65 calories can be burned in 15 minutes. 2. Stair climbing is an exercise that uses your natural body weight to tone muscles in the hips, buttocks and thighs. Stair climbing is great for toning and sculpting your lower body. 3. There are some simple things we could do to reduce the incidence of hip dysplasia now if we understand a few basic things. 550-650 calories per hour. Hip dysplasia is not a congenital defect; it is not present at birth. Numerous exoskeletons used for. Signs and symptoms that warrant a visit to a healthcare provider include: Severe pain that limits your ability to walk, navigate stairs, or function normally. Does Walking Reduce Hips And Thighs. Try to take each step with the toes up, weight on the balls of the foot, pushing through the leg. ; Stage 2: This is when joint cartilage starts to break down, but the space between joints is still normal. Time 1 Min. Decreases Risk Of Mortality: Stair climbing reduces your resting heart rate, decreases bad cholesterol, and lowers the mortality risk. com Is climbing stairs better than. A dog with a thorn in a back paw will also be lame, and it’s nothing to do with their hip. The hip labrum is the semicontinuous. Begin at the bottom of the stairs, on your arms and legs. . This means that it does not exert as much force on your ankles, knees, and hips, which can help them stay healthy over time. 6 It Is Problem For People With Over-Weight. Step 1: Stand tall on the floor with your feet a little farther than hips-width apart. 1. If you walk on the beach, in a park, or where ever, you will be. Possible Causes of Hip Pain When Going Up Stairs. When you run or walk, your body undergoes horizontal motion as opposed to the vertical motion, while stair climbing. If he increases his pace and jogs at 5. The most common causes are: Hip bursitis. Don’t let your feet cross while climbing up the stairs. 003), respectively, without affecting climbing speed. Lifestyle changes to lose leg fat fast. After this type of workout, your legs can seem bigger, but it’s due to a rush of blood bringing oxygen to worked muscles. Most people only put one foot on each step, but actually going up one step at a time is much easier. Does stair climbing reduce hips and thighs? Stair climbing is great for toning and sculpting your lower body. Moving on flat ground engages your leg muscles, while. Using power from your hips, take a big jump forward, landing both feet on every other step in a squat. 2. Hip bursitis can also affect the other bursa in your hip joint — the iliopsoas bursa near your groin. 3. However, it’s important to follow a gradual progression when starting to climb stairs post-surgery. It Burns Calories. Repeat for 6-10 steps in one direction, and then back with the other. Climbing stairs can also help build muscle mass in the lower body. It is a major cause of lost work time and a serious disability for many people. Conclusion Does stair climbing reduce hip fat? Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. The workout is considered a form of resistance. Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Second, it is important to use the railing to support the body when climbing stairs. The more calories you burn, the less fat is stored on your body and the easier it will be to see your firm backside. 1 Risk Of Injury. Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Walking stairs also tones your calves, thighs and particularly your glutes or butt muscles. This form of workout can improve leg, thigh, and hip strength while also toning the abdominal muscles. It works all of your hip and leg muscles, including the hip flexors, adductors and abductors, plus the quadriceps, hamstrings, glutes and calves. It usually develops slowly over time with symptoms that range in severity. With the support of your shoulders and feet, you need to thrust your hips upward and lift yourself up. These muscles support and stabilize your legs when walking, climbing stairs, and standing up. The glute muscles are located at your buttocks, and they are one of the strongest muscles in your body. Bend your left knee to lower into a lunge, keeping your hips square and facing forward. Does stair climbing reduce hips and thighs? Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. How long should you run stairs? January 1, 2023 August 20, 2022 by Sandra Hearth. Kicking. But avoid it if you have sore joints or any kind breathing problems. Next steps. Stair stepper machines also provide an effective way of strengthening and toning the lower body, whilst also helping to burn calories, shed belly fat, and. Community-based. Another cause is. Stair climbing can burn a lot of calories. Does stair climbing reduce hips and thighs? Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. 