Stop what you’re doing, put down all hot liquids, and prepare yourself for a real can-you-believe-she-looks-like-that moment.

Behold, Halle Berry’s actual six-pack abs—and in her new Instagram photo posted Friday, she looks pretty pleased about them. As she should be, of course; apparently Berry worked hard for those washboard abs while training for her new movie, Bruised.

“There’s no better feeling than setting a goal and smashing it,” Berry, 53, wrote. “One of my goals for #BruisedTheMovie? Ripped Abs – and today? I finally got them, and it feels unbelievable!”

RELATED: Halle Berry Just Revealed the One Workout That’s Kept Her Fit and Toned for 10 Years

Luckily, Berry shared her top tips and encouragement in the post for setting a goal (like her abs) and sticking with it. “I encourage you to guys to set your bar,” she wrote. “What is your fitness goal? Set the BAR higher than you think, share your goal in the comments and HOLD yourself to it.”

Yes, it sounds difficult—and Berry agrees that the work won’t be easy, but says that the payoff will be “worth every damn second.”

Even then, Berry didn’t stop there—in her Instagram Stories, she shared her “Fitness Friday: Bruised Edition,” appearing alongside her Bruised performance coach Mubarak “Bar” Malik to share some of the exact moves she does to get those ripped abs—all including a kettlebell.

Her routine includes kettlebell squat presses (three sets of 10 reps each), kettlebell swings (three sets of 15 reps each), and kettlebell lift-and-lunge (three sets of five reps each, on each side).

RELATED: This Is Halle Berry's Workout For Better Sex

This is obviously not the first time Berry has shown off her physique (and workout routines) on Instagram. A quick glance—okay, an envious trawl—through it, and it’s clear that she’s seriously dedicated to staying fit. In January 2018, she and her longtime trainer Peter Lee Thomas started their #FitnessFriday video series, in which they post something inspiring about fitness to inspire her followers.

Earlier this year, Thomas told the Los Angeles Times that “there’s no secret” to Berry’s off-the-chart bod, except really, really hard work. “With Halle, she has the drive and the tenacity,” he said. “She shows up and looks at working out as something that has to be done and she doesn’t hold back.”

And Malik agrees. On Berry’s Instagram stories, he declares, “Halle is a beast […] Her mental focus is top, top level […] She has been killing it every day, she trains like four hours a day […] She’s inspired me, and I thought I was at a certain level.”

And it's not just Berry's trainers that are giving her all the praise—her fans and other celebs on Instagram can't stop fawning over Berry's super-ripped core. "Gains!!" wrote actor Michael B. Jordan, while Gabrielle Union added, "Let. Them. KNOW!!!" 

Let them know is right! Brb, gonna go grab a kettlebell now.  

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Let me paint you a picture: It’s a glorious day and you’re hiking up a mountain trail, enjoying the beautiful weather—but something in your knees just keeps bugging you. It’s nothing too troubling, so you go on, and slowly, the pain spreads and your tendons start to feel like they’re being pulled so tight that you can’t bend your knees without pain. Even though you keep vaguely massaging your knees, you have trouble pinpointing exactly where the pain is emanating from, and it feels more concentrated around your kneecaps. 

The situation described above is of one of the most prevalent forms of knee pain: medically referred to as patellofemoral pain syndrome (PFPS), and colloquially known as runner’s knee. In fact, knee pain is the most commonly-reported type of joint pain in adults, according to a national survey, and a 2011 study published in the Annals of Internal Medicine estimated that 25 percent of all adults suffer from frequent knee pain. It can be caused by vigorous physical activities that put persistent stress on the knee joints, such as jogging, squatting, or climbing, but can also stem from super common everyday activities like walking down stairs. 

RELATED: The Best Running Shoes for People with Bad Knees

Luckily, there are many methods available to prevent or treat this widespread condition, including knee straps. Known as infrapatellar straps by medical professionals, these bands are known to be one of the most effective (and simple!) ways to stabilize and limit excessive movement of the tendon, and in turn, relieve knee pain. 

Designed to be wrapped around your upper calf just below the knee, knee straps are adjustable bands that work to compress the infrapatellar tendon (located at the end of your kneecap). The results of a 2011 study suggest that knee straps can reduce “the predicted maximum localized tendon strain” on the knee, and another study from February 2019 concluded that the straps are “effective in reducing local pain” without altering performance. Based on these findings, it’s no wonder that marathon runners and casual joggers alike seem to swear by these handy little tools for keeping pain at bay. Ready to give it a try? We suggest one of Amazon’s best-selling options—the IPOW Knee Pain Relief & Patella Stabilizer Knee Strap—that also happens to be on sale for 15% off right now.

