Education
Staying Fit with Vicky : HOW TO GET RID OF INNER THIGH FAT

PART 4 of 6: Inner Thigh Squeeze.
1) CHOOSE AN EXERCISE BALL. Exercise balls come in various sizes, so you should choose one that feels comfortable for you.
• As a general guideline, someone between the
heights of 5’1″ (155 cm) and 5’7″ (170 cm) should choose a 55-cm ball.
• Someone between the heights of 5’8″ (173 cm) and 6’1″ (185 cm) should try a 65-cm (25 in)
ball
• Someone 6’2″ (188 cm) or taller might do best with a 75-cm ball.
• Slightly deflate the ball if you are just starting out to make it easier to use. As you get stronger, inflate the ball more.
2) LIE FLAT ON THE FLOOR. Hold your exercise ball between your thighs.
• Your legs should be slightly lifted in the air. Do not keep them flat on the ground.
3) SQUEEZE THE BALL SLIGHTLY.
Apply just enough pressure to hold the ball in place but do not use all of your strength yet.
4) SQUEEZE THE BALL TIGHTLY. Slowly squeeze the ball as much as you can, using your inner thigh muscles.
• If necessary, place your hands. palm-side-down on the floor for support.
• Continue to keep your legs raised.
5) REST AND REPEAT AS DESIRED.
Squeeze the ball 5 to 15 times, depending on your current leg
strength. Rest and continue until your muscles begin to feel tired.
PART 5 of 6: Squat Lifts.
1) USE A RESISTANCE BAND. While squat lifts can be done without the use of a resistance band, they are more effective when a resistance band is used.
• Squat lifts work the inner thigh and improve both stability and balance.
• If you do not have a resistance band, use ankle weights to at least increase the amount of work performed by your thigh muscles. The
motions are still the same, even without the use of a resistance band.
2) PLACE ONE END OF THE RESISTANCE BAND
AROUND YOUR LEFT ANKLE. The other end should be attached to a sturdy, still object like a heavy desk or piece of furniture.
• The portion around your ankle should only be loosely tense. Your legs should be slightly apart.
• Place your hands on your hips as you perform this exercise.
3) STEP OUT WITH YOUR RIGHT LEG.
The knee of your right leg should be slightly bent into a
squat.
• Your left leg should be extended out and to the side.
4) LIFT OUT YOUR LEFT FOOT. Gradually straighten your right leg as you shift your left foot out and in front of your right leg.
• Your left foot should be off the ground and your thighs should cross.
• Your weight should shift over your right foot.
5) REST AND REPEAT.
Return your legs to your original starting position and repeat the movement 8 times with your left leg and 8 times
with your right.
• Each set should have a total of 16 repetitions.
• Work yourself up to performing three sets during each round of exercise.
PART 6 of 6: side lying Hip Adduction.
1) LIE DOWN FLAT ON YOUR SIDE.
Your legs should be straight out with one foot stacked on top of
the other.
• This exercise targets the adductors, a muscle
group that extends from your pubic bone to your femur along the inside portion of your
legs.
• If necessary, bend your bottom arm and place it under your head for support. Rest the other arm at your side, letting your hand fall on your upper hip.
• Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
• Support your spine by tensing your abdominal muscles.
2) BRING YOUR LOWER LEG FORWARD.
It should lie in front of your upper leg.
• Both legs should still be straight, but the foot
of the upper leg should be brought down to the floor so that both feet are resting on the floor.
3) RAISE YOUR LOWER LEG OFF THE FLOOR.
Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg.
• Both knees and feet should remain straight and facing forward.
• Do not roll your hips forward or backward.
• Raise your leg just until you feel your hips begin to tilt. Your waist should collapse into the floor.
• Stop sooner if you feel tension in your lower back muscles.
4) REST AND REPEAT.
Breathe in and slowly return your legs to the starting position, with
both lying straight out and one leg resting on top of the other.
• Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set.
•Repeat the set several times until you feel your muscles begin to tire.
TIPS.