1. Lower as far as comfortable or until your back knee almost touches the floor and your front thigh is parallel with the floor. In addition to burning calories, the repetitive action of stepping provides. This stresses your bones, stimulating new bone growth and increasing your bone density. You basically transform the move into a set of step-ups. Do bodyweight squats. Video of the Day. Stretch. 2. Over time, this persistent inflammation weakens muscles, often resulting in muscle aches, pain, and fatigue. A 30-minute workout on a stair climber can quickly burn anywhere between 180 and 260 calories, [1]. "Stair climbing is an excellent form of overall exercise for older adults because. Step climbing, whether climbing stairs or training on a stair climbing machine, is a high-intensity exercise that has a low-impact effect on lower body joints. Take a large step laterally, then follow with a small step with the trailing leg. It strengthens the muscles. 3 Difficulty For Some. 96). According ACE, a 130-pound person might expect to burn 140 calories during a 30. For this exercise, you need to sit on the floor by taking the support of a solid surface like a gym bench. Incorporating resistance bands in stair climbing exercises is one way of keeping exercises fun and simple. 2. Over time, this persistent inflammation weakens muscles, often resulting in muscle aches, pain, and fatigue. 05) increased in both groups. Mild pain and pulling in the front of the hip. Squats. It usually develops slowly over time with symptoms that range in severity. With attached belts holding legs, abductor muscles strength was measured. Stand with feet shoulder-width apart, holding the dumbbell or kettlebell at chest-height with both hands. Pain increasing with exercise such as periods of walking, standing or running. The health benefits of climbing stairs are an example of a practical, everyday physical activity. This type of exercise can increase the strength of the leg, thigh and hip muscles while also toning the abdominal muscles. It targets all of the trouble spots on your body, including your legs. Any hill or staircase will do the trick. Moreover, stair climbing is one of the simplest ways to get a great workout that will help you tone and change the. (Photo: Juliet Hammer)Step-climbing boosts strength and muscle tone in the butt and upper legs. Repeat 50 times. When combined, the two can provide an intense heart-rate-raising cardio session that burns calories and tones the muscles in your lower body — especially your butt. Does stair climbing reduce hips and thighs? It can burn a lot of calories if you climb the stairs, but you won’t see a drop in your thigh circumference. Myth #1: You don’t need to do anything else for your legs. 300-450 calories. Walking laps up and down stairs is a wonderfully efficient form of cardiovascular exercise: You can burn about 65 calories in just 15 minutes. Trochanteric is a specific type of hip bursitis. Goblet squats. Does climbing stairs reduce hips? Stair climbing is a low-impact, high-intensity exercise that can really get your heart pumping. Does stair climbing reduce hips and thighs? Stair climbing can be used to sculpt your lower body. ” The study looked at the effect of climbing stairs on the hips of healthy adults and found that there was no significant difference in the hips of those who climbed stairs or those who did not climb stairs. Stair climbing is a vertical exercise where you push down to lift your entire body up a stair. In case you feel too tired while climbing stairs, feel out of breath, dizzy or uncomfortable, sit down and rest for some time. Keep your neck and back in a neutral position during this exercise. The stair climber, or otherwise known as the stair stepper machine or the Stairmaster, is a type of cardio involving exercise equipment that simulates the act of climbing stairs. Stair climbing strengthens and tones the muscles that control the movement of your hips. Step climbing, whether climbing stairs or training on a stair climbing machine, is a high-intensity exercise that has a low-impact effect on lower body joints. Stair-climbing exercises engage more muscles than walking, jogging or running on flat terrain, Hunt says. When combined with proper diet, step climbing reduces excess body fat and body weight, resulting in thinner thighs. Stronger core muscles help improve posture, prevent lower back pain, and reduce the risk of injury. The glutes also provide strength and stability for your legs to help with balance. In general, a person can burn 500 calories by running on the stairs for 30 minutes. Moving on flat ground engages your leg muscles, while. 