Create Your Own At-Home Workout Routine With These TikTok Hacks

What is the Demure trend?

The Demure Fall trend began when Jools Lebron posted a TikTok video on August 2, talking about how she gets ready for work. "I do my makeup, I lay my wig, I do a little braid," she says in the viral video, which now has 3.9 million views. "Very demure, very mindful. Don't forget to be demure divas!"

TikTok users immediately embraced the new characteristic, turning it into 2024's next big trend. And women have applied it to everything from eating subs to sorority rushing. And they're not the only ones! Even Netflix hopped on the trend, posting a clip from Gilmore Girls season 5 episode 20.

In the episode, Rory tells Emily she wants a club soda, to which Emily responds, "So demure, isn't she demure?" "The demurest," Richard answers. This is just another reason to join the trend if you ask me. If it's Emily and Richard-approved, I'm there!

What does Demure mean?

According to Merriam Webster, demure means "affectedly modest, reserved, or serious : coy." This new trend might feel like it's in opposition to the loud edge of Brat Summer, but I think Demure Fall is more about being coy (or playful) than it is about actually being reserved.

In a society that constantly tells women we should be quieter or take up less space, Demure Fall turns being quiet or reserved on its head by taking up even more space. It's a bold, albeit sly, declaration that there is value, fun, and freedom in womanhood.

Lebron takes a more feminine approach to the trend, but Demure is really more of a mindset than a fashion aesthetic. Anyone can be Demure!

That being said, I feel like my most powerful self when I get in touch with my femininity (thank you glazed donut nails and dresses!!), so a dainty Demure Fall will definitely be a part of my 2024!

Is Demure Fall connected to the viral Trad Wife movement?

Demure Fall and the Trad Wife movement do have a lot of similarities at first glance. They both provide an aesthetic of femininity and womanhood, but the major difference between the two is that the Trad Wife movement is sincere in their approach to traditional femininity, while Demure Fall appears to take a more humorous, satirical approach.

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Future Dusk

With warm colors dominating in recent years, dark moodier blues are creeping back in for us blue lovers. Trend forecaster WGSN's Color of the Year,Future Dusk, is moody with sense of mystery and escapism. It's like your dependable midnight blue, it manages to feel both familiar and futuristic, earthy and actually celestial, beautifully shown in this CB2 Cantar Blue Velvet Upholstered Queen Bed.

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Winton Dining Table

Roanne Renee Rug

Liv Wood Lamp Base

Foley Faux Mohair Navy Dining Armchair

Golden Yellow

Darker shades like deep gold are adding drama and sophistication to interiors. Whether you opt for subtle buttery yellows (also on trend) or go bold with gold, yellow tones can brighten and elevate your space. Find this rich hue on accent walls, furniture, or accessories.

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Cotton Velvet Blackout Curtain

Painterly Stripe Linen Long Bolster Pillow

Golden Flight Wall Art

Burgundy

Deep, rich reds are classic for the season and gracing our living spaces with stunning color. Use this color on kitchen cabinets (try Benjamin Moore Classic Burgundy) or your favorite furniture and decor.

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Maxwell Fabric Sofa By Apartment Therapy

Renni Burgundy Rug

Hastings Table Lamp

Carmine Velvet Pillow

Earthy Greens

Married couple and design duo behind the Los Angeles design firm Bungalowe, Karan and Sapna Aggarwal, recently renovated their home in the Highland Park neighborhood of LA with this earthy green zellige tile as the accent color in an otherwise neutral home. (Check out their gorgeous home for rustic decor inspiration). Moss, olive, and deep greens like this one are making their way into homes that want to bring in some striking color.

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Taylor Washable Wool Rug

Bed Threads French Flax Linen Scalloped European Pillowcases

Flower on Green by Studio M

Espresso And Mocha

These yummy colors are on the rise as a modern neutral. Amanda Leigh and Taylor Hahn of celeb-loved L.A. design firm House of Rolison were tasked with reimagining this 1950s Beverly Hills home in the coveted neighborhood for a modern era and chose chocolate and dark woody accents throughout. UK-based Graham & Brown announced its Color of the Year 2025: Elderton, a neutral toned brown inspired by nature. These versatile hues add a sense of warmth and earthiness, perfect for creating cozy, inviting spaces.

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Mara Knotted Rug

Ozark Swivel Chair

Sienna Checkered Stool

Earthy Pinks

Earthy pinks like toffee, clay and mauve are softening up the rich jewel tone vibe in spaces like this Whimsical Wonderland Gallery Wall. Mixed with more saturated pinks it creates a stunning contrast for all your demure dreams.

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Kimber Linen Pillow

Warm Clay 100% Linen Sheets

Fitz Rose Velvet Swivel Chair

Annikeris Rug