terça-feira, 8 de setembro de 2020


How to Live on a Budget

Posted: 08 Sep 2020 01:00 AM PDT

Whether you're barely making ends meet or you're coasting along comfortably, sticking to a budget will help give you more control over your money. That's because you'll have a better idea of what you're spending, so you'll know if there are any areas where you need to cut back. Creating a budget isn't always fun, but financial freedom definitely is, so it's worth the time to take a good look at your spending habits and create a realistic plan for your money!

[Edit]Steps

[Edit]Budgeting Help

[Edit]Budgeting Your Money

  1. Create a starting budget by subtracting your expenses from your income. To get started making your budget, add up all of the money you get in a month. Then, calculate your average expenses for a month, and anything else you spend money on. Finally, subtract your expenses from your income to see if you're spending more than you make.[1]
    Live on a Budget Step 1 Version 3.jpg
    • Your income might include any money you earn from a job, contributions from your family or others, and any other payments or financial assistance you receive.
    • Your expenses will include bills like your rent or mortgage, car payment, and insurance, as well as things like groceries, clothing, books, and entertainment. Some of these expenses will be the same each month, like your rent, while you'll need to calculate the monthly average of others, like groceries.
    • Try this worksheet to help you determine your starting budget: https://www.consumer.gov/content/make-budget-worksheet
  2. Set spending limits based on your starting budget. Once you see a basic breakdown of where your money is going, evaluate the way you're spending your money. If there are any areas where you're currently overspending, try gradually cutting them back to make a little more room in your budget.[2]
    Live on a Budget Step 2 Version 3.jpg
    • Try breaking your expenses into categories to see what you're spending. For instance, you might list things like your rent, phone bill, and utility bill in a category titled "Bills." Expenses like groceries and dining out might go into a category titled "Food," and things like clothing and school supplies for your children might go into "Kids."
    • Unless you need to drastically cut down on your spending, it's usually best to start by setting small, easily attainable savings goals. For instance, if you spend a lot of money on streaming services, you might start by canceling the one you use the least, rather than eliminating them all right away.
  3. Track your spending to ensure you stay within your spending limits. It's not enough to set limits for yourself; you also have to monitor what you're actually spending to make sure you don't go over those limits. The exact way you do this will depend on what works best for you—you might find it easier to write down each purchase as you make it, or you might prefer going over your bank and credit card statements at the end of the month to see how you did.[3]
    Live on a Budget Step 3 Version 3.jpg
    • One benefit of writing down your purchases as you go is that it's easier to remember exactly what you bought. However, some people find this tedious.
  4. Leave some room in your budget for extras. It's hard to stick to a budget if it makes you feel like you can't enjoy your favorite things in life. If you're able to, try to leave at least a little extra money every month for things you really enjoy, like having a night out with friends or buying new craft supplies.[4]
    Live on a Budget Step 4 Version 3.jpg
    • Being on a budget can actually help you free up extra money for the things you love, because you'll be less likely to impulsively spend on things you don't really want.
    • Remember to be realistic—if you can't figure out how to make room for something in your budget, you might have to let it go.
  5. Put some money from each paycheck into savings. It can seem hard to save when you're on a budget, but having a little money put aside for emergencies or unforeseen expenses can be a life-saver when you need it. When you're planning out your budget, make it a priority to put even a little money into savings every time you get paid. Even if it doesn't seem like much, it will start to add up quickly![5]
    Live on a Budget Step 5 Version 3.jpg
    • Start by setting a reasonable goal, like saving $10 or $20 a week for a few months. Once that begins to feel comfortable, challenge yourself to increase the amount, if you're able.
    • Eventually, you should try to have about 3-6 months' worth of expenses saved in case you find yourself unable to work.
  6. Try the envelope method to help organize your cash. If you mostly use cash to pay for things, it can be hard sometimes to keep up with where it goes. One way to help keep your cash spending on track is to divide your money into different envelopes. Label each envelope with what the money's for, and only spend what you have set aside.[6]
    Live on a Budget Step 6 Version 2.jpg
    • For instance, you might have envelopes labelled "Groceries," "Clothing," "Medical Bills," and "Dining Out." If you know you're going to be meeting friends for lunch, you'd grab the "Dining Out" envelope.
    • Don't borrow from other envelopes if you overspend, or else you could run short in another category at the end of the month.
  7. Write down your bills in a calendar to help pay them on time. Get a calendar, planner, or app that will help you keep track of each bill you owe each month, as well as their due dates. That way, you won't accidentally forget to pay a bill, which can cost you extra money in late fees and other penalties.[7]
    Live on a Budget Step 7 Version 2.jpg
    • Making late payments can have a sneaky impact on your long-term budget, as well. They can lower your credit score, meaning you'll get higher interest rates on things like a car loan or mortgage—and a higher interest rate means higher monthly payments.