1. Regulates Blood Pressure: Climbing stairs helps unclog the. 2° for the thigh and 17. Place your foot flat on the surface of the stair when stepping up, with the weight on the inner side of your foot and your big toe. Step climbing, whether climbing stairs or training on a stair climbing machine, is a high-intensity exercise that has a low-impact effect on lower body joints. Perform each of the following exercises for 10–15 seconds. So don’t assume lameness is due to hip dysplasia — to reach a diagnosis requires tests. When going down, lead with the weaker one. Worse pain when lying on your side or with direct pressure. Along with these benefits is the immense good it does for your lungs and cardio vascular. 4 per 100 adults over age 55. Stair steppers are fairly common in commercial gyms, but the more robust versions of these machines may. Your lower body includes your hips, thighs, and legs. Bend the opposite knee and rest the sole of your foot on your inner thigh. Maintaining a healthy body weight can be achieved with the help of stair climbing. The muscle thickness of the anterior and posterior parts of the thigh significantly (p < 0. 1 Arthritis 1. 5 Monotonous. Does hip pain make climbing stairs a challenge? Overuse or injury may have irritated the sac-like bursae that protects your upper thigh bone. (Intense pain means you're stretching too far. Stair climbing is a vertical exercise where you push down to lift your entire body up a stair. This also means it can be a great option for those who are older or. Hip labral tear. You are working your lower body with variable resistance rapid repetition style of training that moves your legs through a complete range of motion. 5 cm) and then move your hips back up. Bones are living tissue, and climbing stairs helps increase bone mass. Step climbing, whether climbing stairs or training on a stair climbing machine, is a high-intensity exercise that has a low-impact effect on lower body joints. 6. Seeing as the most common type of hip bursitis is trochanteric bursitis, the following key in on trochanteric bursitis exercises to avoid. 4. Sometimes the source of leg pain is with your nerves. Prev post Next post. Make sure to warm up before starting a workout by stretching your muscles first. Running at 8. Myth #1: You don’t need to do anything else for your legs. Stairmaster level 10. Bend the opposite knee and rest the sole of your foot on your inner thigh. Place a resistance band around your thighs or knees and jump one step at a time. 0003). Fire hydrant. 25 calories. Start off with an easy 2-minute warmup, then start with intervals of 30 seconds of fast-paced climbing, followed by 30 seconds at your regular pace. 1. 05) increased in both groups. 5. A runner works on stair climbing exercises. 5 to 5 calories per flight of stairs. Community-based. Stand with feet shoulder-width apart, holding the dumbbell or kettlebell at chest-height with both hands. 2. Getty. A perfect way to tone thighs, calves and strengthen joint muscles. At this rate, you will undoubtedly burn enough calories to start losing weight if you climb stairs for at least 30 minutes each day. Your calf muscles, hamstrings, core muscles and even your arms are working while you walk. Complete 10-15 repetitions. Running at 8. Leaning on the machine creates a false impression of efficiency and minimizes the amount of fat loss. . The kneecap is forced to move up and down by these motions. You can repeat this cycle for 10-15 minutes. Does stair climbing reduce hips and thighs – (Image Source: Pixabay. 2. In case you feel too tired while climbing stairs, feel out of breath, dizzy or uncomfortable, sit down and rest for some time. More work means more calories burned. Climbing the stairs burns about the same amount of calories per minute as swimming, jumping rope or jogging. Don’t let your hips drop. Keep your upper body straight, tighten your abs and keep your head upright – it helps distribute weight evenly across both legs which minimizes pressure on the hip area. Stair climbing exercise can quickly burn calories. It works all of your hip and leg muscles, including the hip flexors, adductors and abductors, plus the quadriceps, hamstrings, glutes and calves. Stair climbing offers a convenient, effective way for exercising your hips. Does stair climbing reduce hips and thighs? Stair climbing is a great way to get in shape. Do 15 bench step-ups, to the right and left sides, using one of the bleacher benches as your platform. Climbing stairs. 