Caravan of migrants swells to 5,000 and stretches more than two MILES long as they continue marching towards the U.S. border - but Trump warns full efforts are being made to stop the 'onslaught of illegal aliens'
Saudi Arabia says it is 'working on finding where murdered journalist's body is and doesn't know how he was killed' - amid claims his body was 'rolled up in a rug' before 'hitman' dressed in his clothes
Trump touts record job numbers as reason GOP should win midterms as new poll shows him with record high approval rating and Democrats winning in November
Trump administration floats plan that could remove federal recognition of the term transgender by defining sex at birth and making a person use genetic testing to change their gender
'He hurt the morale inside the place, and he's hurt the president, and he has hissy fits': The Mooch snaps back at Chief of Staff John Kelly, who fired him
Michael Avenatti says he might run for president in 2020 because he doesn't see any Democrat candidates that could beat Trump
'We have a president who is a pathological liar': Sanders slams Trump as a 'terrible example' to his seven grandchildren ahead of 2020 speculation
Donald Trump praises Saudi Prince Mohammad Bin Salman as a 'strong person' with 'very good control' - despite US lawmakers saying they believe he ordered the killing of a Washington Post writer
Republican senator calls for US to punish the Saudi Crown Prince by imposing sanctions if the investigation concludes he is behind death of the journalist killed inside their embassy in Turkey
'You don't bring a bone saw to an accidental fist fight': Lawmakers on both sides of the aisle express doubt on Saudi Arabia's Khashoggi story
'They're two young guys. Jared doesn't know him well or anything': Trump down plays son-in-law's friendship with Saudi crown prince
Jamal Khashoggi's death was a 'rogue' operation the crown prince had no prior knowledge of, Saudi Arabian foreign minister says
Panthers' Eric Reid angrily confronts the Eagles' Malcolm Jenkins before labeling him a 'sellout' and 'neo-colonialist' for not kneeling during the national anthem... sparking praise from Colin Kaepernick
A VERY spe-shell patient! Injured tortoise is rescued after it was found roaming along a California sidewalk
'You can be sexy at ANY age!' The World's Hottest Grandma Gina Stewart, 48, flaunts her double-E cup breast implants as she vows to fight ageism in the modelling industry
Horrifying moment thirty partygoers crash through the floor of an apartment building after it collapsed while they were dancing at a house party near South Carolina's Clemson University
'Save life on Earth'! Ex Soviet leader Mikhail Gorbachev who helped end the Cold War slams Trump's decision to quit arms pact over claim that Putin has built new nuclear weapons that could reach Britain
'I finally got surgery after almost a decade': Wikileaks whistleblower Chelsea Manning, 30, is pictured in a hospital bed after undergoing gender transition operation
Dressed down duchess! Meghan wears trainers for the FIRST time on a royal outing as she joins Harry at an Invictus sailing race in Sydney (and the trendy $150 shoes have serious eco-friendly credentials)
‘She’s only pregnant – not ill!’: Fury as trolls slam pregnant Meghan for needing a rest during her gruelling royal tour
Extreme tiredness, nausea and vomiting: Pregnancy expert explains Meghan might be finding the first three months so tough as duchess skips morning duties on Australia tour
Prince Harry reveals he wants a baby GIRL with wife Meghan after a well-wisher congratulates him on the pregnancy at the Invictus Games
'I told him it changed my life': Prince Harry's touching moment with a Navy medic - as the single mother explains how the Invictus Games saved her from suicide
Harry and Meghan 'will not seek any official royal role for their first child' because they want it to have 'a relatively normal life'

Celebrity trainer Nadya Fairweather reveals the best exercise to define calves
Shona Wilkinson advises pairing the work out with a diet rich in betaine
Stylist Alexandria Dale shared a selection of items to wear for the fitness routine

Published: 17:06 EDT, 21 October 2018 | Updated: 17:13 EDT, 21 October 2018

e-mail

WHAT TO DO

To add definition to your calves, try a back plank with calf raises, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).

Lie on your back, bend your knees and keep your feet hip-width apart. Lift your hips high and hold the position (pictured). Start by lifting one heel, then putting it back down, then do the same with the other. Alternate for 12 to 15 reps.

Drop your bottom and rest for ten seconds. Then return to your raised plank position and lift both heels up and down at the same time.

Lift and lower slowly with control, completing five to eight reps.

Make sure your hips stay raised the entire time you are lifting your heels.

Celebrity fitness trainer Nadya Fairweather, recommends this back plank exercise (pictured) for adding definition to calves

WHAT TO EAT

Diet is key to achieving sculpted muscles, says nutritionist Shona Wilkinson (shonawilkinson.com).

Almonds contain alpha-Tocopherol vitamin E. It is important for muscles as it works as an antioxidant to help prevent free radical damage.

Meanwhile, beef provides creatine, which the body uses for energy. It is also high in iron and zinc, crucial for muscle growth and repair. Make sure that it is a good- quality, organic steak and serve it with lots of green vegetables.

Eat plenty of beetroot, too, as it is packed with a nutrient called betaine (also known as trimethylglycine). This has been shown to help increase muscle strength and power.

Add baked beetroot to salads and casseroles, or serve on its own with a little salt and pepper and a drizzle of olive oil.

WHAT TO WEAR