* Skating is another exercise that can tone your inner
thighs. In-line skating requires an especially vast
amount of inner thigh strength, but standard roller
skating and ice skating can be helpful, as well.
* Do not panic if your thighs touch; it’s actually normal and natural even for men. Unless you’re standing with your legs apart or wearing special pants to keep things together, do not fret. Keep a realistic body image in mind while you are
exercising; that way you don’t get discouraged.
Remember, magazines often project an unrealistic body image so keep in mind even the models get photoshopped and air brushed to death by the
magazine to give them that unrealistic characteristic. Don’t base how you want to look off
of that; it tends to lead to discouragement and throwing your hands up in the air.
THINGS YOU’LL NEED:
– Exercise mat
– Exercise ball
– Resistance band
– Ankle weight
4- Maintaining a healthy Lifestyle
Think you’re leading a healthy lifestyle? Oh, you’ve heard this one before? It’s still true. Shedding bad habits and adopting healthier ones creates an abundance of benefits – not just for you, but for the people who love you and want you to stick around a long time. Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered “healthy?”
Education
GIRAU INTERNATIONAL SCHOOL, MILLENNIUM CITY KADUNA, OPENS ADMISSION FOR THE 2025/2026 ACADEMIC SESSION
*GIRAU INTERNATIONAL SCHOOL, MILLENNIUM CITY KADUNA, OPENS ADMISSION FOR THE 2025/2026 ACADEMIC SESSION
Girau International School (GIS), a premier educational institution located in the heart of Millennium City, Kaduna, has officially announced the commencement of admissions for the forthcoming academic year. The school invites applications for its comprehensive educational streams: *Early Years, Primary, Secondary, and Islamiyya*.
Renowned for its unwavering commitment to academic excellence and holistic development, GIS stands as a beacon of learning in Northern Nigeria. The institution is built on a foundational philosophy dedicated to providing *world-class education* that meets international standards while being firmly rooted in positive cultural and moral values.
The school’s mission extends beyond conventional academics. With a dedicated focus on *nurturing young minds and shaping future leaders* of tomorrow, GIS employs a curated blend of innovative teaching methodologies, a blended curriculum, and state-of-the-art facilities. The environment is meticulously designed to ensure that every student excels *academically, socially, and morally*, preparing them to thrive in a dynamic global landscape.
*A CAPACITY FOR EXCELLENCE*
GIS boasts significant capacity to deliver on its promises:
* *Modern Infrastructure:* The campus features purpose-built, technologically integrated classrooms, advanced science and computer laboratories, expansive sports facilities, and dedicated learning spaces for creative and performing arts.
* *Qualified Faculty:* The school employs a team of highly trained, experienced, and passionate educators who are specialists in child-centered and participatory learning.
* *Blended Curriculum:* The academic programme seamlessly integrates the Nigerian/British curriculum ensuring international best practices, complemented by a strong emphasis on character building, leadership skills, and Islamic ethical teachings in its Islamiyya section.
* *Secure and Conducive Environment:* Situated within the serene and secure Millennium City layout, the school provides a safe, inclusive, and stimulating atmosphere ideal for learning and personal growth.
Prospective parents and guardians seeking an educational partnership that prioritizes excellence, discipline, and comprehensive development for their wards are encouraged to secure a place.
Admission forms are available at the school’s administration office. Early application is advised due to limited vacancies across all classes.
Education
NIGERIA’S EDUCATION STRIDES, GLOBAL ACKNOWLEDGMENT: When Evidence Travels from Jigawa
NIGERIA’S EDUCATION STRIDES, GLOBAL ACKNOWLEDGMENT: When Evidence Travels from Jigawa
…as President Tinubu set to commission Africa’s largest schools complex in Lagos
By O’tega Ogra
There is a quiet shift happening in Nigeria’s education system. You will not find it in speeches neither will you find it in long policy documents. But if you look closely, you will see it in something far more difficult to dismiss. Evidence.
Last week in San Francisco, at the Comparative and International Education Society (CIES) conference, data from classrooms in Jigawa State was presented before a global audience. Not projections. Not estimates. A record of what is happening inside a public system in Nigeria. 
