with salt, pepper, or a sprinkle of Parmesan cheese.

6. Make pudding a healthy breakfast

If it’s avocado-based, that is. Avocados add a creamy texture, along with cholesterol-lowering plant-based nutrients called phytosterols. They’re also loaded with potassium, an electrolyte that helps relax blood vessels, and thus reduce blood pressure.

7. Try pumpkin or butternut squash pancakes or waffles

While the skillet is heating, throw some pumpkin or squash puree into pancake or waffle mix. You’ll sneak in a whole extra serving of veggies and add a fun orange glow to your breakfast.

Smoothies

8. Add greens to breakfast smoothies

A handful of spinach or kale blends well with any fruit smoothie. Try the classic Green Monster. Blend 1 cup milk (we love almond milk!), 1 frozen banana, 2 handfuls spinach, and 1 tablespoon almond butter.

9. Grab an avocado smoothie

Like the green smoothie, this avocado-based treat is perfect for breakfast or a nutritious snack. Packed with healthy fats, vitamin E, and vitamin B6, avocados are one superfood we love to liquefy.

10. Slurp a carrot smoothie

Carrots are an excellent source of beta-carotene, an antioxidant your body converts to vitamin A. But you don’t need to munch them Bugs Bunny-style to take advantage of their nutrients.

Carrot juice is pretty easy to find, but without a juicer at home, it’s tough to make. Luckily, grated carrots are easy-peasy to fit into any fruit smoothie. Bonus: Because you use all parts of the veggie, none of the fiber is lost from the juicing process.

Pasta and grains

11. Make pasta go green

When spaghetti and meatballs is on the menu, toss some extra veggies (like spinach and mushrooms) into the dish. They’ll give you more nutritional oomph than the traditional side salad.

12. Experiment with veggie noodles

Use a spiralizer or julienne tool to create zucchini, squash, asparagus, or cucumber noodles and skip the pasta altogether. (Or roast spaghetti squash!)

These “zoodles” are lower in carbs and higher in nutrition than regular old white pasta. Add extra veggies to the sauce to bump up your nutrient dose even more.

13. Remember, herbs are leafy greens too

We dice herbs into our food mainly to add flavor, but these greens are no nutritional slouches. Basil, oregano, sage, and thyme are high in antioxidants that might protect against diseases like cancer.

Add fresh herbs to any rice, pasta, or grain dish. Or whip up a quick homemade herb pesto to add to scrambled eggs or use as a sandwich spread.

14. Get fancy with mac and cheese

It’s a childhood favorite, but grown ups love it too — don’t lie! When a craving for this creamy dish sets in, give it a mature (and healthy) makeover by mixing in some spinach, tomatoes, peas, or broccoli.

Pro Tip: Cooking it from scratch with whole-grain pasta makes it not only better tasting, but better for you, too.

15. Make a potato mash-up

Rather than eat plain old white mashed potatoes, mix in some yams. You’ll add a hint of sweetness, plus a serving of beta-carotene.

16. Sneak them into casseroles

Anytime that casserole dish comes out of the cupboard, get the grater out too. You can add finely shredded zucchini or summer squash to virtually any casserole without changing the taste or texture!

Sandwiches

17. Sub greens for wraps

Lettuce makes a surprisingly good stand-in for bread and tortilla wraps. You can also use tougher (and more nutrient-dense) greens like collards, kale, or chard. Just blanch the greens and pat them dry before wrapping.

18. Add veggies to grilled cheese

Melted cheese between two slices of bread is pretty lacking in nutrition. To bump up the health content, add in a few layers of veggies. Spinach, tomato, and avocado add iron, lycopene, and healthy unsaturated fats into the mix.

19. Make vegetarian quesadillas

Replace the classic chicken-and-cheese variety with veggies like corn, red and green peppers, onions, and spinach. Try even adding some black beans for more fiber. Cutting the amount of cheese in half saves on both calories and saturated fat.

20. Bulk up burgers

Eating lots of red meat isn’t great for your heart or your longevity, research finds. Zhong VW, et al. (2020). Associations of processed meat, unprocessed red meat, poultry, or fish intake with incident cardiovascular disease and all-cause mortality. DOI: 10.1001/jamainternmed.2019.6969 Cut back on the meat content of your burgers and other meat-based recipes (like meatloaf) by bulking them up with carrot puree or chopped mushrooms.

Sauces and condiments

21. Try pumpkin marinara sauce

Tomato sauce is a great vehicle for any extra pureed veggies. The easiest addition (and our personal favorite)? A can of pumpkin puree!

Like sweet potatoes, pumpkin owes its brilliant orange hue to beta-carotene. When your body converts this antioxidant into vitamin A, it protects your eyes, skin, and bones alike.

22. Be saucy

Basic tomato sauce is great — it definitely counts as one veggie (as well as one fruit — it’s both)! But the more veggies you add, the better. Also include pureed carrots or winter squash, peppers, onions, or greens.