2. But. Hip arthritis can make it hard to do many everyday activities, such as walking or climbing stairs. However, the same can’t necessarily be said for your arms. It would seem logical that an activity like running, which engages the hip flexors, extenders and rotators would burn fat from your hips. When combined with proper diet, step climbing reduces excess body fat and body weight, resulting in thinner thighs. The objective observation of stair climbing utilized in many quasi-experimental designs e. Regular stretching keeps muscles long, lean, and flexible. Gently lower your left knee to the floor. “Stair climbing, similar to hill running, requires more knee drive to clear the upcoming step,” says Jon-Erik Kawamoto, strength coach and owner of JKConditioning in St. Studies show that climbing the stairs is better for your health than climbing the stair climber. In addition to your legs, it also targets all of those trouble spots; your bum, tums, thighs and hips. Generally, patients are advised not to climb stairs for the first few weeks after surgery. Injections aren’t for everyone. In this case, reduce the amount you slide forward or stop the stretch. Strengthening the muscles around the knee will reduce the load on the joint itself. During her endurance sessions, Walsham aims to complete between 200 and 300 floors. “The stair climber actually sculpts and tones, for lean legs and booty,” she notes. When it comes to double steps, you want to skip a stair with each step you make, and alternate your legs. Repeat for 10 repetitions. A narrower stance exercises your outer glutes, whereas a wider stance exercises your inner thighs and glutes. Choose times when there is low traffic on the stairs to avoid potential collisions while climbing. person can burn up to 986 calories, significantly more calories than from jogging or using a stair climber. In time, it can produce back problems and other core issues. Step 1: Stand tall on the floor with your spine erect and your feet hip-width apart. Making sure to keep your neck and shoulders relaxed, bend the knees until your reach a squatted. Execute 25 bench triceps dips. 5 mph burns approximately 277 calories per hour on a treadmill. The quadriceps, which are a collection of four muscles at the front of the thighs, extend your knees. Warm Up Your Knee. This also means it can be a great option for those who. Climbing Stairs For Chronic Low Back Pain. How many stairs should I climb a day to lose weight? If a flight of stairs has 20 steps, you can burn calories by climbing up and down. Glute medius tendonitis. Stair climbing is great for toning and sculpting your lower body. Leg loop fit doesn’t matter as much as the waist fit. Along with these benefits is the immense good it does for your lungs and cardio vascular system. com) How long should a stair workout last? You can work out intensely for 20 to 30 minutes. More importantly, brisk walking can help you tone your legs and reduce thigh fat. Without moving your feet, push your knees away from one another and out to the side (pitching your torso forward if needed), then bring them back to your starting position. Making sure to keep your neck and shoulders relaxed, bend the knees until your reach a squatted position, with knees at a 90 degree angle. When combined with proper diet, step climbing reduces excess body fat and body weight, resulting in thinner thighs. Along with these benefits is the immense good it does for your lungs and cardio vascular system. The pain will get worse with activities such as walking or climbing stairs. Burns Calories. Does climbing stairs reduce hips? Stair climbing is a low-impact, high-intensity exercise that can really get. Stand with feet shoulder-width apart and toes pointing forward. Lie on your back and bend both knees while keeping your feet flat on the floor. Normally, an average person can burn 500 calories by running stairs for 30 minutes, the rate of fat burned depends on the intensity and duration of each person's. When going up, lead with your strongest leg. Lastly, the stair climber also works the heart and cardiovascular system. Step 1: Stand tall on the floor with your spine erect and your feet hip-width apart. With attached belts holding legs, abductor muscles strength was measured. To burn more belly fat using a step climber, avoid leaning in or drooping over the Stairmaster. Muscle Strain: One common cause of hip pain when ascending stairs is a muscle strain. Stair climbing mimics the muscles you use when you push down on the pedals during a cycling workout, engaging your core and improving pedaling power and strength. Standing Ball Squeeze. 0001) and maximal knee extensor strength (r = –0. The objective can be achieved even by performing simple tasks like climbing stairs. The incidence of AF was distributed across the stair climbing groups <20%, 20–39%, 40–59%, and ≥60% as follows: 3. Stair climbing can be a challenging activity, but tight and toned legs, improved cardiovascular fitness levels and weight loss are some of the benefits this exercise has to offer. Learn more on firstpost. From the viewpoint of kinesiology, kinematic and kinetic data have indicated that a greater range motion of knee flexion and movements are required. limiting processed foods. Maintaining good posture is essential if you want to alleviate hip pain while walking up stairs. Target your thighs all over by doing curtsy lunges, sumo squats, and goblet squats. Video of the Day Tip This means that it does not exert as much force on your ankles, knees, and hips, which can help them stay healthy over time. Occasional stiffness or pain is common. 