[Edit]Staying Disciplined

  1. Learn to say no and avoid temptations. These days, there are endless opportunities to spend money. If you want to successfully stick to a budget, it will take self-discipline and willpower. It won't always be easy, but try to keep your goals in mind when you're tempted to buy something you don't really need. Also, get in the habit of occasionally turning down invitations from friends, especially if you tend to spend a lot of money while you're out.[8]
    Live on a Budget Step 8 Version 2.jpg
    • It might be necessary to avoid places where you're often tempted to spend more than your budget, especially at first. If you tend to shop online, try unsubscribing from promotional emails so you won't feel like you're missing out.
    • When you do go out, bring cash, and only what you can afford to spend.
    • Try repeating a mantra when you're tempted to spend. For instance, if you're saving for a trip, your mantra might be, "Beach vacation!"
  2. Transfer money to your savings automatically. Each week, have a certain amount transferred from your paycheck directly into a separate savings account. It's a lot easier to save money if you don't actually see it first.[9]
    Live on a Budget Step 9 Version 2.jpg
    • This goes for things like retirement contributions and a healthcare savings account (HSA) if you have them, as well.
    • If you get paid in cash, get in the habit of taking out your savings as soon as you get paid—preferably before you spend anything else.
  3. Set financial challenges for yourself. If you want to manage your money a little better, try creating a personal challenge, like bringing your lunch to work for 30 days or not buying any new clothes for 3 months. Sometimes you just need an extra push to change your habits.[10]
    Live on a Budget Step 10 Version 2.jpg
    • Try telling a friend about your challenge to help hold yourself accountable!
  4. Avoid using credit cards unless you can pay them off. When you buy something on a credit card, you generally aren't charged interest if you pay off the whole balance each month. However, if you only pay the minimum amount due, you'll continue being charged interest every month until the balance is gone.[11]
    Live on a Budget Step 11 Version 2.jpg
    • Credit cards make it easy to overspend, since they seem like free money. If you have trouble controlling your spending, it's probably best to avoid them altogether.
  5. Keep trying, even if you mess up. While it's important to be financially responsible, it's also important not to beat yourself up if you spend a little too much money here and there. Even if you've made big money mistakes in the past, try to keep your attention focused on the future, and keep putting one foot in front of the other until you hit your goals.[12]
    Live on a Budget Step 12 Version 2.jpg
    • Remember, it takes time to learn new habits, so don't get too discouraged if you have trouble hitting your budgeting goals. Sometimes, this can even be a sign that you need to change your budget, rather than your spending, so keep evaluating and adjusting your finances every month.

[Edit]Finding Ways to Save

  1. Comparison shop before you make a purchase. The internet makes it incredibly easy to see prices for the same item across different stores, so you can always get the best deal. You can comparison shop for everything from groceries and school supplies to your cell phone plan or car loan, so take advantage of the resources you have available to ensure you don't overspend.[13]
    Live on a Budget Step 13 Version 2.jpg
    • Try searching for items in sites like Google Shopping, Shopzilla, and Bizrate to compare prices from different retailers.
  2. Cook at home for most of your meals. Even if you don't think you eat out very often, you may be spending a lot more money than you realize on things like fast food and snacks from the convenience store. To help avoid that, plan out your meals ahead of time, and pick up groceries about once a week with everything you'll need for each meal.[14]
    Live on a Budget Step 14 Version 2.jpg
    • Make your grocery shopping more efficient by couponing and planning to use the same ingredients in multiple meals.
    • If you find a good deal on meat or produce, buy extra and freeze some to use later.
    • Dress up cheap ingredients to make them more exciting! For instance, you can make a tasty meal out of ramen noodles by adding a fried egg and thinly-sliced green onions.
  3. Shop secondhand and clearance sales whenever possible. You can often save a lot of money if you're willing to buy something secondhand rather than new. Try checking thrift stores and consignment shops in your area to see if they have anything that you've been meaning to buy. You can also find good deals by shopping for off-season clothes in the clearance section at your favorite store.[15]
    Live on a Budget Step 15 Version 2.jpg
    • Look for "free shipping with no minimum" deals when you're shopping online, or use membership perks that come with free shipping.
    • Remember to check resale and auction sites online! However, use caution before you meet anyone in person to buy something from them—it's best to bring someone along with you, and leave if you get a bad feeling.
  4. Cancel your cable if you use a lot of streaming sites. If you spend most of your time watching shows on Netflix, Prime Video, or Hulu, you may find that you'd be perfectly fine without your cable provider. This is called "cutting the cord," and it's an increasingly popular way to save a little extra money on your monthly budget.[16]
    Live on a Budget Step 16 Version 2.jpg
    • On the other hand, you might find that it's more cost-effective to bundle services like your internet, cable, and cell phone. In that case, you might cancel any streaming services you don't use often.

