How to get a curvy and toned lower body

Health & Fitness

How to get a curvy and toned lower body

Reverse lunges during his training session at Avi Fitness on October 21, 2021. PHOTO | FILE | NMG



  • An Active Virgin fitness trainer says that having a lean and toned lower body requires a combination of cardio and strength exercises.
  • The founder of Eveal Health and Fitness explains that the glutes are the largest muscle group in the posterior chain that provides strength to the lower body.
  • In order for one to show off an improved, toned and firm butt and thighs, then there is a combination of exercises that are required to achieve the look.

Having a slim, perfectly toned lower body is every woman’s dream. Exercises that target your lower body muscles can help you do this.

Evelyn Sally Kamau, a physical trainer at Active Virgin (AV) Fitness in Kilimani, Nairobi, says that having a lean and toned lower body requires a combination of cardio and strength exercises.

She explains that the hamstrings, quadriceps (quadriceps), and glutes are the main muscles found in the lower body, especially in the gluteal and thigh area.

Evelyn Okinyi Owala, founder of Eveal Health and Fitness, explains that the glutes are the largest muscle group in the posterior chain that provides strength to the lower body.

The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus, and all three muscles work together to provide mobility to the lower body, improving hip extension and rotation.

In order for one to show off an improved, toned and firm butt and thighs, then there is a combination of exercises that are required to achieve the look.

Evelyn advocates balancing cardio and strength training that since cardio is important for fat loss, to make sure this doesn’t leave you with sagging skin, strength training is crucial as it will make you grow the muscles to give one a slimmer look because the muscles are more compact and take up less space.

“We have demystified that weight training makes a woman look like a man. Many women do cardio for fear that lifting weights will make them masculine. Losing fat without replacing it with muscle leads to excess skin known as cellulite that women suffer from. “


A squat is the king of lower body exercises because it targets the glutes and quads better than many other movements.

The exercise, he says, sculpts the back of your thighs while lifting and toning your butt at the same time. The squat primarily works the two important muscles while strengthening the core by breathing and holding it while performing the movements in the core, commonly known as the abdominal muscles.

“For anyone aiming to grow and tone their thighs and butt, there is no way they can escape squats,” says Ms. Kamau.

There are different types of squats, such as the front, back, barbell, and Bulgarian squat, each of which targets specific muscles.

The front squat works the areas of the anterior chain that include the quadriceps; Back squats target the posterior chain that works the hamstrings, glutes, and lower back, while the Bulgarian is quad dominant.

“Technique is important. Put your thighs parallel to the floor, core reinforced, chest out, back straight, and face forward, and push your weight toward your heels. Stand upright while lifting the weight up and up. Repeat 15 times, ”says Ms. Kamau.

“When squatting without weight, 10 to 15 reps is enough for a beginner and once you perfect the technique, you can move to use weights, which will mean reduced reps of 8 to 10 reps,” he adds.

Butt kickback

Exercise completely isolates the gluteus maximus muscle that is dominant in the gluteal area, helping to grow and tone it.

This exercise constantly puts pressure on the gluteus maximus muscle isolating it as one lifts the weight on the machine using the legs while in the prone position.

“Ladies, if you want your butt, not to say you should train your gluteal muscle. Like any other muscle, you can grow it like men grow their biceps and triceps.”

Hip thrusts

Evelyn says that hip thrusts work both the gluteal and hamstring muscles as the weight is lifted, but they can also be performed without weight.

When performing the exercise, he explains that one can find a high place to rest the shoulders up, then in that position, raise the hips to table level while squeezing the glute muscles that work the butt.

“Do 12 to 15 reps with manageable weights. If you want to lift more weight, you add more weight but with fewer repetitions, ”he says.

Romanian or stiff-legged deadlift

This is also an exercise aimed at the glutes, as lifting weights while the legs are stiff means that one will be completely dependent on the gluteal muscle to drive the weight.

