INPUT ARTICLE: Article: When you are designing a flag it is very important that you choose colors and images that symbolize the organization or place your flag represents. For instance, you may be designing a flag for a micronation, fictional land, club, organization, or charity. Keep this in mind when you are adding symbolism to your flag. For example, if you are creating a flag for a fishing club, you may want to use a fishing rod, boat, or fish as a symbol. The color blue could also be used to represent water. When you are selecting which colors to include on your flag, make sure the colors have some sort of symbolic meaning. For example, if your location is near water, you may want to include blue in your flag to symbolize the water. Consider some of the meanings associated with popular flag colors: Black: determination, ethnic heritage, bravery, and/or defeating one's enemies. Blue: freedom, vigilance, perseverance, loyalty, justice, prosperity, peace, patriotism, water. Green: the Earth, agriculture, luck, and/or fertility. Red: courage, communism, revolution, hardiness, blood, and/or valor. White: peace, purity, snow, and/or innocence. Yellow: the sun, wealth, and/or justice. Pink: feminism. Gray: selflessness. Images and symbols can be used to help distinguish your flag from others, and will communicate the purpose or meaning behind the flag. The image of an eagle could symbolize freedom or power, a star could stand for divinity or honor, and a circle could represent the sun. The Japanese flag, for instance, has a plain white background with a red circle in the middle. This represents the sun, which is an important symbol in Japanese culture. Create your own meaningful symbol. For example, holding hands can symbolize friendship or teamwork.

SUMMARY: Decide what you want your flag to represent. Choose colors that have meaning. Add an image.

INPUT ARTICLE: Article: Think of doing a crunching motion, bringing your ribs down toward your hips. Note that although the Ab Lounge 2 directions instruct you to do an abdominal crunch, the resulting jackknife motion--as your hips drop and your legs and upper body come up--happens at your hip joint, not the lumbar spine. Your rectus abdominis muscle doesn't perform hip flexion; your hip flexors do. Although your rectus abdominis muscle doesn't perform the primary motion during this exercise, it does work to stabilize your lumbar spine against the pull from your hip flexors.

SUMMARY: Squeeze your rectus abdominis muscle that runs down the front of your abdomen from ribs to pelvis. Relax back to the starting position and repeat.

INPUT ARTICLE: Article: Cleaning the chicken coop can be a dirty business. You should minimize the chances of touching something yucky by wearing disposable gloves. Not only will this keep your hands clean, but it can minimize your risk for contracting germs and illnesses like Salmonella. Disposable gloves are readily available at most gardening or housing supply stores. Using disposable gloves help reduce the risk of spreading bacteria as gloves are thrown away after use. If gloves become punctured during use, put a new pair on to avoid spreading bacteria. Wash your hands with soap after exiting the chicken coop and removing your gloves. You probably already have a pair of shoes you wear only when cleaning the chicken coop. If you do not, select your rattiest pair of sneakers and use them exclusively when cleaning the chicken coop. Remove the shoes just before you step into your house. This way, you won't track any of the chicken coop grime into your home. Chicken coops can collect dust that you don't want to breathe in. If your chicken coop is mostly enclosed, the problem is compounded. No matter what type of coop you have, however, you should always put a face mask on when you enter the chicken coop. Ear loop masks of the variety worn by doctors tend to be the most comfortable, and effectively cover both mouth and nose. Prevent dust buildup by providing adequate ventilation for your chicken coop. Wear old shirts and tattered jeans that you don't mind messing up when cleaning your coop. Since you might be kneeling or brushing against the inside of your chicken coop, you should not wear clothes that you would mind getting grimy, dusty, and gross. After you've finished cleaning the coop, change into something clean. Wash the clothes you wore into the coop as soon as possible.

SUMMARY: Wear disposable gloves. Use a designated pair of shoes for cleaning the coop. Wear a face mask. Dress down when cleaning your coop.

INPUT ARTICLE: Article: Stretching every day is essential to becoming flexible enough to do a scorpion. Spend 10 to 20 minutes stretching your back, legs, and arms every day. To prevent injury, be sure you begin with gentle stretches before moving into more extreme stretches. . A backbend is a great exercise to do when you're working up to a scorpion, which requires an extreme back arch. A backbend stretches your back and is a good warm up. To do one: Begin by standing with your legs shoulder-width apart. Raise your arms above your head with your hands flat so they are parallel with the ceiling. Slowly bend backward and push your thighs forward. Make sure to keep your arms locked as you move closer to the ground. Plant your hands and keep your feet firmly in place when you reach the ground. You should be looking in between your hands. . This exercise stretches your back as well as your core muscles. It will help you improve the arch in your back and stomach, which will help you accomplish the scorpion. Lay on the ground on your belly and bend your knees so that your toes are pointing toward you. #*Lift your torso off the ground, and reach back to grab your toes. Hold the stretch for 30 seconds, then slowly release it and lower your torso and legs back to the ground. . Mastering your splits will help prepare you for a scorpion. Practice both the side split and the front split to ensure your legs are as limber as possible. For a side split, stand with a wide, straight-legged stance. Spread your legs slightly more than shoulder-width apart, and lower yourself down to the ground. For a front split, put one leg out in front of you, and one leg behind you. Place your hands on the floor and slowly slide your front leg forward until your reach the floor, keeping your toes pointed. For an additional challenge, when you're in the front splits, bend your back knee so your foot points toward you. This will help you achieve your scorpion. ry planks. Plank exercises strengthen your core muscles and improve your balance too. There are tons of variations, so once you get the basics down you can try a side plank or a marching plank. Lay flat on the floor on your stomach. Place your palms flat on the ground underneath your shoulders, and flex your feet so that your toes are touching the floor. Keep your abs tight and raise your body off the ground, so that your weight is resting on your hands and feet. Be sure to keep your back straight. Try to hold the plank for 30 seconds. Doing yoga increases both your balance and your flexibility. Look for a cheap or free class in your area, and sign up. Follow along with the instructor, and ask them to make sure you are using the right technique. You could also get a yoga DVD or follow along with online tutorials.

SUMMARY:
Stretch every day. Do a backbend Perform a bow stretch Work on your splits . Take a yoga class.