| How to Do a Bridge Exercise With an Exercise Ball Posted: 14 Oct 2021 01:00 AM PDT Are you looking for a new glute and core exercise for your routine, but don't want something too intense? If you have an exercise ball, bridges make a great addition to your workout! You can perform bridges by placing your legs or your back on the ball, but they work the same muscles so pick whatever position feels the most comfortable for you. We'll walk you through how to properly do bridges for both positions along with a few variations to make your workout even more intense. [Edit]Bridges (Legs on Ball) - Lie flat on your back. Try to do this exercise on a padded floor or lay out an exercise mat so you're a little more comfortable. Lie down on your back and look straight up toward the ceiling.[1] Keep your arms at your sides so your palms are flat against the floor to help stabilize your body during the exercise.[2]
- Place your calves on top of the exercise ball. Lift your legs up and roll an exercise ball underneath them. Position the middle of your calves on top of the ball so you're bending at the hips. Make sure you keep your lower back flat against the floor. Leave some room between your thighs and the ball so you can properly perform the exercise.[3]
- The exercise ball adds more resistance to the exercise so you develop better body control.[4]
- If you want to work your core even harder, only rest your feet on top of the exercise ball instead.
- Get an exercise ball that's the proper size for your body. If you're between 5'1"–5'7" (155–170 cm), get a ball. If you're 5'8"–6'1" (173–185 cm), then get a ball that's . For people 6'1" (188 cm) or taller, get a ball.[5]
- Lift your hips until your back and legs form a straight line. Take a deep breath in as you tighten your core muscles and your glutes. Press your legs into the exercise ball and slowly lift your hips off of the floor. Keep your head, arms, and shoulder blades against the floor. When your back makes a straight line with your thighs, stop and maintain your position.[6]
- Breathe freely the whole time you're performing the exercise so you don't hold your breath.[7]
- The exercise ball makes you less stable, so you engage your core and glute muscles even more to hold still. Make sure you go slowly when you're first starting off so the ball doesn't slip out or roll away.
- Hold your position for 3 deep breaths. Slowly take 3 deep breaths in and out and try to keep your body straight. Avoid letting your hips sag or arching your back since it could cause you to strain your muscles.[8]
- Even though you can use your arms to help stabilize yourself, don't use them to completely balance yourself. Otherwise, you won't work your core as much.
- Lower your hips back to your starting position. Using a slow and controlled motion, relax your muscles and drop your glutes back onto the floor. Try to keep the ball as still as possible as you lower your hips. Take a short rest between your reps so you don't feel too fatigued.[9]
- Complete 3 sets that are each 10 reps for a full workout. During your first set, aim to do 10 full reps of your exercise, but don't get discouraged if that's too difficult. Even aiming for 5 reps is a great start.[10] Take a short break between your sets so your muscles have a chance to relax before starting your next one.[11]
- You should start to feel fatigued by the end of your last set, so don't push yourself if you're in pain or struggling to complete all your reps.
- Lift your arms off the floor to engage your core more. If you're looking for an easy way to build your core muscles, try raising your arms off of the floor or crossing them over your chest. Since you can't press into the floor with your palms to stabilize yourself, your abs will work a lot harder to keep your body stable.[12]
- Lift 1 leg off of the ball to make the exercise more intense. If regular bridges start feeling too easy, try balancing on a single leg instead. Lie on the floor with the ball underneath your legs. Raise your left leg off of the ball and try lifting your hips off the floor to get into the bridge position. Hold the pose for about 3 counts before lowering yourself back down.[13]
- Alternate your legs after each rep so you work both sides evenly.
- Roll the ball closer to you with your feet to work your core and hamstrings. Tighten your core muscles and glutes and push your hips up to straighten your back like you're doing a regular bridge. Dig your heels into the ball and engage your hamstrings to roll the ball until your knees are bent to 90-degree angles. Hold your position for 3 counts before slowly rolling the ball back to the starting position and lowering your hips.[14]
- Try starting with your heels on the ball instead of your calves so it's more of a challenge lifting your hips.