23. Health up the hollandaise

Few things are better than a Sunday-morning plate of eggs Benedict, but classic hollandaise sauce can be less than healthy. It’s loaded with butter, plus raw eggs that could give you a nasty case of Salmonella if they aren’t pasteurized.

Make it healthier — and safer — by swapping out low fat yogurt for the butter and eggs. Add avocado to squeeze in some extra green.

24. Puree away

Mix butternut squash puree and grated cheese to create a rich and tasty spread. Use it on grilled cheese, quesadillas, or pizzas.

25. Spice up salad dressing

Say bye-bye to classic oil and vinegar and hello to veggie-based dressings. Some ideas include butternut squash, avocado, tomato, beet, or zucchini.

Snacks

26. Bake an egg in an avocado

The avocado takes the place of starchy toast. It makes the perfect healthy vehicle for some serious protein!

27. Turn them into fries

Who said only potatoes dipped in oil make good fries? Lighten up these sandwich accompaniments by slicing up some zucchini, avocado, carrots, or green beans. Lightly bread them, or roll in cornstarch and cornmeal, and bake (not fry!) until crispy.

28. Cook up kale chips

This leafy green is popular these days, and for good reason. It contains an alphabet-full of nutrients: vitamins A, C, B6, and K. Lightly coated in oil and sprinkled with salt, crispy kale chips are a much healthier stand-in for potato chips.

Pizza

29. Serve a colorful pie

Yes, the traditional cheese, sauce, and crust pizza is hard to pass up. But pizzas are also a great vehicle for a big pile of veggies. Practically anything works, from spinach and tomato, to roasted squash or root vegetables.

30. Prepare a pizza salad

Why exile your salad to the side? Make it part of the main attraction by piling it on top of your pizza. Arugula salad with tomatoes and Parmesan makes a good topper for a mixed veggie pizza.

31. Splurge on spinach

Tomato sauce is a great way to get in a serving of veggies. Even better? Spread a layer of spinach puree on the pizza dough before topping with sauce to add another dose of veg (and extra greens).

Soups and stews

32. Add veggie puree to chicken soup

Cooking classic chicken soup? Add a can of pureed tomatoes, squash, beans or potato. It will make for a thicker soup while sneaking in some extra veggies.

33. Spice up chili

Who said chili has to be just meat and beans? Add carrot, sweet potato, or butternut squash puree to your recipe. Or skip the beef entirely, and make meatless chili with peppers, beans, tomatoes, and corn.

Baked goods and desserts

34. Bake veggies into bread

One clever way to sneak veggies into breakfast is by baking them into sweet breads. Zucchini is always a favorite, but squash, carrots, and beets also make good bread additions. Add some berries for a splash of color and a zing of tartness.

35. Disguise greens in dessert

Hide pureed spinach or zucchini in your brownie batter, or make carrot and zucchini bars with lemon frosting. You’ll get in an extra serving of greens, but the sweet flavors will trick your mouth into thinking you’re eating a decadent dessert!

36. Hide carrot and squash in your chocolate cake

A chocolate cake base is the perfect place to disguise the veggies packed into the batter. Top it with avocado frosting for even more veggie bonus points!

37. Pair chocolate with beets

Bake beets into cake. The cocoa covers the earthy flavor so well, you’ll barely realize you’re doing your heart good by eating it. Plus, the sweetness of the beets pairs nicely with the sugary cake.

38. Shake up your milkshakes

Smoothies aren’t the only frozen concoctions that deserve a healthy reputation. You can easily blend spinach, carrot juice, and sweet potatoes into a chocolate shake. Chocolate helps hide the veggie taste in pretty much anything.

39. Upgrade cookie dough

Add carrot or sweet potato puree to chocolate chip cookies. You’ll end up with a treat that’s just as tasty, but has all the benefits of beta-carotene, too.

40. Add avocados to pudding

Yes, we can even sneak extra nutrients into chocolate pudding. Avocados’ silky texture blends perfectly into pudding or ice cream.

Bottom line

Turns out, vegetables are a lot more versatile than we often give them credit for. You can slip them into just about anything you’re making for dinner and dessert, boosting the health value of meals for you and your dinner companions.

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Whole30 Cofounder Melissa Hartwig Shares Her Favorite Recipes

Melissa Hartwig Urban is a total badass, and happens to be the co-creator of the original Whole30 program. This 1-month reset eliminates sugar, dairy, and grains in favor of unprocessed foods like meat, poultry, seafood, vegetables, fruits, and natural fats.

But fear not, friends. The plan still gives you a ton of choices for yummy Whole30 meals from breakfast through dessert.

That’s where these recipes come in — 11 are her own favorites, and the rest were hand-picked from our editors. You need these recipes. ‘Nuff said.

