Summarize the following:
Spot reduction, which means reducing fat in one specific area, is a weight loss myth. Toning certain areas, like the arms and stomach, can make them look trimmer and thinner, but to remove fat you have to focus on your entire body. Losing weight and keeping it off involves a calorie controlled diet and 60 minutes of moderate exercise, such as brisk walking, a day. Fat from your belly is usually the first to go during a weight loss regimen, and regular high-intensity aerobic workouts tend to lead to slimmer waists. Circuit training workouts are another good exercise that combat belly fat by reducing fat throughout the body. Circuit workouts can be found online or you can enroll in a class at your gym. Workouts are divided into circuits that combine cardio exercises. Circuits are performed continually, with no breaks in between. A good circuit routine increases heart rate and strengthens a variety of muscles, shifting focus to the entire body and not just the stomach. To tone your stomach, you should focus on your core muscles by doing exercises that target the abdomen. This won't help you lose fat, but it can make an already skinny stomach appear more toned and, therefore, flat. It can also increase the effectiveness of current workouts, resulting in you burning more calories during your normal routine. The crunch is a classic core strengthening exercise. Lie on your back and place your feet against a wall so they're bent at a 90-degree angle. Cross your arms on your chest, lift your head and shoulders forward and take in three breaths before lying back down. Repeat. Planks are another popular core exercise. Get in the push-up position with your hands under your shoulders. Keep your legs straight out in behind you and your feet together. Instead of lowering down for a push-up, hold the pose as long as you can. Challenge yourself each time to hold the pose longer. Workout routines like Pilates and yoga focus primarily on core muscles. You can enroll in a class or find routines online. Many YouTube vloggers and exercise enthusiasts post easy-to-follow Pilates and yoga routines that can be done from home with no more than a mat and basic workout clothing. While spot reduction is impossible, some exercises focus on areas towards the abdomen. Side bends can increase blood flow to the abdomen which can increase oxygen levels and may help you gain muscle, toning your stomach. It also might help you strengthen your body overall, resulting in more efficient workouts and less soreness. Bend to one side while holding your opposite arm over your head and then bend to the other side, raising your other arm. Do this until you've done 10 stretches on either side of your body. Many people use weights during side bends, but this is bad for your muscles and can also result in a thicker waist due to excess muscle. When trying to narrow the waist, focus on exercises that cause your waist to twist and rotate, so that you are not adding bulk to your waist. A few exercises would be things such as Russian twist, bicycle crunches, and plank hip dips.

summary: Focus on your whole body. Build core muscles. Try side bends.

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Wear clean clothes, deodorant, and perfume if you wish. If you do decide to wear perfume, make sure that you don't overdo it. Gently place your left hand on his lower back, right above his backside. Place your thumb along the side of his neck and bring your head toward his right shoulder. Rest your head on his right shoulder. Remember not to squeeze too tight, just tight enough to make the hug more intimate. Hug for longer if you haven't seen your boyfriend for long periods of time, your boyfriend needs comforting, or if you simply feel like a longer hug. Use the same steps listed above to hug a friend, but instead: Place your hand higher on his/her back. Squeeze gently, but do not press your body as close. Pat his/her back to make the hug more casual. Hold the hug for as long as it seems comfortable for both parties. No matter who you are hugging, there are important things to remember such as: Always hug with both arms. Adjust for height differences. This can include resting your head on his chest, bending your knees, or standing on your tippy toes. Hug for as long as you both feel comfortable. Pay attention to body language and break the hug if you or your boyfriend seems anxious or uncomfortable. Simply enjoy being with the other person .

summary: Make sure that you look good and smell nice. Step forward and put your left arm between his right arm and side of his body. Raise your right arm and place it on the back of his neck. Gently squeeze him, and press your body against his. Hold the hug for a few seconds. Hug your boyfriend differently than you would hug your friend. Know what makes a great hug.

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After you've hung out with the popular girl and her friends a few times at school, invite them to meet you somewhere public like the mall, the beach, or a coffee shop. A public meeting takes the pressure off everybody--you don't have to worry about how your house looks, and she doesn't have to feel awkward about going to a new person's house. Make the invitation as casual as possible. Try saying something like "I was going to go shopping for a homecoming dress Friday, do you guys want to meet up at the food court or something?" When you hang out with her outside school, pay attention to the cues she's giving. If she seems enthusiastic about hanging out with you, looks you in the eye, laughs, and talks about making future plans, you're well on your way to becoming good friends! If she spends all her time looking at her phone, shows up late, and barely talks to you, reconsider being her friend. If she doesn't seem like she had a good time, wait a little while before inviting her somewhere again. If she does mention future plans, don't be afraid to bring them up later! Say something like "Remember when we were at the boardwalk and you said we should all go to one of the outdoor concerts? There's a really cool one this weekend." If she invites you to do something with her, show up if you can! If you really can't go (for example, if you're grounded), be honest about why you can't. If you make up an excuse, she might think you don't actually want to hang out with her. After you've hung out for a few times, invite her to something a little more personal, like a party or a sleepover at your house. You can invite her group, your group, or a little of both. Try planning fun activities like manicures, watching funny movies, baking cookies, and makeovers. Keep the invitation casual. Don't beg her or guilt her into going. Just say something like "Hey, we're having a sleepover at my house this weekend, want to come? We're doing karaoke and makeovers."
summary: Invite her to hang out in public. Listen to her cues. Show up when she invites you somewhere. Invite her to a party or sleepover.