To buy: IPOW 2 Pack Knee Pain Relief & Patella Stabilizer Knee Strap, $12; amazon.com

More than 1,400 Amazon shoppers gave the IPOW knee strap a perfect five-star review, and numerous marathon runners even pointed out that the knee straps completely took away aches after their runs. 

RELATED: The Best Running Shoes for Plantar Fasciitis, According to Podiatrists

“I just ran my first ever 1/2 marathon and these saved my knees!,” said one reviewer. “After the run I took them off and placed them in my bag and completely forgot all about my knees. They didn't hurt after the race AT ALL.” 

Another user called the stabilizer strap a “lifesaver” and continued, “I don't have knee pain when I run anymore. I was amazed at how helpful these were.” A third added, “The support they offer is immense and you feel immediate relief which allows you to resume full physical activity.” 

Runners also love IPOW’s knee strap for its soft cushioning and shock-absorbent material that they say feels stable and comfortable without adding too much pressure or tightness. Plus, it’s machine-washable and quick-drying, so you can wear it during your toughest workouts without worrying about getting it sweaty. The lightweight knee strap is already affordable at $14 a pair, but you can get your set for even less—just $12—right now. So whether you’re preparing to train for a marathon or just need help alleviating everyday knee pain, try this “lifesaver” knee strap for yourself while it’s still on sale. 

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Apple is dropping its AirPods Pro tomorrow, and fitness fanatics might want to take note. Not only are the earbuds sweat- and water-resistant (perfect for active lifestyles), but they also boast some cool updates that are game changers for athletes.

The Apple Airpods Pro ($249; amazon.com) features a custom-like fit, noise cancellation—whether playing music, watching a movie, talking on the phone, or practicing meditation through an app—and transparency mode, which allows runners, cyclists, and pedestrians the ability to listen to music while still fully being aware of their surroundings.

But is it actually worth the hype? I was able to test the AirPods Pro before its release date—here's what you need to know.

RELATED: I Tried the Apple Watch Series 5—and It Legit Made Tracking My Period *So* Much Easier

A new customized fit

With the same lightweight feel, the AirPods Pro comes with three different sizes of soft, pliable silicone ear tips that mold to the contour of your ear. The all-new design is especially ideal for runners or those partaking in intense workouts in which there is a lot of movement—the silicone tips hold the earbuds securely in place. Plus, the seal and ultra comfortable fit are essential in delivering immersive sound, whether you're listening to music or talking on the phone.

What's more, leave it to Apple to go to great lengths to guarantee users get the best audio experience. The new Ear Tip Fit Test ensures a custom-like fit by testing the seal and identifying the best ear tip size for you. Just place Airpods Pro in each ear, and the advance algorithms work with the microphones in each Airpod to measure the sound level in the ear and compare it to what is coming from the speaker driver. Bottom line: The algorithm detects whether the ear tip is a good fit, or if it should be adjusted for a better seal or swapped out for a different size.

RELATED: 9 Sweat-Proof Headphones for Your Toughest Workouts

Seriously noise-canceling

I've always been of the mindset that ears need to be completely covered with headphones in order to achieve total noise cancelation. However, Apple has changed the game (and blown my mind) with the new AirPods Pro.

When I first put them in and switched from off to noise cancellation mode, I noticed everything around me immediately quieted, and I couldn't hear the person talking next to me—at all. When I began to play music, I didn't need to have the volume blasting like I usually do, because the sound quality was *so* good. Okay, it was amazing. Later, I stood beside a construction site at World Trade Center (all for the sake of journalism), switched the AirPods Pro into noise cancellation mode, and was astounded that I could hardly hear the clanking of equipment and men shouting. It was downright peaceful.

I'll admit: I have terrible hearing, so what I love possibly the most is that when I made a phone call in noise cancellation mode, I didn't have to push the pods further into my ear or hold them in place to hear the conversation better. They are a godsend. (Apple, can you please make chic hearing aids next? Thanks.)

RELATED: The 10 Best Wireless Headphones of 2019

Transparency mode for athletes

While the noise-canceling feature is obviously a big selling point, the transparency mode might be the reason to buy the new Apple AirPods Pro immediately. It allows users the option to simultaneously listen to music while still hearing and being aware of their environment, whether it's traffic or an in-flight announcement. Transparency mode is ideal for runners, cyclists, and pedestrians who want to safely listen to music and still be in tune with what's happening around them.

This morning, I put the AirPods Pro in and selected the transparency mode, and was able to listen to my morning commute playlist and hear announcements on the subway. (If you're a New Yorker, you know that is a feat.) I then further tested them by hopping on a Citi Bike. You should know that I would never ride a bike with headphones on—I'm way too paranoid that I'll be in the zone jamming out to Taylor Swift and be plowed down by a car. But as skeptical as I was, I was able to hear other cyclists, pedestrians, and cars around me with no issue and, most importantly, felt safe. Airpods Pro ftw.