3% (P < 0. There are some simple things we could do to reduce the incidence of hip dysplasia now if we understand a few basic things. 57, 3. The stair climber can be used to add muscle around your abdomen or to lose weight in that area. Exhale as you squeeze the pillow between your. Do squats. It is a major cause of lost work time and a serious disability for many people. NutriStrategy reports that a person who weighs 180 pounds will burn 1,226 calories in an hour of running up stairs. Lie on your back with your knees bent and feet flat. In this paper, 11 older adults were tested when using a stair-climbing wheelchair in three environments: flat ground, slopes, and stairs. [10]Walking is associated with numerous health benefits, including toning and strengthening of the leg muscles. Stand back up, squeezing your glutes at the top. Learn how to reduce your risk of falls and injury when climbing stairs with joint pain or after recent surgery. To increase the intensity of this exercise, hold the elevated position and lower your hips down one inch (2. It’s a great way to strengthen and tone your legs – from your calves to your butt usually without the impact commonly associated with jogging, running or sprinting. Weight-bearing aerobic activities such as stair climbing can help reduce the rate of bone loss while providing cardiovascular benefits. It happens when the bursa that cushions the greater trochanter part of your femur is swollen. Does stair climbing reduce belly fat? Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. Compare that with running at 5 mph, where the same person would burn about 606 calories, or walking briskly, which uses 314 calories. 15 minutes of stair climbing equates 45 minutes of brisk walking. Also, placing your feet higher will put more pressure on your butt and the back of your thighs. Thigh pain that is severe accompanied by high fever, chills, and spreading redness. (2) Incidence rates increase with age. Our final benefit in our list of Stair Climber benefits is lower body strength. 1 Risk Of Injury. Single leg balance. Do Stairs Make Your Legs. Considering this, we measured the muscle activity for stance and swing phase for seven sec during stair ascending on usually used stairs (width: 150 cm; length: 25 cm; height: 12 cm), and the data for five sec, except the first and last seconds, were used for. The exercise doesn't require any special equipment or an expensive gym membership, and it helps you tone muscles throughout your lower body. 2 Time-Consuming. Incline walking usually requires long periods and higher speeds, resulting in more immediate cardio caloric burn. Does Stair Climbing Reduce Thighs. Wear Resistance Bands While Climbing Stairs. eating plenty of plant-based foods. ACV contains essential enzymes and minerals like calcium, magnesium, and potassium. The walking and stair-climbing group also performed stair climbing. For example, you could sprint up the stairs for 30 seconds and then walk or jog down for 30 seconds. The gluteus maximus is the biggest muscle in your body, and the gluteal muscle group, is also known as your buttocks. Go for tops, skirts, and dresses with vertical stripes as they draw the eye up and down. In addition, as stair walking progresses, the body is lifted at the same time as it is moved horizontally 5). They also offer effective workouts that burn calories and tone your lower half—just to name a few benefits. Be sure to repeat on the other side. Stair climbing shows a compensatory pattern of augmented pelvic axial rotation and augmented peak forward tilt to reduce painful hip motions, namely internal rotation and extension. ”. 69 (0. person can burn up to 986 calories, significantly more calories than from jogging or using a stair climber. Aaptiv trainer Kelly Chase says this is the No. The greater trochanter is the bony point on the upper outside portion of the thigh. Does stair-climbing reduce hips and thighs? Stair climbing can help tone and sculpt your lower body, reducing hips, thighs andbums. If you can’t lower your body to the stairs, use the next higher step. Stand up straight with your feet in a close, comfortable stance. The body will become stronger when excess fat around the breast is. Problems walking, running, exercising, or getting up from a chair. Slide your body forward until you feel a slight pull in the front of your hip and thigh of the leg that is on the floor. 