Whole30 recipes for breakfast

1. Italian-style egg skillet

Photo: Notes From A Messy Kitchen

*One of Melissa’s Favorites*

Lug out your cast-iron skillet and get ready for the best breakfast you’ve had in a long time. With sauteed veggies and jammy eggs, this dish would be just as welcomed by a crowd of brunch guests as it would be by your date.

2. Sausage gravy

This is a Southern favorite, and although it’s usually served on a pile of warm grits, we have no problem with switching it up with crisp, fried potatoes. Almond and tapioca flours thicken the pan gravy.

3. Sausage zucchini breakfast casserole

Enough for the family or several days of zap-it microwave breakfasts. Shredded zucchini, tomatoes, sausage, and eggs makes this casserole good and hearty. And portable.

4. Sweet potato toast

Photo: Paleo Paparazzi

*One of Melissa’s Favorites*

Sweet potato toast is the closest thing to bread on Whole30, so naturally we’re big fans. As for toppings, it’s all good, avocado, cucumber, lox, or deli meats.

5. Chia-cashew pudding

Ready to change it up from eggs? This protein-filled pudding features chia and hemp seeds, and cashews. The toppings are all up to you and Whole30.

6. Sweet potato skillet

Spiralized sweet potatoes are the base of this indulgent skillet, loaded with Whole30-approved chicken sausage and bacon. Onions, bell peppers, and a touch of jerk seasoning make this dish sing.

Whole30 lunches

7. Sausage, potato, and kale soup

Photo: Whole30 Cookbook

*One of Melissa’s Favorites*

This warming soup subdues kale into something you want to eat. Based on a classic Portuguese dish, it’s loaded with flavor. Make a big batch on Sunday night, then feast on it for lunch. You’ll crave it for days.

8. Slow cooker chicken chile verde

Photo: The Real Food RDs

*One of Melissa’s Favorites*

This 5-minute prep (!) dish is about to be your new weekday go-to lunch, whether you’re doing Whole30 or not. Mix that jar of salsa verde you’ve had in your cabinet forever into a slow cooker with chicken and chile, then serve with cauliflower or your favorite creamy veggies.

9. Whole30 sandwiches

These do-ahead, freezable, sandwiches use meat patties as the “bread.” This blogger gives lots of healthy options for dressing these breadless bundles, which are delicious at breakfast or lunch.

10. Enchilada-stuffed sweet potatoes

Photo: Living Loving Paleo

*One of Melissa’s Favorites*

Sweet potatoes to the rescue! This time, we’re piling them high with enchilada fixin’s: Beef, tomato, and spices galore. This smoky tater is sweet and warm and way too tasty to feel like you’re missing out on tortillas.

11. Zucchini-carrot fritters

Zucchini and carrots may sound a bit like rabbit food, but these fritters taste like anything but. They warm up beautifully, and taste even better topped with coconut cream.

Pro tip: Add smoked salmon to tie it all together. You’re welcome.

12. Chicken tortilla-less soup

Photo: The Whole Smiths

*One of Melissa’s Favorites*

So, what if you can’t have the tortillas this month? This chicken soup blends all the classic flavors of this cheesy, tortilla-chip-y soup into a Whole30-approved lunch to look forward to for days ahead.

Whole30 dinners

13. Chimichurri chicken wings with ranch dressing

Photo: Real Food with Dana

*One of Melissa’s Favorites*

Think you can’t do chicken wings on Whole30? Think again. And while you’re at it, make this creamy herb version of the bar fav. Make your own ranch (or use an approved bottled version) and stock up on the napkins —you’re going to need ’em.

14. Kale Caesar salad

We want to eat this now. And you’ll want to eat a bowl, too, on those nights when you’re looking for a little lighter fare — without lighter flavor.

It’s all about the macadamia nut “cheese” crumbles in this recipe, which will fulfill all of your Parmesan needs.

15. Shrimp and sausage skillet

Photo: Paleo Newbie

*One of Melissa’s Favorites*

This riff on surf-and-turf is ready in just 20 minutes — helllllo, weeknight dinner. (For what it’s worth, we’re into quick and easy on weekends too.)

As for sausage flavor, get creative. Chicken-apple! Smoky chorizo! Fennel and onion! It’s all good.

16. Sesame garlic beef short ribs

Photo: Savory and Fancy

*One of Melissa’s Favorites*

Heat up your slow cooker and load it with meaty short ribs covered in a garlic-sesame marinade. Serve with steamed greens or asparagus — it’s like ordering Chinese takeout, but so much better, because you made it yourself.

17. Whole30 tuna casserole

This golden-crusted update on the ooey-gooey family fave features cashew sauce and spaghetti squash, along with our old pantry friend canned tuna. Easy, nutritious, delicious, done. You’ll still have time for Netflix later.