According to Evelyn, the deadlift is the most compound movement in the gym and has several variations, but the most common are the conventional and Romanian deadlifts.

“You can stop doing anything in the gym, but not the deadlift. It’s key because when you deadlift, you focus on your quads, hamstrings, and lower back, ”says Ms. Kamau.

Ms Owala adds that the deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to hip level, with the torso perpendicular to the ground, before being placed back on the ground. .

Leg extension

The exercise involves using a leg extension machine to lift the weight while sitting. This works the thighs by isolating the entire quad muscle firming the thighs in the process as one lifts the weight.

Choose a manageable weight for high reps. Start with a weight that allows you to do about 20 repetitions, “he recommends.


Lunges have variations and are key as it not only trains the thighs and butt, but also tests core strength because they require an individual to have a very strong core to perform them.

Ms. Kamau explains that the front lunge works the quads, the reverse lunge the glutes and the hamstrings, and if you want to isolate the gluteal muscle, step back further.

“Bring your knee almost to the ground, but it should not touch the ground while throwing.”

Leg press

Ms. Owala explains that the leg press is a compound weight training exercise in which the individual pushes a weight or resistance with the legs.

The exercise primarily focuses on the hamstring muscle as one pushes the weight using the muscle. It also places a demand on the quad, but is primarily concerned with the hamstring.

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MacBook Pro 2021 Deals: Save Up to $ 200 on 14-Inch and 16-Inch Models

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Celebrity Social Media Roundup for Oct 22, 2021

Lea Michele is doing a promo for another album (I think it’s children’s songs?) And this blue outfit is a great look for daytime TV in color, comfort, and style.

Hailey Bieber’s black and white outfit is really conservative (and almost nun-like), but with some exposed skin around the stomach, very chic. His style play has exploded in recent years.

Ivy Park x Adidas x Peleton: What do you think is the name of Beyonce’s leaderboard? I wonder if it is the same as her secret Snapchat.

I have nothing to add beyond what Sarah posted in her introduction this morning. It’s heartbreaking and horrible: for those who follow the story, Alec Baldwin has posted on social media.

Travis Barker and Kourtney Kardashian dressed up as Sid and Nancy, but what’s the over / under if Ryan Seacrest and Kelly Ripa make a Travis / Kourtney costume? It is going to be very popular this year.

This clip on WWHL It gives me the perfect opportunity to sneak into Housewives content. A civil war is brewing Bravo on social media due to the new book, Not all diamonds and pink: the inside of the real housewives of the people who lived it. This is an authorized book, which means talent, executives, and even Andy himself are going to talk about how the sausage is made. He’s already getting really ugly, with all the ego and disposition that comes with being a reality TV “star” in a very rarefied world. A defining moment of the franchise is the episode of Scary Island, which includes a drop by the name of Gwyneth Paltrow. It’s a classic line that gets thrown all the time between fandom, and Andy finally asked Gwyneth about it and her reaction is not only understandable, but perfect. It adds to the tradition. She took the right approach on live television.

Rep. Ted Lieu Urges Justice Department To Prosecute Trump For Campaign Finance Crimes

Now that Lev Parnas has been convicted, Representative Ted Lieu (D-CA) reminded the Justice Department that Trump also committed campaign finance crimes.

Representative Lieu tweeted:

Trump committed campaign finance crimes with Stormy Daniels Hush’s money payments.

The goal of Trump’s plan to hide secret money payments to Stormy Daniels was to prevent campaign finance disclosures during the 2016 campaign. The Stormy Daniels payments were the tip of the iceberg. There was also constant use of taxpayer resources by Trump for campaign events. Illegal fundraisers. There have long been allegations that illegal foreign money made its way into the Trump campaign.

The Justice Department could choose the charges against Trump. The most difficult decision facing the Justice would be how to reduce the charges to those most likely to lead to a conviction.