[Edit]Bridges (Back on Ball) - Sit on the floor with your shoulders against the exercise ball. Find a comfortable place to do your exercise, like on a mat or padded floor. Lie down so your feet are flat on the floor and slightly wider than shoulder-width. Position your exercise ball behind you and lean back against it. Only rest your upper back and shoulder blades on the ball, or else you won't engage your core while you're performing your exercise.[15]
- Keep your feet slightly wider than you would if you were doing a bridge exercise on the floor.[16]
- When you're choosing an exercise ball, get a ball if you're between 5'1"–5'7" (155–170 cm), a ball if you're 5'8"–6'1" (173–185 cm), or a ball if you're 6'1" (188 cm) or taller.[17]
- Place your hands on your sides or across your chest. Keep your arms tight against the sides of your body and put your hands on your hips. If that's not very comfortable when you're first starting off, just cross your arms in front of your chest so they're not in your way.[18]
- Do not use your arms to push or lift yourself up during the exercise, or else it won't work your core or glutes as well.
- Lift your hips so your thighs and back form a straight line. Take deep breaths the entire time you're performing the exercise. When you're ready to start, engage your core and glutes. Then, press your heels into the floor for support and slowly lift your hips off the ground until your knees form 90-degree angles. Roll backward onto the ball so your thighs form a straight line with the rest of your body.[19]
- Be careful not to roll the ball too much while you're getting into position, or else you could fall off. Do your exercises in a slow and controlled way if you're doing them for the first time.
- Hold your position for 5 counts. Be careful not to drop your hips while you're doing your exercise. Take slow, deep breaths while you try to keep the ball as still as possible. Slowly count to 2 while you hold the position before you move on.[20]
- If you have trouble maintaining your position, reach your arms straight down to the floor and gently support yourself with your fingertips.[21]
- Drop your hips back down to the floor. After 2 counts, relax your muscles and ease yourself back onto the floor. Carefully roll your body forward and off of the ball, making sure the ball stays in the same place. Once you get back into your starting position, you've finished your rep.[22]
- Do about 4 sets that are each around 10 reps. Start your next rep 1–2 counts after you finish your first one. Try your hardest to get through all 10 reps of the set before getting off of the ball and taking a short break. After about 1 minute of rest, start your next set.[23]
- It's okay if you can't complete all of your reps or sets right away. Just push yourself to work as hard as you can without hurting yourself.
- Keep a dumbbell on your hips to build your glute strength. Choose a weight that you're comfortable lifting and supporting, but if you're just starting off, try using . Set the weight on your hips and get into your starting position. When you're ready, press your feet into the floor and slowly raise your hips up to the top position. Hold still for 2 counts before easing back into your starting position over 4 counts.[24]
- When a weight starts feeling easy to use, try using the next size up to keep it challenging.
- Perform leg lifts to work your glutes even more. After raising your hips and straightening your body, reach your arms down and touch the floor with your fingertips. Slowly bring your left leg up so your thigh is vertical, but so your knee stays bent. Lower your foot back to the floor and then repeat the exercise with your right leg.[25]
- When you feel comfortable doing the exercise, try keeping your hands on your hips so you have to stabilize yourself with your core even more.
- Rotate your upper body to feel the burn in your obliques. Get into the bridge position so your back is in line with your thighs. Extend your arms up above you and lock your fingers together. Keep your arms straight and turn your shoulders to the left so the ball rolls. Push down into the floor with your left leg to stabilize yourself. Hold your position for 1 count before turning back to the starting position. Alternate sides with each rep to get a balanced workout.[26]
- Focus on your form and control while you rotate your body so you're less likely to hurt yourself.
[Edit]Warnings - Be careful not to roll the ball too far while you're performing this exercise, or else you may fall off of it.[27]
- If you feel lower back pain while doing this exercise, make sure you aren't arching your back when you lift your hips.[28]
[Edit]References |
| How to Delete a Group on Facebook Messenger Posted: 13 Oct 2021 05:00 PM PDT This wikiHow teaches you how to permanently delete a group chat from Facebook Messenger on a phone, tablet, or computer. As long as you are listed as an admin of the chat, you can remove all of the group members so they can no longer carry on the conversation. Once you remove the group members, you can delete the chat from your inbox so you don't have to see it anymore. Keep in mind that this will not remove the history of the chat from former group members' inboxes—it will only remove them from the group and prevent them from responding further. [Edit]Using the Messenger Mobile App - Open the Messenger app on your phone or tablet. It's the blue, pink, and purple chat bubble icon with a lightning bolt inside. You'll find it on your home screen or in your app list.