4. Injections aren’t for everyone. Hold this position for 15 - 30 seconds if you can. (Photo: Juliet Hammer) Step-climbing boosts strength and muscle tone in the butt and upper legs. Focus on your inner and outer thighs with lateral lunges and band leg side raises; and hit your hamstrings with. Repeat with the other leg. Try Climbing More Stairs: Do you want to get flawless hips and thighs? If yes, then let us tell you that stair climbing is one of the best exercises you can do to get a curvier look. Hip bursitis can also affect the other bursa in your hip joint — the iliopsoas bursa near your groin. As the American Council on Exercise explains, that. These machines are excellent tools for a leg workout, getting everything from your ankles to your hips moving continuously as you alternate steps. Difficulty with climbing stairs or walking up or down sloped surfaces. A person who weighs 165 pounds could burn 675 calories for every hour of high-intensity stair climbing. There is a greater demand placed on your body to walk uphill, which increases your heart rate and burns more calories. Short, crisp, and effective—climbing stairs is a science-backed way to lose weight. This increase in muscle, along with the aerobic fat burning, is the only legitimate way to reduce cellulite. Along with these benefits is the immense good it does for your lungs and cardio vascular system. At first, the pain may be sharp. are all great cardio workouts. 2. Common signs and symptoms associated with hip bursitis include pain at the point of the hip and the outside aspect of the thigh, pain in the affected area that is worse at night, and hip pain with prolonged walking or stair climbing. 2. Weakness in the legs; Leg numbness; Coldness in the lower leg; Weak pulse in the legs or feet; Shiny in on the legs; Slow growing toenails; Erectile dysfunction; Slow hair growth in the legs; Changes in the skin colour in the legs; Painful cramping in the legs after climbing stairs; Sores and ulcers on the feet and legs that do not heal easily It works all of your hip and leg muscles, including the hip flexors, adductors and abductors, plus the quadriceps, hamstrings, glutes and calves. Common symptoms include: Popping or snapping in any area of the hip when rotating, lifting, lowering, or swinging the leg. Repeat three times for each side. It can burn up to 8-11 calories per minute, depending on your weight and the intensity of your climb. Fitting the Legs of a Harness. 3. 2. However, some people may find that stair climbing does help to reduce the size of their thighs over time. Stair climbers are easy to use for beginners and seasoned exercisers alike. There are several types of myositis. It engages multiple muscles. One common myth that is perpetuated about stair climbing is that it is a great way to improve hip health. Lean protein sources: Protein is a great source of energy, and can help you lose weight. A perfect way to tone thighs, calves and strengthen joint muscles. Does climbing stairs make thighs bigger? Myth #3: It will make your legs bigger and bulkier. Squat Exercises to Reduce Thigh Fat Sumo squats. Along with these benefits is the immense good it does for your lungs and cardio vascular. 1. Running stairs provides an intense calorie burn, torching up to 885 calories per hour for a 130-pound person. Severe pain, spasms, bruising and swelling. In addition to your legs, it also targets all of those trouble spots; your bum, tums, thighs and hips. 52; p = 0. Stair climbers are easy to use for beginners and seasoned exercisers alike. This is especially important as you get older, because natural bone loss tends to increase as you age. However, before starting the stair climbing exercises, it is. This smaller muscle, located in the mid-thigh region, helps flex your thigh at the hip joint and also moves the thigh toward the midline. Side stepping. Running hills or stair climbing builds strength and stamina to tackle the steepest parts of your hike. Video of the Day Tip. The gold standard for reeking the benefits of moderate exercise was 30-minutes of physical activity that gets our heart rates up. But they don’t slim down your legs as walking or running, and they won’t necessarily help you get rid of inner thigh fat. Lastly, the stair climber also works the heart and cardiovascular system. Tenderness to touch. walking up flights of stairs. (4) Return to a standing position. two days of good cardio, two days of light workout which includes climbing stairs, skipping, and walking 10,000 steps. In time, it can produce back problems and other core issues. When combined with proper diet, step climbing reduces excess body fat and body weight, resulting in thinner thighs. Our Aaptiv trainers bust six popular stair climber myths, so you can give it a try. Activates your leg muscles. John’s. Try Climbing More Stairs: Do you want to get flawless hips and thighs? If yes, then let us tell you that stair climbing is one of the best exercises you can do to get a curvier look. Sure, if you forgo hanging onto the side rails, you’ll be forced to pump your arms and get them moving. Along with these benefits is the immense good it does for your lungs and cardio vascular system.