INPUT ARTICLE: Article: o squats. Squats are one of the best exercises you can do to tone your backside. To do a squat, stand with your feet shoulder-width apart and bend your knees to bring your backside towards the ground, as if you are going to sit in a chair. Squat as low as you can comfortably go. Make sure your knees remain lined up over your feet as you squat down. Then, stand up again and repeat the exercise. Do 3 sets of continuous repetitions for about 45 to 60 seconds per set. Try sumo squats for a variation that will target different areas of your backside as well. This is the same as a regular squat except you do it with your feet slightly wider than shoulder-width apart and your toes pointing out to the sides. . Lunges are also great for toning your backside. To do a lunge, stand with your feet shoulder-width apart and then take a big step forward with one foot and bend your knees so that the back knee goes down towards the ground and the front knee bends at about a 90-degree angle. Make sure to keep your front knee above your ankle. Hold for a second and then step back into the starting position. Do 10-20 repetitions on each leg to complete a set, or do the exercise for 45-60 seconds on each leg. Do between 1 and 3 sets. For more of a challenge, try holding a 5 pounds (2.3kg) to 15 pounds (6.8kg) weight in each hand while you do the lunges. . Donkey kicks target the glutes and hamstrings. To do a donkey kick, get down on the ground on your hands and knees. Your shoulders should be over your wrists and your hips should be over your knees. Extend one leg straight out and up towards the ceiling, as if you are kicking a high target with your heel. Then, bring your knee back to the starting position and repeat. Do this exercise 10-20 times on each leg or for 45-60 seconds on each leg. Do between 1 and 3 sets. For more of a challenge, try doing this exercise starting from a plank position. nclude some bridge lifts. Bridge lifts are great for toning your backside and core. To do a bridge lift, lie on your back with your arms straight along your sides and your palms facing the floor. Then, bend your knees and place your feet flat on the floor about shoulder-width apart. Slowly lift your hips up towards the ceiling and squeeze your glutes as you do so. When your body is in a straight line, hold the pose for a few seconds and then slowly lower your bottom back down to the floor. Repeat this exercise for 45 seconds to 1 minute, then rest. Do 1 to 3 sets. Try doing single leg bridge lifts for a more challenging move. Instead of doing this exercise with both feet flat on the ground, lift one leg straight up in the air above your hips and hold it there as you lift.

SUMMARY: . Include lunges Do donkey kicks .

INPUT ARTICLE: Article: Once you've accepted a bid from a fraternity, you still have to undergo the pledging process, which is essentially where you continue learning about the frat and pledge to uphold the traditions and expectations thereof. You can expect to dedicate a large portion of time organizing frat events, representing the frat at school-related events such as sports, and giving time to the frat's chosen charitable organizations. Due to the highly controversial history and connotations of pledging, many fraternities have actually done away with the process. This means that while you will be expected to maintain a commitment to learning about the community and upholding its practices, you may not actually have to pledge. While many college campuses and fraternity chapters have widely cracked down on the practice of hazing, it's not unheard of. Generally speaking, fraternities feel the hazing process is a rite of passage proving your dedication and desire to belong. However, there's a huge difference between showing your dedication and subjecting yourself to humiliating or potentially dangerous acts. If you ever feel as though you're being harassed by the brothers of your fraternity as you pledge, then take it to someone higher up. If you feel the actions go beyond anything that the higher ranking brothers of the fraternity would allow, take it to them. If you don't feel like you can take it to other frat brothers, then talk to someone at the student affairs office at your college. The student affairs office will allow you to remain anonymous if you so choose. They will then take up the issue with the fraternity and even law enforcement if necessary. Never feel as though you're snitching or simply can't hack it in the face of unacceptable behavior. You'll have to decide for yourself what you find an acceptable level of razzing from the fraternity brothers as you earn your place in the organization as a pledge, but never allow them to cross a line with which you aren't comfortable. Though not hazing, pledging is still an intensive process of continuous learning and integration into fraternity life. You can expect to spend roughly six to twelve weeks as a pledge depending on your fraternity. During your time as a pledge, the fraternity will expect you to sample the wide range of activities in which they take part. This usually includes helping one of the philanthropic organizations the fraternity supports. This can range from helping to organize a fundraiser to donating time to the organization. Many fraternities require keeping your GPA above a certain threshold in order to maintain your involvement. Develop good study habits early on, so that you're never stuck in a bad situation when grades roll around. While pledging, the frat will likely advise you to familiarize yourself with study halls and other academic support that they offer. In addition to philanthropic and academic responsibilities, fraternities will also expect you to maintain a level of participation with social events. Fraternities want to be well represented at campus functions, athletic events, and other social venues, and pledges may be expected to engage in quite a few of these events. Pledges may even be tasked with helping do the legwork in getting the word out about the fraternity's events. Above all, prepare to be active.

SUMMARY: Know what to expect. Take a zero tolerance approach to hazing. Make the time commitment. Engage in philanthropic practices. Keep up with your academics. Participate in social events.

INPUT ARTICLE: Article: The TMJ works like a hinge, but also uses a sliding motion. The joint also has cartilage, including a small disc of cartilage that acts as a sort of shock absorber. This disc can become damaged by arthritis, injury, or infection, or the disc can be out of alignment, causing pain. TMJ pain can also be associated with a clicking sound when you chew or talk, or there may be a sensation of grinding. Some people with TMJ have other conditions, such as chronic fatigue syndrome, chronic headache, endometriosis, fibromyalgia, bladder inflammation, irritable bowel syndrome, low back pain, sleep disorders, and painful sexual intercourse in women. It is not clear that TMJ and these other disorders are necessarily connected. TMJ occurs in both men and women, but women tend to have more severe pain and limitation of movement than men. The primary symptom of TMJ is pain in the joint and in the muscles of the jaw. Other symptoms include: Pain in the neck and in the shoulders Chronic headaches Stiffness in the jaw muscles Limitations in jaw movement Locking of the jaw Pain or pressure in the ear Ringing in the ears Painful clicking, popping, or grating in the jaw joint when the mouth is opening or closing A bite that feels off or is misaligned If you have any of these symptoms, it is recommended that you see a medical doctor as well as a pain specialist for treatment. Some dentists specialize in TMJ disorders as well. You should be certain that other potential causes of TMJ pain are excluded first. These causes include sinus or ear infections, dental problems including tooth abscesses, various forms of chronic headache, nerve-related facial pain, bone disease, and tumors.

SUMMARY:
Learn the causes of TMJ pain. Identify the symptoms of TMJ. See your doctor.