[Edit]References

[Edit]Quick Summary

  1. https://studentaid.gov/resources/prepare-for-college/students/budgeting/creating-your-budget
  2. https://studentaid.gov/resources/prepare-for-college/students/budgeting/creating-your-budget
  3. https://www.apa.org/helpcenter/willpower-finances
  4. https://www.vox.com/the-highlight/2019/8/2/20747759/how-to-save-money-cheapskate-frugal
  5. https://studentaid.gov/resources/prepare-for-college/students/budgeting/creating-your-budget
  6. https://www.abc.net.au/news/2019-04-01/struggle-with-budgets-you-could-try-one-of-these-three-methods/10955990
  7. https://www.consumerfinance.gov/about-us/blog/budgeting-how-to-create-a-budget-and-stick-with-it/
  8. https://www.apa.org/helpcenter/willpower-finances
  9. https://money.usnews.com/money/blogs/my-money/articles/2018-01-12/5-clever-ways-to-stay-financially-disciplined-in-the-new-year
  10. https://money.usnews.com/money/blogs/my-money/articles/2018-01-12/5-clever-ways-to-stay-financially-disciplined-in-the-new-year
  11. https://www.consumer.gov/articles/1002-making-budget#!what-to-know
  12. https://www.vox.com/the-highlight/2019/8/2/20747759/how-to-save-money-cheapskate-frugal
  13. https://americasaves.org/for-savers/make-a-plan-how-to-save-money/54-ways-to-save-money
  14. https://studentaid.gov/resources/prepare-for-college/students/budgeting/creating-your-budget
  15. https://www.businessinsider.com/parents-reveal-best-money-saving-tips-2016-12
  16. https://www.cnbc.com/2019/08/28/i-saved-100000-in-3-years-at-age-27-here-are-my-money-saving-tips.html

How to Use a Ceramic Cooktop

Posted: 07 Sep 2020 05:00 PM PDT

A ceramic, or glass cooktop, allows you to cook food on a completely flat surface. This type of cooking area is pretty straightforward to use, and is easy to clean and maintain. If you keep a few important precautions in mind, you'll be able to keep your appliance in tip-top condition for years to come!

[Edit]Steps

[Edit]Selecting the Best Cookware

  1. Choose pots and pans that fit the size of the cooking area. Measure across each of your cooking zones, or burners, to see how wide they are. Keep in mind that ceramic cooktops heat up beneath the surface, and focus heat within these circular areas. Then, measure the bottom of the pots and pans that you use the most. Ideally, aim to use cookware that fits evenly in the cooking zones so the heat can spread consistently.[1]
    Use a Ceramic Cooktop Step 1.jpg
    • For instance, if 1 of your cooking zones is wide, you'd want to use a pan that's about wide.
  2. Pick out stainless steel cookware for your cooktop. Check the labeling on your pots and pans to see what they're made of. Try to use cookware made with stainless steel, as opposed to stoneware, cast iron, ceramic, or glass. Stainless steel heats up very consistently, which makes it a great candidate for your pots and pans. Other metals, like cast iron, tend to scratch and scuff the ceramic surface.[2]
    Use a Ceramic Cooktop Step 2.jpg
    • If you don't have stainless steel cookware on hand, heavy-weight aluminum is also a great solution.
  3. Opt for cookware that's more flat than rounded. Flip over your pots and pans and see how curved they are along the bottom. Since ceramic stove tops are completely flat, curved cookware may not heat up as evenly as flatter pots and pans.[3]
    Use a Ceramic Cooktop Step 3.jpg
    • Ideally, the bottom of the pan of pot should be snug against the entire cooking zone.
  4. Select wood or metal cooking tools instead of plastic ones. Pick out utensils that aren't as likely to melt on a hot cooking surface. If you have a lot of plastic spatulas, it may be worthwhile to invest in a few wooden or metal spoons, which will last longer.[4]
    Use a Ceramic Cooktop Step 4.jpg
    • For instance, use a wooden spoon instead of a plastic spatula when working with a ceramic cooktop.
  5. Clean any food gunk off the bottom of your pans before using them. Wash your dishes thoroughly after they've sat on the cooktop for awhile. It can be easy for old crumbs and gunk to build up on the bottom of your cookware, which can leave scuffs and scratches on your cooktop. Before using them, double-check that the bottom of your pots and pans are as smooth as possible, which will save you time in the long run.[5]
    Use a Ceramic Cooktop Step 5.jpg