18. Creamy coconut milk meatballs

Photo: I Heart Umami

*One of Melissa’s Favorites*

A pan full of these Thai-inspired chicken meatballs and a fork is pretty much all we need tonight. The coconut milk and ginger sauce has a little funk thanks to fish sauce. Trust, it gives the meat a richer flavor.

We’re ready to pile these bad boys on a bed of greens and get munching. Pad Thai who?

19. Slow cooker beef brisket

Photo: Anya Eats

*One of Melissa’s Favorites*

Brisket might be our favorite cozy dinner. And when made in a slow cooker, there’s no need to leave the oven on for 5 hours.

Whether you pull apart the meat alongside a salad or tender sauteed veggies tonight, hopefully you’ll have enough left for tomorrow. You don’t want to open up the fridge disappointed.

Whole30 desserts

20. No-bake cookies

Just four ingredients and a food processor are all you need to whirl almonds, dates, cocoa powder, and unsweetened coconut flakes into a dough. These guys are just naturally good.

21. Whole30 brownies

Bananas, cocoa powder, and almond butter bake up into moist and dreamy brownies that’ll have you saying, “Who needs chocolate chips?” How can something be this good only have 3 ingredients? We’re still not sure.

22. Coconut fruit tart

The creamy coconut-cashew filling is encased in a naturally sweet nutty crust. Blueberries add to the freshness of this off-the-charts good Whole30 dessert.

After the initial prep, you don’t even need to bake it either — just let it chill for at least an hour and you’re good to go.

23. Whole30 cake

This gives new meaning to the words fruit cake. And in a really good way. As in a cake assembled with fruit. This is so much fun. Total inspiration. We feel some insta photos coming on…

24. Chocolate pudding

Avocado is the secret ingredient in this quick, no-cook dessert. Your food processor will do the work of blending dates, bananas, avocado, and coconut oil into a smoooooth pudding that’ll keep in the fridge a couple days.

Wait a minute, who are we kidding? We want it now.

25. Beeting hearts

No need to wait until Valentine’s Day to make these adorable, blood-red confections. They make a dramatic statement any time of the year. The beet goes on.

Bottom line

Take a tip from Melissa Hartwig Urban — and us. These are our favorite Whole30 recipes, and they’ll keep you happy at breakfast, lunch, dinner and dessert. You might even forget you’re on Whole30.

For more from Melissa and the Whole30 team, follow them on Instagram, Facebook, and Twitter.

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Spot On: The Best Period Underwear Out There

The term “period panties” used to refer to the undies we wore during shark week only — either because they were already stained from leaks or they were baggy enough to hold a bulky-AF pad.

But the world has gloriously given us actual period panties. So we no longer have to wear rags when we’re “on the rag.” These undies are designed to absorb and hold menstrual fluid, eliminating the need for a tampon, pad, liner, or cup — all of which have their pros and cons.

Yep, you can just pull on a pair of period undies and call it a day — just like any other day. But if you don’t have any of these super-absorbent skivvies in your unmentionables drawer yet, you may be wondering what brand or kind to buy.

We’ve done the research on the best period panties for when the ol’ crimson tide rolls in. We based our selections on absorbency (without bulk), style and activity, and products that had overwhelmingly positive reviews. No Aunt Flo fails here!

Pricing guide 

$ = under $30
$$ = $30–$40
$$$ = over $40

Best period panty for heavy or overnight flow

Sometimes a nighttime flow can turn your bed into what looks like a crime scene. The Modibodi Seamfree Full Brief in heavy/overnight absorbency holds four regular tampons’ worth, so you no longer have to worry about the state of your sheets.

The seamless design makes you feel like you’re sleeping in the buff. And during the day, you can wear this pair without fretting about panty lines. Shape-molding microfiber forms to your body to thwart leaks, but that might make them feel a little snug when you first wear them, users report.

Price: $$ 

Buy the Modibodi Seamfree Full Brief Heavy/Overnight panty online. 

Best period panty for sports

Have you ever felt tampon slippage during a run or had trouble figuring out how to place a pad in the liner of your athletic wear? Taking the period panty one step further, the Thinx training short offers comfortable and breathable protection for when you’re sweating it out.

Of course, these moisture-wicking shorts are equally perfect for when you just want to lounge around the house eating chocolate, too. Best for moderate days, the training short holds two tampons’ worth. Reviewers report they run small. So size up, especially if your period brings on the bloat.

Price: $$$ 

Buy the Thinx training short online.

Best thong period panty

Opting for a thong on a period day can feel a bit like taking a gamble, betting nothing will come up red. The Knix Leakproof Thong will ensure that bet is a win.

Available in six core colors with occasional limited-edition choices, these thongs are best for light period days or as a backup method on heavier ones.

Plus, they’re great for non-cycle time too, like when you’re getting a different kind of flow on and you don’t want panty lines during your downward dog. Size up for the best fit, reviewers say.

Price: $

Buy the Knix Leakproof Thong online.