Representative Lieu is right. While the Justice Department is prosecuting those in Trump’s orbit, they must not ignore the biggest fish of all.

Overnight Health Care – Presented by Carequest – Study Finds Pfizer Vaccine Nearly 91 Percent Effective for Children 5 to 11 Years Old

Welcome to Friday’s Overnight Health Care, where we follow the latest news and policy movements affecting your health. Subscribe here:

It’s all about the lulz: Memes about the COVID-19 pandemic may have helped some cope with stress, according to new research.

Pfizer’s reduced dose for children is more than 90 percent effective, according to company data released Friday.

For The Hill, we are Peter Sullivan (, Nathaniel Weixel ( and Justine Coleman ( Write us with suggestions and comments, and follow us on Twitter: @ PeterSullivan4, @NateWeixel and @ JustineColeman8.

Let us begin.

Pfizer Says COVID-19 Vaccine Nearly 91 Percent Effective in Younger Children

Smaller doses of Pfizer’s COVID-19 vaccine for children ages 5 to 11 appear safe and are nearly 91 percent effective in preventing symptomatic illness, the company said in a study published Friday.

The Pfizer study was published ahead of a key meeting of the Food and Drug Administration (FDA) advisory panel on Tuesday, where regulators will discuss whether to recommend licensing the vaccine for younger children.

If the panel votes favorably and the agency accepts the recommendations, the Centers for Disease Control and Prevention (CDC) will make the final decision on who should receive the vaccines; the FDA determines safety and efficacy, while the CDC regulates the actual practice of medicine.

If the vaccine is licensed, children could begin getting vaccinated in early November, with both doses completed in time for Christmas for the first in line.

The results: According to the company, two 10-microgram doses given three weeks apart offer similar protection against the parent strain and the delta variant of the virus. Although the dose was lower, the Pfizer study found that young children showed levels of antibodies as strong as people who received a regular dose. There were 16 cases of COVID-19 in the placebo group and three in the vaccine group.

The plan: The Biden administration has already purchased enough doses for the 28 million children who would be eligible if the vaccine were licensed. Distribution will depend on more than 25,000 pediatrician offices, community health centers, schools and pharmacies.

Read more here.



Director of the Centers for Disease Control and Prevention (CDC) Rochelle WalenskyRochelle Walensky CDC Director Approves Johnson & Johnson Vaccine Boosters, Moderna COVID-19 Overnight Health Care – Presented by Carequest – CDC Key Panel Endorses Moderna, J&J Boosters CDC Panel Endorses Boosters from Moderna, Johnson & Johnson’s COVID-19 vaccine MORE on Friday it said the agency “will not articulate a preference” about which booster doses recipients of the coronavirus vaccine should receive.

The CDC director, who approved giving people the ability to mix and match boosters Thursday night, said anyone eligible for a booster can decide which brand of vaccine to get, as all three vaccines authorized by the Administration Food and Drug Administration are “remarkably safe” AND “effective.”

At least for now, the CDC won’t endorse one particular vaccine over another, though additional guidance is expected next week.

If someone who is eligible for a booster has a preference for a different brand of booster than the initial vaccine, they can do so.

Walensky also said that it is “perfectly fine” for recipients of all three vaccines to have a “preference” to receive the same vaccine they initially received.

Walensky predicted that most people will stick with their original vaccination series.

Read more here.

Biden Says Expanding Medicare to Include Hearing, Dental and Visual ‘Scoping’

As Democrats continue to work to scale back their broad social infrastructure proposal in order to win everyone’s support in the caucus, President BidenJoe Biden Biden: Democrats’ spending plan is’ a fucking bigger deal ‘that Obamacare Biden says is open to modifying, removing obstructionism to promote voting rights Biden: Commenting that the Justice Department should prosecute defying ‘inappropriate’ subpoenas MORE Thursday night he offered a simple assessment of where things are.

