Q: Those are the oversized, light, rubber balls often used for Pilates. It doesn't matter which size you use. Choose one that you're comfortable with. You'll get a bigger contraction with a larger ball. With your back on the floor, roll the ball up under your feet. You want your feet to be on the top center of the ball. Put your full weight between your feet (on the ball) and your shoulder blades. Use your arms to stabilize yourself. This will be your starting position. Bend your knees, pulling the ball as close as you can to your bottom. This will contract the hamstring. Hold for a brief pause and then push the ball back out to your starting position. Repeat for the recommended amount of repetitions.
A: Find a swiss ball. Lay on the floor. Lift your hips. Bring the ball towards you.

Article: Virtually all external hard drives use a USB cable to connect to your computer, but you may find that your computer doesn't have a traditional rectangular USB port. Mac computers and some Microsoft computers use oval USB-C ports instead of traditional USB 3.0 ports. Likewise, it's good to know if your external hard drive uses a USB-C cable when your computer only has USB 3.0 ports. If your computer has a USB-C port instead of a USB 3.0 port, you'll need to buy a USB-C to USB 3.0 adapter for your computer. You can find these online or in some tech stores (e.g., Best Buy). This will usually be the USB end of the cable. The USB connector should only fit one way, so don't force it if it doesn't fit; instead, rotate it 180 degrees and try connecting it again. If you're using an adapter, first connect the end of the adapter that fits in your computer to your computer, then plug the end of the external hard drive's cable into the free end of the adapter. Depending on the external hard drive, the cable may already be attached; if not, attach the free end of the cable to the port into which it fits on the external hard drive. if necessary. Depending on both the external hard drive and your computer's operating system, you may not be able to use your drive until you change its format to work with your computer. Both Windows and Mac users can select exFAT as the file system when formatting the drive. This is ideal if you want to use your hard drive with both Windows and Mac computers. Formatting an external hard drive will erase everything on it.
Question: What is a summary of what this article is about?
Determine the connection type for the hard drive and your computer. Buy an adapter if necessary. Plug one end of the external hard drive's cable into your computer. Attach the other end of the cable to the external hard drive. Format your hard drive

Problem: Article: High flavonoid foods have anti-inflammatory properties, which may help with your allergies. These same foods are high in the substances quercetin and rutin. Quercetin and rutin are natural antihistamines. High flavonoid foods include: Berries Red peppers Citrus fruit Bananas Pears Apples Onions Almonds Leafy green vegetables Olive oil Green tea Herbal teas such as parsley, nettles, and sage Some naturopaths believe that a weak immune system may make it easier for allergens to affect you. Incorporate some daily supplements into your diet to help strengthen your immune system. Add a multi-vitamin. Find a high potency multi-vitamin and take it every day with food and a glass of water. Add probiotics to your diet. Have one container of yogurt (with active cultures) every day or take a probiotic supplement Add Vitamin C to your supplement list. Vitamin C is another antioxidant and can help reduce reactions to allergens. Add Omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory agents and can help to reduce the symptoms of allergies There are several different herbs that may help you to prepare for allergy season and reduce your symptoms when the season arrives. Talk to a knowledgeable healthcare professional first, especially if you are taking any medications, including antihistamines. Herbs can either increase or decrease the effects of some medications, so it is important to check with your physician first. Dong quai (Angelica sinensis) Eyebright (Euphrasia officinalis) especially for allergic reactions affecting the eyes Stinging Nettles (Urtica dioica) Quercetin and rutin can be taken as a supplement, usually starting six to eight weeks before allergy season. Don't take quercetin or rutin if you have liver disease. Exercising for 30 minutes three to four times a week has been shown to be effective in reducing allergies. Exercise indoors on high pollen count days and take precautions to reduce your exposure to allergens on days that you exercise outside. Swimming in chlorinated pools can make allergies worse. Listen to your body and be aware of your symptoms. For some people, exercise may induce allergies and asthma attacks.
Summary: Increase your intake of high-flavonoid foods. Take supplements to help strengthen your immune system. Consider using herbs as teas or as supplements. Get moderate exercise.

Q: If you still live with your parents or guardian, ask them if you can go to the party. If you have strict parents, you might need to stretch the truth in order to go to the party. However, it's not responsible to lie to them. You should always be open with them; if you are caught lying, you could be grounded. You should also get a confirmation from the party's host that you are welcome to come. If you know your parents won't let you go, try one of these options: Try to convince your parents to let you go to the party for a couple of hours. You could tell them things that would put their fears at ease, such as letting them know responsible adults will be there or that you will take a friend and promise to watch out for each other. You should also promise to not engage in any illegal activities, such as underage drinking. Make sure to wear what feels comfortable or something you feel confident in. Don't be afraid to be yourself and dress the way you want. Most house parties are informal, but others have dress themes that might be fun to follow. If you know people who are planning to get dressed up for the party, coordinate with them so that you all match. Matching with your friends at a party is a good way for people to notice and talk to you. You have to be careful when traveling to a house party. Many house parties are an excuse for teenagers or college kids to drink underage. If you are a driver, consider this before traveling to the party. There is no shame in taking a cab to the party or public transportation. Your parents will appreciate your responsibility if you choose to take a cab instead of drive to a party. Respect the house you are in by picking up after yourself. You could even pay it forward by throwing away other people's trash. Remember that someone lives at this house and might live there with a family. Show your gratitude to the host and their house by cleaning up after yourself. Your actions might even inspire others to clean up after themselves as well. Be aware of how much you drink at the party. You should be able to keep an accurate count of how many drinks you've consumed. While it is not your place to tell people when they can drink or not, you should keep an eye out for anyone in need. It is common for young, inexperienced drinkers to drink a toxic amount of alcohol. If you see somebody looks too drunk, try to assist them if appropriate. You could let the drunk person's friends know this person is in need. Careful not to overstep your boundaries when getting involved with extremely intoxicated people. Some people can handle themselves more than you'd think. If you see any abuse or signs of date rape, talk to the owners of the house and take action. Get a group together to intervene. In the worst case scenario, you may need to threaten to call the police or actually make that call. Don't feel pressured to stay at the party until the very end. You can leave whenever you want. Sometimes it is best to stop in to a party for an hour and leave. This works for some people and is infuriating for others. Do whatever feels best for you. Try not to leave a mess or damage anything. Respect the host and help clean up before you leave.
A:
Get permission to attend the party. Get dressed for the party. Travel to the party safely. Clean up after yourself. Moderate your drinking and others. Leave when you want.