Best period panty for swimming

Remember that awkward moment at the beach when your tampon string was dangling out of your suit? Well, that never has to happen again with the Ruby Love Swim Bottom.

The cute hipster style, which comes in four colors, goes with just about any bikini or tankini top you already have. They’re low-rise though, so they may not be your thing if you prefer more coverage. These bottoms offer three tampons’ worth of protection without adding bulk.

Plus, they double as a period panty when you’re not at the pool.

Price: $$$ 

Buy the Ruby Love Swim Bottom online.

Best budget-friendly period panty

Maybe you’re totally new to period panties and aren’t ready to drop a lot of coin until you’ve put them to the test against your code red. Bambody has some of the most affordable and raved-about briefs on the market.

The Absorbent Midi Brief features a comfy, high-cut design and bamboo fabric that feels soft against your sensitive parts. In sizes XX-small to 4X-large, the Midi Brief fits bodies of all shapes and holds two tampons’ worth. Some users report they experienced a slight riding up in the booty.

Price: $

Buy the Bambody Absorbent Midi Brief online.

Best sexy period panty

You might not think of period panties as lingerie. But why not? If sexy undies give you superpowers, then behold the Dear Kate Ada Hipster Mini. They feature a luxe, but durable lace trim at the waist and a cute bikini cut.

They come in classic beige or black, or you can opt for the flirtier watermelon hue. Yes, please! Leak-resistant, breathable layers hold up to two tampons’ worth on your light-to-regular days. But you may need a backup for heavier flow.

Price: $$$ 

Buy the Dear Kate Ada Hipster Mini online.

Best high-waisted period panty

Do you want a high-waisted wonder for all your high-waisted fashions? Flux Undies out of the UK has a naval grazing pair of period panties that holds four tampons’ worth on heavier days. The cheeky cut features hip-hugging mesh panels for added glam. Yes, period panties can be glam!

Soft modal fabric and a super-absorbent gusset keep you confident on any day of your cycle. Reviewers report they run tight in the waist and legs, so size up for comfort, especially if your uterus gets a little feisty. 

Price: $$$

Buy the Flux Undies Hi-Waist online.

Best boxer-brief period undies

Aisle Boxer Briefs offer a gender-neutral option for any person who gets their period. One reviewer writes, “I feel cute in my briefs which helps the body image issues that arise during my period.” And another adds, “They feel gender affirming, around a time of the month that can be tricky.”

They hold two tampons’ worth on their own. But each pair comes with an absorbency booster you can tuck into the gusset to soak up even more on heavier days. Wearers do report the elastic wears quickly, however.

Price: $$$ 

Buy Aisle Boxer Briefs online.

How to choose

Choosing a pair of period panties is a lot like choosing any other everyday undies, but with a few additional “flow factors.”

• Absorbency. If you typically have lighter periods and days where you just spot, you’ll be good to go with a period panty that offers two tampons’ worth of absorbency or less. But if your periods tend to be heavier, or you have a few heavy days, you’ll probably want a pair that can hold four tampons’ worth. For reference, a regular absorbency tampon typically holds about a teaspoon of menstrual fluid.
  
• Style. You likely already have a style of skivvies that you tend to wear. Maybe you like cheeky bottoms or always wear thongs. The undies already in your drawer are probably based on the styles of clothing in your closet. For example, if you like high-waisted jeans and skirts, you might prefer high-waisted briefs under them. If you stick to your usual style of underthings, you’ll be more likely to wear your period panties during your red badge of courage days.
  
• Comfort. With all their images of horseback riding and swimming, tampon commercials sure make periods look like a blast. But let’s face it: not all period days are a delight. You might be prone to cramping, bloating, and other not-so-fun symptoms. If that’s the case, consider styles that will also be comfortable to wear on the worst days. Think stretchy and soft materials. You may even wish to size up.
  
• Activity. You just might go horseback riding though! Or cycling. Or on a date. That’s why it can be useful to have styles that accommodate whatever activity you might be up to. The Thinx training short, for example, is great if you’re super active.

How period undies work

Period panties are a lot like your regular undies in that you wash ’em, wear ’em, and repeat. The big dif is that they’re meant to catch your flow via absorbency layers in the gusset — read crotch. Most use polyurethane laminate (PUL) to provide the same leakproof protection found on cloth diapers. But don’t worry — you won’t have diaper butt. Period panties are meant to be bulk-free but still hold 1 to 4 teaspoons of menstrual fluid, depending on their absorbency level. Period knickers are also typically made of moisture-wicking, odor-fighting, breathable fabrics, and you can typically wear a pair for about 12 to 14 hours.

tl;dr

If you’re tired of dealing with a menstrual cup, folding “wings” over your normal undies, or riding the cotton pony — aka wearing tampons — period panties will change your life, or at least your cycle.