Expanding Medicare to include hearing, dental and vision benefits would be “outreach,” he said.

“That is a scope and the reason why it is a scope; I think it’s a good idea and it’s not that expensive in relative terms, especially if it allows Medicare to negotiate drug prices, ”Biden said during a CNN town hall. “But here’s the thing: Mr. Manchin is opposed to that, I think, Senator Sinema.”

Biden’s comments summarize the difficulty Democrats have deciding which policies to include; many are intertwined with others. Without the savings of allowing Medicare to negotiate drug prices, the rest of the bill becomes much more expensive.

Biden explained Manchin’s opposition by saying that he “doesn’t want to burden Medicare even more … because it will be left without the ability to support itself in X years.”

The main proponent of Medicare expansion is Sen. Bernie sandersBernie Sanders Biden Says Expanding Medicare to Include Hearing, Dental and Vision ‘Scoping’ Schumer Endorses Democratic Socialist India Walton in the Buffalo On The Money mayoral race: discussing what Sinema wants MORE (I-Vt.), Who has qualified the provisions as non-negotiable.

Competitive priorities: But Democrats are also discussing proposals that would expand Medicaid coverage and extend the Affordable Care Act subsidies.

It’s not just about Sinema and Manchin either: House Majority Leader James Clyburn (DS.C.) has rejected the proposal, saying Medicare coverage also extends to “millionaires and billionaires,” instead to push for Medicaid expansion to take priority.

Read more here.

Supreme Court agrees to review Texas 6-week abortion ban

On Friday, the Supreme Court agreed to review Texas’ six-week abortion ban, and scheduled oral arguments for Nov. 1.

The court’s move comes in response to legal challenges from the Department of Justice and Texas abortion providers, who have argued that the restriction clearly violates the 1973 court decision in Roe v. Wade and subsequent sentences.

The question the court has agreed to consider concerns the courts’ ability to review Texas law in light of its unique legislative design, which critics have likened to a “bounty” system.

Reminder: The law, SB 8, grants law enforcement authority to private citizens by allowing them to file lawsuits for at least $ 10,000 if they successfully demonstrate that the defendant performed or aided and instigated an abortion in violation of the six-week ban.

The controversial law, which bans most abortions and makes no exceptions for rape or incest, has faced legal setback before and after its Sept. 1 effective date, when the conservative-majority Supreme Court refused to block it.

These latest developments come as the court prepares to hear arguments in December on Mississippi’s 15-week abortion ban, which poses a direct challenge to Roe v. Calf.

Read more here.



Director of the Centers for Disease Control and Prevention (CDC) Rochelle Walensky on Friday he said mask requirements should continue until we can reduce coronavirus cases.

Walensky made the comment during an appearance on NBC’s “Today” when asked directly when the mask requirements would end.

He said it was “really encouraging” that the rise in delta-variant infections “is now decreasing.” He added that the United States still has an average of 75,000 new infections and 1,200 deaths per day.

“We are heading into winter, where respiratory viruses generally thrive,” Walensky said.

“So right now, I would say our hard work is to continue to reduce those cases, to continue vaccinating people, not just our children, when and if they are ready, but also the 63 million Americans who are not yet. vaccinated at all. And continue with those prevention measures until we can actually eliminate those cases, “he continued.

Exit ramps: Some states have specific goals based on immunization and disease spread data on when to remove masking requirements. Others are much more open

Read more here.


  • The United States begins giving Covid boosters to millions, as people in poor countries await their first doses. (The New York Times)
  • No one will stop you from getting the booster you want (The Atlantic)
  • Experts predict an easier COVID winter this year (Axios)


  • Montana tribes want to stop incarcerating people for suicide attempts, but lack a safer alternative (Kaiser Health News)
  • Michigan health departments with orders for school masks have not lost funding, despite the budget threat (MLive)
  • Prison workers top the list of those who do not comply with the mandate (The Associated Press)

That’s it for today, thanks for reading. Check out The Hill’s healthcare page for the latest news and coverage. I’ll see you Monday.

