In one sentence, describe what the following article is about: " For many people who frequent jail, fear is equated with weakness. If they sense your fear, they'll know that you are weak and they'll try to give you a hard time. Consider: Try your best to appear calm, collected, and cool. Don't come across as a someone who is overly tough, as other inmates will try to challenge you. Make sure to control your emotions. While you might be a nervous wreck, crying or shaking typically won't help you. Such behavior will just mark you as someone that others might want to mess with. While you might be exhausted, do your best to avoid sleeping in a cell that you are sharing with someone else. Falling asleep will leave you vulnerable, and if there is a trouble maker or a bully, they might mess with you or hurt you. Consider: If you're trying to rest, sit on the floor with your back to the wall, preferably in a corner. Don't lie down, as you'll just be making yourself vulnerable. Stay mentally active by thinking about other problems you need to solve, such as fixing your transmission or bathing your dog. Since you'll be in the cell for a while, you'll probably want to make yourself more comfortable by taking off your shoes, socks, or even your belt. Don't do it. Taking anything off will make your more vulnerable to potential trouble makers. Someone might take them from you, or give you a hard time in general. If at all possible, don't start a conversation with anyone else. Starting a conversation might open the door to someone harassing you or giving you a hard time. It will also draw attention to you, as other inmates in the lockup will notice you conversing with someone else. As a rule, try not to be noticed. Try as hard as possible not to be rude in any way. Answer questions with short responses that don't reveal any personal information about yourself. Don't be too polite, as over politeness might be construed as weakness, too. Accepting or requesting favors can be seen as an invitation for harassment or bullying. Resist the temptation to ask for help from fellow inmates. Decline any offers of favors, as they might signal your vulnerability. Never ask for a seat. This could provoke a fight from someone looking for a fight. Don't ask permission. If there is plenty of room available on a bench, and you won't be getting into anyone's personal space, take a seat. If not, don't ask anyone if you're allowed to sit there. Asking permission will signal fear or subservience to trouble makers. If someone offers to do something for you, politely decline. But don't say "no thank you." Try something like "I'm okay" or "That's cool." If eye contact is made, turn away immediately, or look downward, but never take your eyes completely off of the other prisoners. Know where they are at all times. The less you do to engage the other inmates, and the less noticeable you are, the better. You don't want to give anyone an excuse to give you a hard time. Don't articulate the fact that you're innocent or that you don't deserve to be in jail. It's pretty likely that others sharing the cell with you or others in lockup feel the same. Other people there, though, might not feel the same. They might be proud of their crime or they might think you're weak. If someone asks you what you did, be honest. Don't give anyone any more information than you need to. Don't verbally judge anyone else's crime.
Summary: Never show fear to the other "guests. Avoid sleeping in a shared cell. Never remove clothes or shoes, unless you wish to risk them being taken away by the other inmates. Keep to yourself, if you can. Refuse any favors, politely. Be careful about looking at or engaging other inmates. Own your crime.

Problem: Article: You don't need to hit the pavement for a jog to build up your hips. Lie on your back with bent knees and feet flat on the floor. Squeeze your gluteus muscles by tightening your butt. Hold for five seconds and then release. Start with ten repetitions and every week increase by five until you can do thirty. Move your hips upward off the ground to tighten gluteus muscles. Do a similar pose to the above exercise. Lay on your back and move your hips off the ground upward while trying to keep your back on the ground. Hold this position for five seconds before lowering your hips back to the ground. Many hip injuries come from trauma, or an unexpected movement to which your muscles aren't accustomed. The more you increase and extend your muscle range, the stronger your hips will be and less likely to succumb to injury. While laying down, turn to the side, lift your leg up while lifting your upper body (both to 2530 degrees). Don't bend your body. Follow this with one minute's rest. Repeat this exercise in three sets of ten repetitions. Be mindful of your form. Compensating with your back or abs is a sign your hip muscles aren't quite strong enough for the exercise and repetitions should be decreased. Slowly extend your leg out to the side as far as you can without causing pain. Keep your inner thigh parallel to floor. After doing this ten times, switch sides and work the opposite leg. Do this controlled and with good form. Do not extend too far outward as this could cause an injury. Start slow and gradually extend your range. Runners can often be the first to suffer hip issues, but running can also be incredibly beneficial. Running uses all of your major muscles, particularly the gluteus, hamstrings, and quads. It allows the body to work muscles together in a natural way. Start by running short distances and gradually increase to push your body. Emphasize good form. This includes good posture and strides that don't cause unnatural leg movements. Try biking for a gentler hip exercise. This allows the hip muscles to naturally rotate and avoids much of the wear and tear of running. Cycling is particularly great for those getting back from an injury or suffering from issues like arthritis. Fold one leg and put the other leg on top of it. Bend forward while twisting your body to face your folded leg kneecap. Repeat it 10 times, and do with the other leg folded. Follow this with 10 seconds rest. Add a weight to intensify the exercises. Ankle weights add resistance and force you to work harder to stabilize your leg using muscles in your hips.
Summary:
Start small and build hip muscles from bed. Extend your range of motion. Stretch your hips while standing up. Use cardio to keep hips strong. Use your legs to stretch hip muscles.