- Tap the Home or Chats tab. If you're using an Android, tap the icon of a house at the bottom of the screen.[1] If you're using an iPhone or iPad, tap the speech bubble icon labeled Chats at the bottom of the screen.
- If Messenger opens up to a conversation, tap the back button to go back to your Home screen first.
- Tap the group chat you want to delete. This displays the contents of the chat.
- Tap the name of the group chat. If the chat has a name, you'll see it at the top of the screen. If not, you'll see the names of a few people in the chat. Tapping this displays information about the chat.
- Tap or . This displays all members of the group.
- Make sure you are a group admin. Only group admins can delete the group. To check if you are an admin, tap ADMINS at the top. If your name is there, you're an admin and can remove other members and delete the group.
- After checking, tap the ALL tab at the top to return to the full list of group members.
- Remove all group members except for yourself. To delete the group, you'll need to remove all of the other members first and remain a member. To delete a member, tap their name and select Remove from Group. Repeat this until the only remaining member is yourself.
- If you leave a group without removing all the other members, the group chat will continue without you.
- Tap the back button to return to the group details. Now that you've removed all the members, there are only a few remaining steps.
- At this point, if you don't mind keeping the message in your inbox, you can tap Leave group toward the bottom to leave the group yourself. If you actually want to delete the message from your inbox permanently, continue with this method.
- Ignore future messages from this conversation. To be able to delete the chat permanently, you'll need to ignore it first. Tap Ignore Messages on the chat, and then tap Ignore to confirm. This moves the group chat to your Spam messages.
- Open your Spam messages. Here's how:
- Tap the back button until you've returned to the Chats or Home tab. This is the tab that contains a list of all of your conversations.
- Tap your profile icon at the top-left corner.
- Tap Message Requests on the menu.
- Tap the SPAM tab at the top. This is where you'll find the group chat you ignored, as well as any messages that you've filtered as spam.
- Swipe left on the message and tap . A confirmation message will appear, asking if you want to permanently delete the conversation.
- Tap to confirm. This permanently deletes the group message from your inbox.
[Edit]Using Messenger on the Web - Go to https://www.facebook.com/messages in a web browser. If you're not signed in, you'll be prompted to do so now.
- Click a group chat on the left panel. This displays your chat in the center panel, and a list of chat members and other features in the right panel.
- You can also use the Search Messenger bar in the upper-left corner if you remember the group name, members, or the content of the chat conversation.
- Make sure you're a group admin. Take a look at the far-right panel—you'll see a section called "Chat Members." As long as you see "Admin" listed below your name in the Chat Members list, you'll be able to remove group members and delete the chat.
- If you don't see the Chat Members list in the right panel, click the small "i" in a circle at the upper-right corner of the chat to expand it.
- Remove all group members except yourself. To remove a group member, click the three horizontal dots on any name in the Chat Members list, select Remove Member, and then click Remove from Chat to confirm.[2] Repeat this until you've removed everyone from the group except yourself.
- If you leave a group without removing all the other members, the group chat will continue without you.
- Click the menu. It's in the right panel below the Chat Members list. This expands more options.
- Click . Before you can delete a group, you'll need to ignore it, which will automatically move it into your Spam messages. It can be deleted from there. A pop-up warning will appear.
- Click to confirm. The message will now move away from your inbox and into your spam box.
- Click the three horizontal dots next to "Chats" . This is at the top of the left panel, above your list of conversations. A menu will expand.
- Click on the menu. Now you'll see a list of messages people have attempted to send you, as well as a section titled "See Spam."
- Click . It's below any messages that appear in your Message Requests box. This is where you'll find the group chat you ignored.
- Click the three horizontal dots on the chat . A menu will expand.
- Click and then again to confirm. The chat is now deleted.
[Edit]Warnings - You have to be a group chat admin to remove other members from the conversation. You can still remove a group from your chats list by leaving without kicking other members, but the conversation will continue for other members.
- There is no way to prevent former members of the group from forming a new chat.