United States expresses concern over China’s treatment of NBA

Enes Kanter of the Boston Celtics (Getty Images / AFP

WASHINGTON – The United States voiced concern Friday over China’s actions against the National Basketball Association, after Boston Celtics highlights were not featured on a Chinese broadcast platform following online criticism from a player about the China’s deal with Tibet.

Celtics backup center Enes Kanter this week tweeted a video of himself expressing his support for Tibet and wearing a T-shirt with the image of the Dalai Lama, their exiled spiritual leader. He called Chinese President Xi Jinping a “brutal dictator.”

Kanter was ridiculed on Chinese social media and only a written timeline of his team’s game was available on China’s Tencent Holdings Ltd sports platform. Chinese Foreign Ministry spokesman Wang Wenbin said Kanter was “trying to attract attention” and his comments “were not worth refuting.”

A spokesman for the State Department said in an email, referring to the People’s Republic of China: “The United States is deeply concerned by the actions of the People’s Republic of China against the National Basketball Association because of statements made by a player about Tibet.” .

“We value freedom of expression and support anyone who exercises that right,” the spokesperson said.

Beijing has ruled the remote western region of Tibet since 1951, after its People’s Liberation Army stepped in and took control in what it calls a “peaceful liberation” and considers the Dalai Lama a separatist.


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Ludacris talks about Dwayne Johnson and Vin Diesel Fast Feud

the Fast and Furious The franchise has always been about the family and, as with any family, sometimes the key members disagree. In this case, it’s the feud between franchise leader Vin Diesel and one of the world’s biggest movie stars, Dwayne Johnson. Diesel has been there since the beginning, while Johnson was hired for the film’s fifth outing, possibly rejuvenating the franchise and sticking around for some sequels and a spin-off. Both members of this Fast family They are important in their own right, so what should you do if you are part of the family and are forced to take sides? Well, Ludacris, who has played Tej in the Narrowly franchise for over a decade, you don’t feel the need to, but you know the Narrowly The dispute is a delicate situation.

While talking to “US Weekly“, Ludacris addressed the dispute and the constant tension between the two actors. Ludacris clearly has first-hand knowledge of this situation and it seems that his position is that they are two adult adults and he is not going to talk much about it:

“All I can say is that, from what I understand, I know they are two grown men. I think The Rock has spoken about that, and I don’t want to speak for any of them. So I would leave it to his words and keep it that way, because it is a delicate situation. “

Ludacris’s position on this matter is probably the best that can be had. The dispute is between Johnson and Diesel and at the end of the day, he’s only there to get a job done and not get involved in any nonsense that may come up. That is not to say that this is not an awkward situation. These are two men who probably command some respect and I’m sure egos play a role in all of this too, so for some of the co-stars, it’s probably like watching Mom and Dad fight. Which side do you take? It’s probably best to stay out of it.

What are YOUR thoughts on the Narrowly Fight between Dwayne Johson and Vin Diesel and the position of Ludacris on the matter?

‘Rust’ Shooting Investigated by New Mexico Office of Occupational Safety and Health – News Primer

Thursday’s accidental shooting on the New Mexico set Oxide, which claimed the lives of cinematographer Halyna Hutchins and injured director Joel Souza, is under investigation by the state Office of Occupational Safety and Health, which can impose civil penalties for workplace accidents even if police determines that no crime occurred.

“Our state OSHA program is investigating this,” said Rebecca Roose, assistant cabinet secretary for the New Mexico Department of the Environment, “told News Primer on Friday. “The state takes all workplace safety concerns very seriously and will work diligently on our investigation of this tragic fatality.”

