Q: Lie on your back with the fitness ball beneath your heels. Keep your knees bent. Then, elevate your torso by extending your knees and pushing your hips upwards. Hold this elevated position for 5 seconds, then slowly lower your torso back down to the ground. Try doing 3 sets of 10 reps on your first few times doing this exercise. As you feel more comfortable, step it up to 5 sets of 12 reps. Lie on your back and position the fitness ball between your knees. Tighten your quads and calf muscles, and firmly grip the ball with your knees. Then, tighten your stomach muscles and bring your knees towards your chest to lift the ball into the air. Hold the position for as much time as it takes you to take and release 3 deep breaths. Aim to do 1 set of 812 abdominal ball raises. Position yourself as if you were doing a pushup: hands on the ground, toes on the fitness ball, and knees bent. To perform the extension, use your quads to straighten your knees until your legs are completely straight and your rear end is in the air. Your body should look like an upside-down V-shape. Hold this position for about 3 seconds, and make sure to keep your arms and back straight. Then return to your starting position. Perform 23 sets of 45 reps each. By tightening your abs and back as you work your quads, you can help stabilize yourself and tone your core as you work out.
A: Perform a bridge to build up your core and rear quads. Do an abdominal ball raise to strengthen your quads and stomach. Try a quad extension to strengthen your front quads and your core.

Q: Wash your hands before you change the dressing. Remove the bandage in the direction of your hair growth so you do not damage the skin. If you notice the scab is stuck to the bandage, soak the bandage with a mixture of 1 teaspoon (4.9ml) of salt in 1 gallon (3.8l) of water, or use sterile water if you have it on hand. After the bandage has soaked for a few minutes, gently remove it. If the scab is still stuck to the bandage, soak it again until it comes loose. Do not tug or pull on it, as this can damage the wound and make it bleed again. Make sure you put antibiotic ointment or petroleum jelly on the wound before you bandage it to keep it moist and speed up healing. You can also apply the ointment or jelly to the gauze before placing it over the wound. The open wound may feel itchy or irritated as it starts to heal, especially once it starts to scab. Resist the urge to pick, scratch, or rub at the open wound, as this will slow down healing. Wear thick clothing and keep the wound covered so you are not tempted to touch it. You can also apply ointment to the wound, which can keep the skin moist and prevent it from itching as it heals. Hydrogen peroxide, rubbing alcohol, and iodine are caustic and can burn your tissues, damaging your skin further and causing scarring. Antibiotic ointment and petroleum jelly are more than enough to keep the wound sterile and clean. Do not expose the open wound to air, as this will slow down healing and can lead to scarring. Keep the wound bandaged at all times, especially if you are going outside and exposing your skin to the sun. The only time you can take off the bandage is in the shower or bath, as the moisture is good for the wound. Once the wound has healed over with new skin, you can expose it to the air. Continue to bandage it for protection in situations where it might reopen, such as sporting events.
A: Change the dressing 3 times a day. Avoid picking or scratching the wound. Do not use strong antiseptics on the wound. Keep the wound covered and protected.

Q: " To begin, you will dial the exit code of the country where you are calling. The number of digits in this exit code varies from country to country. Next you will dial the three-digit country code for Costa Rica. Regardless of where you are dialing from, this country code is 506. Finally, you will dial the seven digits of the local Costa Rican individual (or business) you are trying to reach. Double check that you have the correct number before you waste money on a call.
A: Dial the "exit code. Dial the "country code" for Costa Rica. Include the 7-digit telephone number.

Q: Put it into a medium-sized bowl. Set it aside while you prepare your pasta.
A:
Place the avocado, garlic, lime juice, cilantro, salt, and pepper into a food processor or blender. Process the ingredients until smooth and creamy. Scrape the sauce out of the blender or food processor with a spatula. Cover the bowl with plastic wrap to prevent the avocado from turning brown too quickly.