They’re washable and reusable, meaning less waste for the landfill. And once you stock up on enough pairs to get you through those bloody 5 to 7 days, you’ll save money not having to buy “supplies” each month.

As an added bonus, period panties also absorb discharge on non-flow days and even work well as sweat-wicking workout underwear. You might like them so much you’ll replace all the unmentionables in your drawer.

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Cozy Up Your Kitchen: 13 New Cookbooks for Fall

Fall might be our favorite time to get lost in the kitchen. (Chilly days + warm, delicious cooking = heaven.) But what to do when you need fresh recipes?

Enter this baker’s dozen of brand spankin’ new cookbooks hitting shelves this fall. Whether you’re in need of stress-reducing bakes to cope with the last months of 2020 or you’re looking for the perfect holiday gift, these books will bring a bountiful harvest of delectable eats to any table.

Out now!

Staying In: Recipes and Stories from Isolation by multiple chefs

The title says it all. This pay-what-you-can e-book is truly a product of our current times — a collab between 30 chefs and food writers during lockdown to support Chefs in Schools, which helps provide weekly lunchboxes for kids learning remotely in the UK.

It contains more than 35 recipes donated by chefs and food writers and was photographed by Issy Croker (while in isolation herself). You’ll find recipes such as sourdough crumpets and roast chicken with salsa verde along with illustrated how-tos, playlists, and suggestions for simple swaps.

Available for instant download

The Great Big Pumpkin Cookbook by Maggie Michalczyk

Is it really fall without pumpkin everything? We think not. This book from Maggie Michalczyk, creator of the popular Once Upon a Pumpkin blog, has 50+ recipes (pancakes, soups, breads, cakes, pastas, cookies, and more) you’ll want to enjoy on a chilly day.

Pumpkin ginger oat bowl, pumpkin doughnuts, pumpkin mac and cheese, or pumpkin turmeric hummus? Mmm. Many recipes are Paleo-friendly, gluten-free, dairy-free, or vegetarian.

Order now through Bookshop.

Outlander Kitchen: To the New World and Back Again by Theresa Carle-Sanders

Read through the entire series and caught up on all episodes of the show? You might be yearning for a wee bit more of those Outlander vibes while you wait for the next season to be filmed (or for Clanlands to be released).

Or perhaps you dinna ken what to get that Outlander fan for the holidays (now you do). Either way, this second Outlander cookbook is full of delectable recipes. Plus, the foreword is written by Diana Gabaldon. Och, aye. Now that’s what we’re talkin’ about.

Order now through Bookshop.

Ottolenghi Flavor: A Cookbook by Yotam Ottolenghi and Ixta Belfrage

Yotam Ottolenghi — beloved chef, influencer, and New York Times bestselling author of Plenty — has joined up with the Ottolenghi Test Kitchen’s Ixta Belfrage to reveal how flavor can be amplified in more than 100 inventive and delicious plant-based recipes.

They show you how to evolve your cooking through the three Ps: process, pairing, and produce. Readers are in for some spicy mushroom lasagna, stuffed eggplant in curry and coconut dal, and more.

Order now through Bookshop.

The Full Plate: Flavor-Filled, Easy Recipes for Families with No Time and a Lot to Do by Ayesha Curry

Guava ginger ice cream, anyone? *raises hand* TV star Ayesha Curry knows what it’s like to “have a lot on your plate,” but she also knows the value of gathering for a home-cooked meal.

This book delivers the best of her home kitchen with 100 recipes that hit all the marks for flavor, flexibility, and ease (all recipes can be made in under an hour). We’ll take a hot honey chicken sandwich, too, please!

Order now through Bookshop.

Friends: The Official Cookbook by Amanda Yee

We’re pretty sure this is the best thing since Smelly Cat — a whole book with more than 100 recipes inspired by the legendary sitcom! Cooks of all levels can enjoy making iconic dishes like Just for Joey Fries, Monica’s Friendsgiving Feast, Chandler’s “Milk You Can Chew,” and more.

This is the ultimate gift for the “Friends” fans in your life. Like your favorite Friendsgiving episode, It’ll always be there for you.

Order through Bookshop.

The Mexican Home Kitchen: Traditional Home-Style Recipes That Capture the Flavors and Memories of Mexico by Mely Martínez

This stunning cookbook from Mely Martínez, of the popular blog Mexico in My Kitchen, is full of the authentic homestyle dishes enjoyed every day in Mexican households, along with beautiful photography and stories from Mexico.

Recipes take influence from states like Tamaulipas, Nuevo León, Veracruz, Puebla, Estado de México, and Yucatán. You’ll get to re-create comfort foods like caldo de pollo, mole poblano, and pastel de tres leches using easy-to-find ingredients.

Order through Bookshop.