That distinction matters. For years, much of what the world has understood about education in countries like ours has been assembled from a distance. National averages. Modelled estimates and reports written long after the fact. What was presented this time came from within. Attendance tracked daily. Teachers reassigned based on need. Classrooms observed as they function. All under a digitalised ecosystem.
In Jigawa, under the JigawaUNITE foundational learning digital programme, the numbers tell a simple story. Within roughly 150 days of implementation which commenced at the end of 2024, 95 previously understaffed schools were fully staffed. Pupil teacher ratio moved from 114:1 to 70:1. Daily attendance rose from 39 per cent to 77 per cent. This remarkable improvement was not achieved by expanding the workforce. It came from reorganising what already existed under a digital umbrella.
There is something instructive in that. Nigeria has never lacked policy. What we have often lacked is the discipline of execution. The ability to take what already exists and make it work as intended. That is where the real shift is beginning to show.
But it would be too convenient to reduce this to one programme.
At the federal level, the direction has also been adjusting. The Minister of Education, Dr. Maruf Tunji Alausa, has placed measurable outcomes, foundational learning, and teacher quality back at the centre of policy. UBEC, the Federal Government’s Universal Basic Education body, continues to drive national interventions around school improvement and teacher development, even as it insists that reform must remain system-led and not fragmented.
The First Lady’s education interventions, through the Renewed Hope Initiative, have reinforced education as a national priority, particularly around access, learning materials, and inclusion. These are different levers, but they are part of the same ecosystem.
And then there is the fiscal reality.
Recent reforms under President Bola Ahmed Tinubu have increased allocations to subnational governments, creating more room for states to act. In a federation like Nigeria, that matters. Because education is not delivered from Abuja. It is delivered in states. In schools. In classrooms.
What Jigawa has done is to use that room and the Executive Governor of the state, the State Universal Basic Education Board, and their partners on the JigawaUNITE project, New Globe, must be given kudos.
However, Jigawa is not alone in this journey.
In Kwara, efforts to align teaching with actual learning levels are beginning to correct a structural mismatch in classrooms. In Lagos and Edo, structured pedagogy and closer monitoring are improving consistency in teaching. Across the entire ecosystem, state governments, federal institutions like UBEC, and delivery partners like NewGlobe are pushing at the same question from different angles.
How do children actually learn better?
In a prior reflection, Ifeyinwa Ugochukwu, VP at NewGlobe, captured the urgency clearly. With the right tools, training, and use of data, foundational learning outcomes can improve at scale. The real risk, she noted, is delay, allowing learning gaps to become permanent.
That warning should not be ignored because the context remains difficult. Nigeria still carries one of the largest out of school populations in the world. Learning gaps remain. Progress in one state does not resolve a national challenge, but it does something else.
It proves that movement is possible.
What was presented in Washington did not claim success. It demonstrated function. It showed that a Nigerian sub-national can generate evidence that holds up in a global room. That reform does not always require something new. Sometimes it requires using what already exists more honestly and more efficiently.
The real question now is whether this remains an exception.
Or whether it becomes a pattern.
Because reform at scale is never built on isolated wins. It is built on systems that can reproduce them.
And perhaps that is why the timing matters.
This week, another subnational, Lagos State, is expected to commission the Tolu Schools Complex in Ajegunle, a sprawling 36-school integrated facility spread across 11.7 hectares, designed to serve over 20,000 students, and described as the largest school community in Africa. 
There is a connection here that should not be missed.
On one hand, a classroom system in Jigawa is learning how to organise itself better. On the other, a state like Lagos is building the physical scale required to carry thousands of learners at once.
One is structure. The other is capacity.
Real progress sits where both meet because education reform is not only about what we build, it is about how well what we build actually works.
For once, the data was not explaining Nigeria from the outside.
It was coming from within.
And it carried weight.
Education
FAB Luxury Court Sets A Rare Benchmark For Excellence In Africa
FAB Luxury Court Sets A Rare Benchmark For Excellence In Africa
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