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To do a squat, simply stand with your back straight, against a wall if you'd like. Your knees should be shoulder-width apart and your legs should be about 18 inches in front of you. Slowly squat by sitting down till you are level with your knees. These exercises develop the hamstrings, glutes, and quads which are the key drivers to helping you jump higher. If you feel pain at any time, stop the exercise. Build strength in these muscles by gripping a raised surface with your toes and using your calf muscles to do short dips. You can try doing calf raises with one leg at a time, both legs, or even from a seated position. The calves are another important muscle group in improving your jumping. Try holding some weight while you do this to increase the resistance and build strength. by stretching. Stretch your hamstrings and buttocks by laying on your back with one leg crossed over the other at the knee. Pull the lower leg toward you firmly and steadily. This should stretch the hamstring of the crossed leg. For another exercise, touch your toes while seated, standing, with your legs spread, and with your legs crossed. If you're not flexible you'll develop an imbalance of strength. This could limit your ability to jump. Jumps, hops, and lunges are known as plyometrics. Plyometrics are high intensity movements which increase your heart rate quickly. Endurance training can actually improve your quick twitch muscle fibers, making jumping more powerful. For a maximum exercise, try holding about one-third of the weight that you normally lift. Jump explosively and repeat it as many times as you can.

summary: Do squats. Work out your calves by doing calf raises. Improve your flexibility Continue practicing jumps and squats.

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The T-shirt will keep your neck and shoulders warm, as well as balance out the chic slip dress with a casual element. Make sure to pair this outfit with a long, warm overcoat, since slip dresses are made of a thin material. For example, you could pair a long, olive-colored slip dress with a white T-shirt and a blazer-style overcoat. Play with the length of the sweater and the dress for several different looks. For example, you could wear a longer sweater that lets a bit of dress peek out at the bottom, or you could pair a cropped sweater and a dress with a fuller skirt. You could also go for the classic dress and cardigan pairing. For a playful, cute look, put a long red sweater over a shorter cream-colored dress and a pair of ankle boots. If it's cold out, add some tights or tall socks. A long-sleeved top will keep you warm and streamline your outfit. Choose a close-fitting turtleneck made of thinner material to pair underneath your dress, such as a thin cotton or rayon material. Avoid bulkier turtlenecks made from wool or with a chunky knit pattern, which will make the dress look lumpy and wrinkly. For example, you could wear a simple cream turtleneck underneath a sleeveless mustard-colored dress. Add a crisp button-down oxford and a pair of heels to complete the look. This style combines 60s-style tailoring, office-wear chic, and clean lines. To try this style, wear a white button-down shirt, a pair of cream dress pants, and a structured, rust-colored shift dress. For footwear, opt for a pair of black heels.

summary: Wear a simple white T-shirt under a slip dress for a casual, stylish outfit. Wear a chunky sweater over a dress for a comfortable, chic look. Layer a fitted turtleneck under a sleeveless dress for a clean silhouette. Wear a shift dress over tailored trousers for a boxy, modern feel.

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Choose a clean, 1/2-ounce (15-milliliter) tin or jar to store your lip balm in. Add about 1 tablespoon (15 grams) of petroleum jelly into the container. Vanilla, mint, or strawberry are all great choices. You can even add a pinch cocoa powder if you want chocolate-flavored lip balm. If you do this, however, it would be a good idea to add a drop of vanilla extract for sweetness as well. Keep stirring until the color and texture are consistent. Be sure to scrape the sides of the tin often so that nothing gets left un-mixed. Run your finger or the back of a spoon over the top of your lip balm until it is nice and smooth. You can skip this step if you are impatient or don't care about the finish. Once you have everything stirred and smoothed down, the lip balm is ready to use! Apply it to your lips with your finger, and cover it with a lid when you are not using it. There is no need to refrigerate the lip balm.
summary: Fill a small container with petroleum jelly. Add 2 to 3 drops of baking essence or extract. Stir the mixture with a toothpick. Smooth the balm down for a nicer finish. Use the lip balm.