Oh She Glows for Dinner: Nourishing Plant-Based Meals to Keep You Glowing by Angela Liddon

If you’ve been anywhere near the food blogosphere in the past decade, you’ve probably heard of Oh She Glows. Angela Liddon returns with another plant-based beauty of a book, focusing on dinners bursting with plant-packed flavor.

Whether you’re vegan, vegetarian, or just interested in adding more healthful, energizing ingredients to your dinners so you can get your glow on, this is your new everyday cookbook. Plus, it’s full of helpful meal prep plans, holiday tips, and menus and has a handy label index so you can look up recipes based on allergies.

Order through Amazon.

Preorder now!

Xi’an Famous Foods: The Cuisine of Western China, from New York’s Favorite Noodle Shop by Jason Wang with Jessica Chou

If you think “noodles” when you hear the words “comfort food,” you’re not alone. This is the cookbook that fans of the iconic New York restaurant Xi’an Famous Foods have been waiting for. It’ll help you re-create dishes that people have lined up for since 2005, when the shop was just one stall in Flushing.

The shop now has 14 locations in Manhattan, Brooklyn, and Queens, and the full story of how it grew into what it is today is revealed in these pages, along with never-before-published recipes.

Publication date: October 13, 2020. Order through Bookshop.

The Rise: Black Cooks and the Soul of American Food by Marcus Samuelsson

Bestselling author, chef, and TV star Marcus Samuelsson has put together 150 recipes that celebrate contemporary Black cooking. It’s about time more Black cooks and creators are recognized in the American culinary world.

It’s more than a cookbook — it’s a celebration. You’ll get the deets on how to make chilled corn and tomato soup in honor of chef Mashama Bailey, crab curry with yams and mustard greens for Nyesha Arrington, tigernut custard tart with cinnamon poached pears in praise of Toni Tipton-Martin, and more.

Publication date: October 27, 2020. Preorder on Amazon.

The Official Downton Abbey Christmas Cookbook by Regula Ysewijn

Did you smile just reading that title? Us too. If the sounds and imagined scents from Mrs. Patmore’s kitchen are a comfort to you, or if you just love traditional British holiday recipes, you’ll want to preorder a copy of this cookbook inspired by the popular PBS series “Downton Abbey.”

From recipes for everything from appetizers to desserts, plus photos of both finished dishes and favorite moments from the Christmas episodes, this one is sure to bring some holiday cheer to your table.

Publication date: October 27, 2020. Preorder on Bookshop.

Sam the Cooking Guy: Recipes with Intentional Leftovers by Sam Zien

Bored of your typical leftovers? YouTube cooking star and restaurateur Sam the Cooking Guy is here to save you from having the same dish four nights in a row. These meals are designed to turn bulk cooking anything but boring by using the leftovers in corresponding follow-up meals.

Publication date: November 10, 2020. Preorder on Bookshop.

The Book on Pie: Everything You Need to Know to Bake Perfect Pies by Erin Jeanne McDowell

Pie is pretty much an autumn staple in many households, and this book is all you’ll need to learn the basics. But you’ll learn so much more than how to mix pie dough for the perfect flaky crust.

You’ll get tips on storage, conversions, styling, and toppings, along with plenty of inspiring photography from this top food stylist. So, what’ll it be first? Caramel Pork Pie or a classic like apple or pumpkin? Decisions, decisions.

Publication date: November 10, 2020. Preorder through Bookshop.

Naomi Farr is the books editor and a copy editor at Greatist. She loves focusing on all things books, beauty, wellness, and mental health. She’s also a YA fantasy writer and bookstagrammer. You can find her (and her cat) @avioletlife.

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How Many Squats Should I Do Per Day? Is There a Magic Number?

Created for Greatist by the experts at Healthline. Read more

Whether you want big ol’ glutes or just want to strengthen your legs, squats reign supreme for working out your lower body.

The main reason to get familiar with squats every day is that you can do them anywhere, since they’re a bodyweight exercise. If you’re regularly on the go or you’re stuck in your home without access to a gym, squats are the perfect exercise.

But how many squats should you do per day to get all the benefits for your booty and beyond? We’ve looked into it so you can get to, well, squattin’.

Carol Yepes/Getty Images

So how many squats per day is best?

There’s no magic number of squats to do every day to get the most benefits. If you’re new to them, start slow with just a few and work up to higher numbers (and get lower for more glute-burning).

Start by doing 3 sets of 12–15 reps of at least one type of squat (about 45 squats max). You may want to give your body a rest after a set or not do squats the day after. You can keep doing more sets throughout the week.

So, to recap, there’s not a set number of squats you should do?

Nope. You determine the number of squats that works for you, based on how your body feels.

But if you need a number to work from, stick to 3 sets of 12–15 reps. This puts you at a total of 36–45 squats max per day, with some rest days mixed in.

Squat to it: How to start doing squats

Squatting is pretty simple, but proper form is crucial. There are also a few variations of squats so you don’t get bored. If you need to increase or decrease the intensity, we’ve got you.