[Edit]Operating the Cooktop

  1. Turn the designated knobs to get your cooktop heated up. Look around your cooktop for specific knobs that control the temperature of your cooking zones. Keep in mind that these knobs may be behind the cooktop, or alongside of it. For specific guidance, consult your user manual for in-depth instructions.[6]
    Use a Ceramic Cooktop Step 6.jpg
  2. Lift up your pots and pans instead of sliding them along the cooktop. Avoid the temptation to slide your cookware to another cooking zone, even if you're in a rush. Keep in mind that ceramic can scratch easily, especially if you're sliding your pots and pans across. Instead, make a conscious effort to lift and lower your dishes when you move them around.[7]
    Use a Ceramic Cooktop Step 7.jpg
  3. Check the light indicator to see if the cooktop is hot. Keep an eye out for an LED light indicator somewhere on your cooktop. Generally, this light will be illuminated when the cooktop is warm or hot to the touch. Whenever you see this light, do your best not to touch the cooktop, or else you may burn yourself.[8]
    Use a Ceramic Cooktop Step 8.jpg
    • Read through your ceramic cooktop's user manual for specific instructions and safety precautions.

[Edit]Cleaning Your Cooktop

  1. Wait for the cooktop to cool down completely before cleaning it. Check your cooktop's user manual to see how to turn your appliance on and off. Most cooktops have some kind of indicator to let you know when the stovetop is still hot, which can prevent you from burning yourself. If you apply cleaner while the stovetop is still hot, you may do long-term damage to the ceramic surface.[9]
    Use a Ceramic Cooktop Step 9.jpg
    • Hold your hand above the stovetop to see if it feels warm or not.
    • Ideally, try to clean off your cooktop whenever it looks messy. For instance, you don't need to clean off the cooktop if you're simply boiling a kettle of water.
  2. Brush any obvious crumbs off the stovetop. Grab a sharp scraper and hold it at a 45-degree angle along the edge of your ceramic cooktop. Drag the scraper across the surface of the stovetop, applying a consistent, moderate amount of pressure as you go. At this point, take a clean paper towel or rag and wipe any obvious messes off the stovetop. This will make the cooktop easier to clean, and will help you focus on more stubborn stains.[10]
    Use a Ceramic Cooktop Step 10.jpg
    • Don't use a dull or damaged scraper for this, or you may end up scratching the cooktop.
  3. Wipe down the cooktop with a specialized cleaner and a paper towel. Spritz the surface of your ceramic cooktop with a cleaning product designed for ceramic surfaces. Rub the cleaner into the stovetop with a rag or paper towel to clean off the entire surface.[11] Don't apply too much pressure as you clean, or else you may cause the ceramic surface to fracture.[12]
    Use a Ceramic Cooktop Step 11.jpg
    • With cleaners, a little can go a long way! Start with a few drops, and add more cleaner if you need it.
    • You can find specialty cleaner online, or at certain stores that sell cleaning supplies.
  4. Spritz over the cooktop with water and wipe it off. Fill an empty spray bottle with water and coat the ceramic surface in a light mist. Take a clean paper towel or rag and go over the cooktop one more time to wipe away any excess cleaner.[13]
    Use a Ceramic Cooktop Step 12.jpg
    • Lukewarm water is fine for this.