“On Thursday night, the New Mexico Office of Occupational Safety and Health (OHSB) learned through the New Mexico Film Bureau of a workplace death and injury to a second person that occurred during filming a movie set in Santa Fe County, “the bureau said. it said in a statement posted on its website. “The production company reported the death and injuries to OHSB last night, in accordance with workplace safety laws. OHSB is investigating the incident in coordination with the police, the employer and the employees. No additional information will be released at this time, pending the completion of the investigation. “

Hutchins was accidentally killed and Souza was injured by a gun fired by the film’s star, Alec Baldwin, while filming on the spot at Bonanza Creek Ranch, outside of Santa Fe. The incident is also being investigated by the Sheriff’s Office of Santa Fe and by the chief state attorney, First Judicial District Attorney Mary Carmack-Altwies.

Carmack-Altwies told News Primer that “this case is still in its preliminary investigation state” and that “at this time, we do not know if charges will be brought. We will review all the facts and evidence in the case with great discretion and will have more information at a later time. “

OxideThe production company, Rust Movie Productions, LLC told News Primer on Friday that it will “conduct an internal review of our procedures while production is closed. We will continue to cooperate with the Santa Fe authorities in their investigation and provide mental health services to the cast and crew during this tragic time. “

Facebook employees warned of electoral misinformation, to little effect


1. From wednesday to saturday There was a lot of content circulating that involved election fraud, about 10% of all civic content. and 1-2% of all US VPVs There was also a fringe of incitement to violence.

2. There were dozens of employees monitoring this, and FB released ~ 15 measures before the election, and another ~ 15 in the days after. Most of the measures made existing processes more aggressive: for example, by lowering thresholds, making penalties more severe, or expanding eligibility for existing measures. Some measures were qualitative: reclassifying certain types of content as infringing, which had not been done before.

3. I assume that these measures reduced the prevalence of infringing content by at least 2 times. However, they had collateral damage (removing and downgrading content that it does not violate), and the episode caused notable resentment from Republican Facebook users who feel they are being unfairly targeted.

ICC T20 World Cup 2021: updated cricket schedule, scores, results and rankings

The ICC T20 World Cup started in October. 17 after several postponements. Originally scheduled for October 2020 in India, the T20 World Cup now takes place in the United Arab Emirates and Oman.

The defending champions of 2016 are the West Indies, which is the only team to win the tournament twice. England are No. 1, while India, Australia and New Zealand are also expected to compete for the title.

45 games are played over the course of a month, with 16 teams competing. The first round game began on October 4. 17, with teams looking to earn a spot in the Super 12 competition. Once they reach that part of the tournament, Group 1 competition will begin on Saturday, October. 23, followed by Group 2 competition starting Sunday, October. 24. The groups will alternate days of competition until the semifinals begin on Wednesday, November 10. The final will be on Sunday, November 14.

MORE: Everything you need to know about the ICC T20 World Cup

Sporting News is tracking the results of all ICC T20 2021 World Cup matches. Follow below for up-to-date scores, results and rankings.

ICC T20 World Cup 2021 results and results

Round 1

match Date Time (ET) Location
Oman 0/131 def. Papua New Guinea 9/129 Sunday, Oct. 17 6 a. M. Oman
Scotland 9/140 def. Bangladesh 7/134 Sunday, Oct. 17 10 a. M. Oman
Ireland 3/107 def. Netherlands 106 Monday, Oct. 18 6 a. M. Abu dhabi
Sri Lanka 3/100 def. Namibia 96 Monday, Oct. 18 10 a. M. Abu dhabi
Scotland 9/165 def. Papua New Guinea 148 Tuesday, Oct. 19 6 a. M. Oman
Bangladesh 153 def. Oman 9/127 Tuesday, Oct. 19 10 a. M. Oman
Namibia 4/166 def. Netherlands 4/164 Wednesday, Oct. Twentieth 6 a. M. Abu dhabi
Sri Lanka 7/171 def. Ireland 101 Wednesday, Oct. Twentieth 10 a. M. Abu dhabi
Bangladesh 7/181 def. Papua New Guinea 97 Thursday, Oct. twenty-one 6 a. M. Oman
Scotland 2/123 def. Oman 122 Thursday, Oct. twenty-one 10 a. M. Oman
Namibia 2/126 def. Ireland 8/125 Friday, Oct. 22 6 a. M. Sharjah
Sri Lanka 2/45 def. Netherlands 44 Friday, Oct. 22 10 a. M. Sharjah