1. Basic squat 

Image by Dima Bazak

Start with this plain-Jane squat and learn the squat basics.

To do a basic squat:

• Stand with feet shoulder-width apart.
• Bend knees and push hips back as if you’re going to sit in a chair. Raise your arms in front of you so they’re parallel to the floor. Keep neck neutral and chest up.
• Once thighs are parallel to the floor, pause, then push back up through your heels to stand.

Squats: Do’s and don’ts

Proper form ensures that you’re getting the most out of each squat without busting up your bod.

Do…

• lead with your hips
• sit back into your hips
• engage your core

Don’t…

• let your knees cave in
• let your knees go past your toes
• let your chest fall forward
• hold your breath

2. Curtsy squat

These may be a challenge at first, but you’ll grow to love them. Once they start feeling easy, put a dumbbell in each hand and get down.

To do a curtsy squat:

• Stand with feet shoulder-width apart. Rest hands on hips or keep them down at your sides.
• Step back and across with right foot until left thigh is parallel to the floor. Make sure your chest and chin stay up.
• Pause, then push up through the heel of your left foot to return to the starting position.
• Repeat on the other side to complete 1 rep.

3. Split squat

Active Body Creative Mind

This is like a lunge on fire, as you’ll isolate one leg at a time and rely more on balance.

To do a split squat:

• Stand in a wide, staggered lunge-like stance, with right leg in front and left leg behind it, and feet flat on the floor.
• Bend knees until the one in the back nearly touches the floor and the thigh is parallel to the floor. Make sure front leg is bent but knee doesn’t go past your toes.
• Pause, then return to standing. Repeat the desired number of reps, then switch sides.

4. Goblet squat

Image by Dima Bazak

Here’s a squat variation that’s great if you want to up your squat game with a dumbbell or kettlebell.

To do it:

• Grab a dumbbell (or kettlebell) by one end and cup it with your hands, letting the other end hang toward the floor. Keep your elbows bent.
• Stand with legs wider than shoulder width and toes pointing out.
• Bend knees and push hips back. Don’t move the dumbbell. Look straight ahead and keep a neutral neck. Your thighs can go beyond parallel to the floor, but get them down at least that far.
• Pause, then push up through your heels to return to the starting position.

5. Chair squat

Image by Dima Bazak

Pull up a chair and pop this squat if you need some assistance.

To try a chair squat:

• Stand in front of the chair, facing away from it, with feet shoulder-width apart and toes pointing straight ahead.
• Engage core, keep spine neutral, and raise your head and chest.
• Lower your hips down and back as if you’re going to sit in the chair. (Raise arms in front of you for help with balance.)
• Tap the chair with your butt, but don’t sit down.
• Squeeze glutes and hamstrings to drive your hips forward, then push back up to the starting position.

6. Wall squat

All you need is a wall to mix up your squat routine. This variation is also easier on your knees and hips.

Try the wall squat:

• Stand with your back against a wall. Place feet about 12 inches from the wall, shoulder-width apart.
• Bend your knees and squat, keeping back against the wall, until thighs are parallel to the floor.
• Push up through your heels to return to the starting position.

7. Pistol squat

Active Body Creative Mind

Need a major challenge? Up the pressure on your bod by doing this advanced one-legged squat. If you’re already a pro, try holding a dumbbell in each hand or a medicine ball with both hands.

Try the pistol squat:

• Stand on right foot and lift left leg out, holding it slightly in front of your torso. Keep arms by your sides or out in front for balance.
• Push hips back as you lower into a squat position, moving hips parallel to the floor.
• Squeeze glutes and push into right foot to return to standing.

Try a 30-day squat challenge

Here’s a fun way to introduce some friendly competition to your fitness routine or just to challenge yourself.

You’ll want to choose a few variations, or maybe start with a basic squat if you’re new to squats. The key is to do it for 30 days in a row — this will help you get into a routine and create a habit.

Ideally, try each type of squat, doing 3 sets of 12–15 reps per day. This means you’ll do about 45 squats per day.

You can mix them up to work different muscles and help prevent injury. If you need more oomph, add dumbbells.

Things to consider when doing squats

Squats are a very effective move that can work most of your body (if not all of it, when you pack on the dumbbells). As with any other exercise, it’s a good idea to warm up before you start droppin’ low.

Doing about 5 minutes of dynamic stretching can help loosen up your muscles and boost your range of motion, and it may help prevent an injury.

Takeaway

Squats are an awesome exercise to work your lower body. How many squats you should do per day really depends on your fitness and comfort levels — and your personal drive. You may want to start with a few sets of 12–15 squats or incorporate squats into your overall fitness routine.

Before worrying about how many squats you should do in a day, pay attention to nailing the proper form. Also learn about variations to mix up your squat repertoire and get more intensity out of squats when you’re ready.

Then, start squatting!

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