[Edit]Tips

  • Soak up spills as soon as they happen—if they get stuck to the ceramic surface, you may end up damaging the glass if you try to clean it off later.[14]

[Edit]Warnings

  • Only use cleaners that are specifically designed for ceramic or glass cooktops. Despite the name, traditional glass cleaners aren't a good cleaning solution for your cooktop, since they tend to have some harsh chemicals in them.[15]
  • Avoid using abrasive cleaning pads on your cooktop.[16]

[Edit]Things You'll Need

[Edit]Cleaning Your Cooktop

  • Scraper blade
  • Paper towel
  • Cloth
  • Ceramic glass cleaner
  • Water
  • Spray bottle

[Edit]References

How to Do Knee Ups

Posted: 07 Sep 2020 09:00 AM PDT

You might think of knee-ups or knee raises as a leg exercise, but they're also a great workout for your hips, abs, and core! Sitting or standing knee-ups are simple exercises that you can do at home without any special equipment. For a more challenging exercise that will also work your upper body, try doing hanging knee-ups on a pull-up bar or gymnastics rings.

[Edit]Steps

[Edit]Standing Knee Ups

  1. Stand upright with your knees hip-width apart. Get into a comfortable standing position with your back straight and tall and your shoulders squared. Plant your feet so they're slightly apart, and keep your knees lined up under your hips.[1]
    Do Knee Ups Step 6 Version 2.jpg
    • If you have trouble balancing, you can do this exercise while standing next to a chair or counter and rest your hand on it for support.[2]
  2. Brace your core muscles. Gently tense the muscles in your abdomen, sides, and lower back. Engaging these muscles will help you build strength in your core.[3]
    Do Knee Ups Step 7 Version 2.jpg
    • To find your core muscles, imagine creating a firm band or belt of muscle around your lower body. You can also try pulling your belly button in towards your spine.
    • This exercise also helps strengthen your hips.[4]
  3. Raise one knee until your thigh is level with the floor. Breathe in deeply, then breathe out as you slowly raise one of your knees. Lift your leg until the back of your thigh is parallel with the floor.[5]

    • Keep your back straight and tall as you lift your leg.[6]
  4. Hold for 1-2 seconds before returning to the start position. Pause for a second or 2 with your knee raised. Then, slowly and smoothly put your foot back on the floor while breathing out.[7]

  5. Switch to the other leg and repeat. After raising and lowering one knee, repeat the same process on the other side. Or, you can do several raises on one side, then switch to the other.[8]

    • Do 1-2 sets of 10-15 reps, either alternating knees or doing one side and then the other as separate sets.
    • To make the exercise more challenging, you can try doing more reps or adding small weights to your ankles.

[Edit]Hanging Knee Ups

  1. Grab a pull-up bar or gymnastics rings with an overhand grip. Hanging knee ups are also known as hanging knee raises. Stand under a bar or a set of gymnastics rings with your back straight and tall. Reach straight up with your palms facing forwards and grab the bar or rings from behind.[9]
    Do Knee Ups Step 11 Version 2.jpg
    • Your hands should be about shoulder-width apart.
    • In your starting position, your arms should be completely straight and your feet should be slightly off the floor.
    • This exercise is similar to a vertical knee raise, or "Captain's Chair." To do a vertical knee raise, instead of reaching up to grab a bar, you'd start by resting your forearms on a pair of parallel bars, as if they were the armrests on a chair.
  2. Pull your knees up toward your chest. Brace your core and tighten your abs. Try to use those muscles to lift your legs. Raise your knees up as far as you can, and try to touch your chest with the tops of your thighs.[10]

    • Keep your body as still as you can, and try to keep the motion of your legs slow and smooth. Don't let your body swing from side to side or twist around.
    • If you have trouble lifting your legs high enough to touch your chest, aim to raise your knees until your thighs are parallel to the floor.[11]
  3. Lower your legs in a slow, controlled motion. Once you reach the top of the knee-up, slowly and carefully return to your starting position. Don't let your legs suddenly drop, and try not to do any fast or jerky movements.[12]

    • Slow, controlled movements will make the exercise more effective.
  4. Aim for 3 sets of 10 reps. This is an exercise that takes a lot of strength, so don't worry if you can't do a ton of reps right away. 3 sets of 10 reps is a good general goal to aim for when you're doing any strength-building exercise.[13] If you can't manage that, start with a smaller number, like 2 sets of 5 reps.