To buy: Apple Airpods Pro ($249; amazon.com)

If you're in the market for wireless headphones for your workouts—or already have a pair that you love for running or cycling—you may have noticed that many options have an unmistakably sporty look that doesn't work well for everyday wear. You would then need to purchase another wireless set just for commuting and travel, because wearing bone conduction headphones in-flight honestly looks odd. While the Airpods Pro is certainly a splurge, it is sweat- and water-resistant and has a sleek design, meaning you can rock it for your workouts and beyond, and save money by investing in a single versatile pair.

AirPods Pro is available to order on Apple's site today and will ship Wednesday, October 30. But you can also officially shop it in stores tomorrow if you prefer to test the AirPods before pulling the trigger.

Tracee Ellis Ross celebrated her 47^th birthday today by loving herself, and it's truly something everyone needs to see and appreciate.

Ross posted a series of smokin-hot bikini pics on Instagram to celebrate the occasion. "It’s my birthday. I’m 47 today and I’m filled with gratitude," she wrote. "I LOVE getting older and I LOVE my life. I’m so grateful to be living this life I’m in. I’ve worked so hard to feel good in my skin and to build a life that truly matches me and I’m in it and it feels good."

Ross rounded out her birthday post by saying that, while she loves where she's at in life right now, there's still the possibility of change in her future. "I remain curious and teachable and so it will all keep getting better," she wrote. "No filter, no retouch 47 year old thirst trap!"

Ross, who stars in the sitcom Black-ish, is no stranger to the occasional bikini pic and workout post. In a 2017 interview with Health, Ross opened up about her workout routine, saying that she works out three days a week consistently, but sometimes she squeezes in a fourth workout. “I didn’t wake up like this,” she said, commenting on her body. “At 22, I woke up like that. At 44, I work really hard for this!”

Ross said at that time that she’d been both smaller and bigger during her life but that “health and the functionality of” her body were more important to her than what she looked like.

RELATED: Tracee Ellis Ross: “At 22, I Woke Up Like That. At 44, I Work Really Hard"

As far as her specific workouts go, Ross said that she works with a trainer to target her butt (which looks great in the Instagram pics she posted today, btw). “Gravity makes it drop and spread, so I try to lift and tighten,” Ross said. Ross also added that squats, deadlifts, and lunges keep her feeling her best. “I love a deadlift. I have 20-pound weights in my meditation room, so sometimes I’ll just do some.”

As far as other healthy habits she prioritizes, Ross mentioned monitoring her food intake, moisturizing, and getting facials and acupuncture. She also said she drinks water and doesn’t drink too much alcohol.

Clearly, all of Ross's healthy habits are working out for her—which can only mean more "thirst trap" pictures are in her future. 

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Let’s face it, gym weight rooms can be daunting. Confusing equipment, massive barbells, guys with intimidating grunts—it can be overwhelming if you’re a weight-training newbie who is just looking for a simple way to strengthen and tone your arms. Don’t let those gym rats scare you off. In the video above, Kelsey Wells demos five basic arm workout moves that will make any gym beginner look like a pro…and leave the weight room feeling strong and powerful.

RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes

Bicep Curl

Start in a standing position, holding dumbbells at your waist. Keep your elbows close to your sides as you begin raise your dumbbells to your chest, palms facing inward. Lower back down to starting position, and repeat the movement 12 times.

Tricep Extension

Stand with your legs together and bend your knees slightly. Bring weights above your head with your palms facing together. Slowly bend your elbows so that weights are level to the nape of your neck, then raise them back up above your head. Keep your arms close to your head as your repeat this exercise 12 times.

RELATED: You Can Do This Plyometric Leg Workout from Emily Skye Practically Anywhere

Tricep Kickbacks

With your feet together, bend your knees slightly and lean forward, your body is at a 90-degree angle. Bring your elbows to your sides and bend your arms so weights are level with your armpits. Once you are in this position, kick your arms backward as your bring your weights just behind your hips. Repeat this movement 12 times.

Curl & Press

Like the bicep curl, come to a standing position with your arms at your sides. Draw your elbows in and lift your weights to your chest as you would in a standard bicep curl. From there, press your arms up and above your head, palms facing forward. Lower weights back down to your chest, and then release your arms to your sides. Repeat this 12 times.

RELATED: You Can Get Your Strongest Arms Ever At Home With This One Piece of Workout Equipment

Side Raise

Bring your arms to your sides, palms facing inwards. Raise both arms out so they create a 90-degree angle with your body. Repeat this movement 12 times.

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