[Edit]References [Edit]Quick Summary |
| How to Teach Close Reading to First and Second Grade Students Posted: 13 Oct 2021 09:00 AM PDT First and second-graders are usually ready to start testing their reading comprehension skills. Close reading, which is part of the Common Core State Standard, can help students understand the deeper meaning in a text and notice patterns and vocabulary words. With a simple lesson plan and the right text, you can get your class started on close reading to improve their skills today. [Edit]Preparation - Pick out a fun, engaging picture book. First and second-graders will appreciate a book with pictures that they can follow along with. Try to choose a text that has problems they can relate to, like dealing with homework or not wanting to do chores. Pick out a story that has both male and female characters so everyone in class can relate.[1]
- Start with short texts. Close reading can be time-consuming, especially for younger children. Stick to a book that's no longer than 10 or so pages so you can read it fairly quickly and answer questions. As the children get older, they can move onto longer stories.[2]
- In general, the text of the story should be no more than 1 to 2 pages if you put it all together.
- Come up with a few questions about the text. Close reading is all about gaining a deeper understanding of the story and the narrative. Focus on the characters, the overall message, and any important vocab words that you can pick out. Before you introduce the book to your class, write around 5 questions to ask them at the end. Good questions include:[3]
- "Who are the main characters in this story?"
- "What problem is the main character having?"
- "Did you notice any words that were repeated more than once?"
- "What did you learn from this story?"
- "Does this book remind you of anything else we've read?"
[Edit]Introduction - Explain why you would use close reading. Experts note that explaining why you are teaching close reading helps students get a grasp on it much sooner. Tell your students that the point of close reading is to get a deeper understanding of the story and what the author is trying to say. Let them know that when they close read, they'll pay more attention and have more to say about the story.[4]
- You might say something like, "Today we're going to read a story, but we're going to read it closely. What that means is we're going to think about the characters and the storyline, and then we'll answer some questions about the book at the end."
- Read the text aloud with the class. Try your first close reading together as a group. You can either read the text in its entirety, or you can pause and point out important characters and words as you go along. If you want to, hand out copies of the story to your students so they can follow along with you.[5]
- Introduce questions about the text. The right questions will focus your class on the specifics that they need. Focus on attention to detail, main characters, problems faced, and even vocabulary words.[6]
- An easy question to ask is "What's the problem?" Most main characters face some kind of issue that they have to fix or solve.
- Another good question to ask is "What happened in the story?"
- Encourage students to highlight or underline important parts. Remind them about the questions you asked in the beginning, and ask them to mark up parts of the story that might answer those questions. If you don't have enough copies of the text, you can gather your students into small groups so they can share.[7]
- For instance, you might ask the class, "Who is the main character?" They would then circle words or phrases that are related to this question.
- Answer the questions about the text with the class. Give your students your example questions and then help them answer them out loud. If they're having trouble, flip to the page in the story that might help them answer the question and read the text aloud again.[8]
- If they're having trouble, try asking questions about the cover of the book. Point out the main character and any side characters to solidify them in your student's minds.
- Your kiddos might not know all the answers to your questions after one reading, and that's okay! Close reading is about going over things multiple times. It's fine to go back and re-read a page or two if you need to.
[Edit]Practice - Hand the text out to the students to work in groups. Groups of 4 or 5 students are usually small enough to handle close reading. Try to mix up the groups and include different students at various reading levels.[9]
- If you have any students who still struggle with reading, you can pair them with the strong readers in the class.
- Encourage students to read the text again. Tell them to think about the questions you asked earlier and let them know that it's okay to read slowly. Ask them to notice any details about the characters or story that they think might be important.[10]
- Ask the class questions about the text. Keep them similar to the ones you asked earlier, but mix it up a little. If the students are struggling, ask them to simply summarize what they just read. Then, you can help them answer close reading questions like:[11]
- "Why did the main character do what he did?"
- "How did the main character convince his mom to let him play?"
- "Do you think what the main character did was a good idea?"
- Have your students write the answers to questions. First and second-graders are usually ready to write down answers instead of just saying them out loud. If you think your kids are ready, tell them to jot down their answers on a piece of paper instead of raising their hands. If they aren't, just discuss your answers as a class.[12]
- In general, most kids are ready to write down answers when they're half-way through first grade.
- Connect the text to other readings you've done. See if your students can find any patterns or connecting themes. For instance, if you read a story last week about a character who didn't want to go to school, you might connect it to your reading of a character who didn't want to do their chores. Pattern recognition is an important part of close reading, too.[13]
- You might ask something like, "Do you think this story was like the one we read last week?"
- You don't have to use close reading for every story your class reads. It's a good skill to have, but kids should also be able to read for their own enjoyment.
[Edit]Related wikiHows [Edit]References |
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