    • This is a great exercise for your lower abs, but you'll also build strength in your hips, arms, shoulders, and upper back.[14]

[Edit]Sitting Knee Ups

  1. Sit on the edge of a chair or bench. Find a chair or workout bench and sit tall, with your back straight. Put your feet flat on the floor in front of you.[15]
    Do Knee Ups Step 1 Version 2.jpg
    • If you're sitting on a chair with a back, sit far enough forward so that you can tilt your body back in the chair.
  2. Lean back so you're partially reclining and grab the sides of the chair. Slowly tilt back on your buttocks until your body is leaning at a 45° angle. Hold onto the sides of the chair to keep you from falling backwards.[16]
    Do Knee Ups Step 2 Version 2.jpg
    • If you're on a bench, you can also stabilize yourself by reaching back and resting your hands on the bench behind you.[17]
  3. Lift both knees toward your chest. Brace your abdominal muscles and slowly pull your knees up toward your chest. Keep your back straight and only move your lower body (legs and hips).[18]

    • Keep your core engaged as you raise your legs. Don't allow your upper body to rock back as your legs come up.
  4. Lower your legs slowly back to the starting position. Once you've pulled your legs up as far as they can comfortably go, lower them back toward the floor in a slow, controlled motion. Ideally, they shouldn't quite touch the ground before you start lifting them back up again.[19]

    • Your abs will get a better workout if you don't let your feet touch the floor between lifts. However, it's okay to touch the floor if you find it too difficult to keep your feet up.
  5. Repeat this exercise 10-15 times. Keep raising and lowering your knees several more times—aim for about 10-15. If you like, you can rest for a few minutes, then do another set. With practice, you will eventually be able to complete more repetitions.[20]

    • This exercise is great for toning your abs, especially if you keep them engaged and tight throughout the whole workout.[21] It will also help strengthen your lower back, hips, and glutes.

[Edit]Tips

  • Exercises that involve raising your knees while supporting yourself with your upper body, such as hanging knee-ups or the similar "Captain's Chair" maneuver, are great for building the rectus abdominis, or 6-pack muscles. They're also good for working your hip flexors.[22]
  • Knee ups help strengthen the muscles in your core that control spinal flexion, or the movements of your torso that help you do basic things like sitting up from a lying position or bending over to pick something up. Strengthening these muscles can help stabilize your spine and reduce lower back pain.[23]

[Edit]Warnings

  • If you have any injuries to your knees or back, talk to your doctor before trying these exercises. It's a good idea to get medical advice before starting any new exercise program, especially if you have any serious health concerns.

[Edit]References

  1. https://www.msn.com/en-us/health/exercise/strength/knee-raises/ss-BBtOf0P
  2. http://move.bangor.ac.uk/home-exercise/lower-body/knee-raises.php.en
  3. https://www.msn.com/en-us/health/exercise/strength/knee-raises/ss-BBtOf0P
  4. http://move.bangor.ac.uk/home-exercise/lower-body/knee-raises.php.en
  5. https://www.msn.com/en-us/health/exercise/strength/knee-raises/ss-BBtOf0P
  6. http://move.bangor.ac.uk/home-exercise/lower-body/knee-raises.php.en
  7. http://move.bangor.ac.uk/home-exercise/lower-body/knee-raises.php.en
  8. http://move.bangor.ac.uk/home-exercise/lower-body/knee-raises.php.en
  9. https://www.msn.com/en-us/health/exercise/strength/hanging-knee-raise/ss-BBtOfg5
  10. https://www.msn.com/en-us/health/exercise/strength/hanging-knee-raise/ss-BBtOfg5
  11. https://www.coachmag.co.uk/abs-exercises/6696/how-to-do-a-hanging-knee-raise
  12. https://www.coachmag.co.uk/abs-exercises/6696/how-to-do-a-hanging-knee-raise
  13. https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/
  14. https://www.msn.com/en-us/health/exercise/strength/hanging-knee-raise/ss-BBtOfg5
  15. http://heartfitforlife.org/cardia/wp-content/uploads/2015/05/Core-Training-Part-2-.pdf
  16. http://heartfitforlife.org/cardia/wp-content/uploads/2015/05/Core-Training-Part-2-.pdf
  17. https://www.building-muscle101.com/knee-up-exercise-for-abs/
  18. http://heartfitforlife.org/cardia/wp-content/uploads/2015/05/Core-Training-Part-2-.pdf
  19. https://www.building-muscle101.com/knee-up-exercise-for-abs/
  20. http://heartfitforlife.org/cardia/wp-content/uploads/2015/05/Core-Training-Part-2-.pdf
  21. https://www.building-muscle101.com/knee-up-exercise-for-abs/
  22. https://www.acefitness.org/getfit/studies/bestworstabexercises.pdf
  23. https://www.spine-health.com/glossary/flexion

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