ICC T20 World Cup Qualification

Group A

Sri Lanka 3 3 0 0 0 +3,754 Sixth
Namibia 3 2 1 0 0 -0.523 Room
Ireland 3 1 2 0 0 -0.853 2
Netherlands 3 0 3 0 0 -2,460 0

B Group

Scotland 3 3 0 0 0 +0.775 Sixth
Bangladesh 3 2 1 0 0 +1,773 Room
Oman 3 1 2 0 0 -0.025 2
Papua New Guinea 3 0 3 0 0 -2,665 0

Super 12 Groups 1 and 2 scores and results

match Date Time (ET) Location
Australia v. South Africa Saturday, Oct. 23 6 a. M. Abu dhabi
England v. West Indies Saturday, Oct. 23 10 a. M. Abu dhabi
Sri Lanka c. Bangladesh Sunday, Oct. 24 6 a. M. Dubai
India vs. Pakistan Sunday, Oct. 24 10 a. M. Dubai
Afghanistan v. Scotland Monday, Oct. 25 10 a. M. Sharjah
South Africa v. West Indies Tuesday, Oct. 26 6 a. M. Dubai
Pakistan v. New Zealand Tuesday, Oct. 26 10 a. M. Sharjah
England v. Bangladesh Wednesday, Oct. 27 6 a. M. Abu dhabi
Scotland v. Namibia Wednesday, Oct. 27 10 a. M. Abu dhabi
Australia v. Sri Lanka Thursday, Oct. 28 10 a. M. Dubai
West Indies v. Bangladesh Friday, Oct. 29 6 a. M. Sharjah
Afghanistan v. Pakistan Friday, Oct. 29 10 a. M. Dubai
South Africa v. Sri Lanka Saturday, Oct. 30 6 a. M. Sharjah
England v. Australia Saturday, Oct. 30 10 a. M. Dubai
Afghanistan v. Namibia Sunday, Oct. 31 6 a. M. Abu dhabi
India vs. New Zealand Sunday, Oct. 31 10 a. M. Dubai
England v. Sri Lanka Monday, November 1 10 a. M. Sharjah
South Africa v. Bangladesh Tuesday, November 2 6 a. M. Abu dhabi
Pakistan v. Namibia Tuesday, November 2 10 a. M. Abu dhabi
New Zealand v. Scotland Wednesday, November 3 6 a. M. Dubai
Afghanistan v. India Wednesday, November 3 10 a. M. Abu dhabi
Australia v. Bangladesh Thursday 4 November 6 a. M. Dubai
West Indies v. Sri Lanka Thursday 4 November 10 a. M. Abu dhabi
New Zealand v. Namibia Friday, November 5 6 a. M. Sharjah
India vs. Scotland Friday, November 5 10 a. M. Dubai
Australia v. West Indies Saturday november 6 6 a. M. Abu dhabi
England v. South Africa Saturday november 6 10 a. M. Abu dhabi
Afghanistan v. New Zealand Sunday, November 7 5 am Abu dhabi
Pakistan v. Scotland Sunday, November 7 9 a. M. Sharjah
India vs. Namibia Monday, November 8 9 a. M. Dubai


match Date Time (ET) Campus
Semifinal 1 – A1 v. B2 Wednesday, November 10 9 a. M. Abu dhabi
Semifinal 2 – B1 v. A2 Thursday, November 10 9 a. M. Dubai
Final Sunday, November 14 9 a. M. Dubai