In one sentence, describe what the following article is about: Tightening and releasing your butt will get your glutes more engaged in your workout. Try squeezing your butt for several 10-second intervals during your walk. Don't keep your glutes tightened for the entire duration of your walk. Clenching your cheeks for long periods of time can change how you walk and lead to hip and back pain. After walking for five minutes, switch to walking lunges, doing 25 reps per leg. Lunges improve your balance, stretch your muscles, and work your legs and butt. Just make sure you keep proper form so you don't injure your knees or lower back. Begin with your feet hip-distance apart. You can place your hands on your hips for balance, or do whatever feels comfortable. Take one huge step forward, planting your foot firmly in front of you. Lower your body, bending your knees to a 90 degree angle (or 45 degree if you're just starting out). Don't extend your front knee past your toes your knee should always be right above your foot. Bring your back leg forward and rise again to a standing position. Then repeat the lunge with the opposite leg. Squats are considered one of the best, most effective workouts for a shapely rear. You should practice them at home to get comfortable and master the correct form before trying a walking squat. You want to make sure you sink your hips, keep your back straight, and stick your butt out behind you so you don't injure your knees. Start with your feet together. Step out to the side with your dominant foot (you will be moving laterally, so if you are walking down a path you may want to turn to the side, leading with your dominant foot). Slowly lower your hips, making sure your knees don't extend past your toes. Rise back into a standing position, bringing your nondominant foot in next to your dominant foot. Do 12 reps. Your squats will carry you sideways, with your dominant foot leading. Make sure you perform the exercise on both sides, alternating leading with your dominant and nondominant foot.
Summary: Squeeze your butt cheeks periodically as you walk. Add a walking lunge to your routine. Incorporate squats into your walk.

You are family, though that doesn't mean you should know everything about each other's personal lives. Be respectful of personal space, like bedrooms, journals, or cell phones. Remembering your sibling's boundaries will show them your love and respect. Don't read their journal or snoop around in their room when they aren't home. When you feel angry or upset, you will likely start a fight. Work on your emotions in healthy ways rather than taking them out on the people close to you. Try venting to a friend or to your parent about what is on your mind. This will get rid of your feelings so you don't carry them with you next time you talk to your brother. If you're really angry with your brother, rather than yelling at him, try writing a letter. This is a safe place for you to vocalize your true feelings, without maybe saying harsh things to him right away. After you've written your letter, you'll be able to discuss your feelings calmly. It's easy to forget your sibling's friendship if you're stuck fighting all the time. Show your brother or sister you appreciate them by doing something nice, for no reason. It's easy to take your family for granted. You can do things like buy them ice cream or a coffee when you are running errands. Also try things like playing their favorite game together, or buy them a new coloring book or magazine. Whether you share a room with your sibling or you live across the country from each other, it's important to spend time together when you can. Spend time together that is positive and fun, rather than spent arguing. This will strengthen your relationship and you are less likely to fight. Do an activity you both enjoy, like playing golf, walking in the park, or watching a sci-fi movie. If you tell your brother that you will stop teasing him, do it. Be accountable to what you agree upon, and your sibling will start to trust you. Trust is important to maintain healthy relationships and prevent fights. If you both agree your fights are starting because you want to be the boss, stop ordering around your sibling and let them make decisions. If your sister doesn't trust you because you always shoot her with your Nerf gun, try shooting a stationary target outside instead.
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One-sentence summary -- Respect your sibling's personal space and privacy. Express your emotions and feelings in healthy ways. Do something nice for your sibling to show you love and care for them. Spend meaningful time together, as often as you can. Build trust by following through with your commitments.

Problem: Article: Work out what things stand in the way of you being more disciplined at the moment. They may be character flaws, an inability to articulate what you want out of life or a preference for losing yourself in stimulants or addictions. Perhaps you conform too much without thinking for yourself; this can make it easy to follow someone else's ideas of discipline without working out discipline that works for you and fulfills your own real needs. Whatever the reason, try to determine it first. Why do you feel you are not disciplined enough now? What are the factors standing in the way of you being more disciplined? As well as assessing your own limitations, consider how others in your life impact you. Are you pleasing others too much to spend time on yourself? Are you always giving in to other people's wants and letting yours go by the wayside? This is especially important if you spend a lot of time just pleasing others. It will be a lot more difficult to stay disciplined if you feel you need others to form boundaries for you or to tell you how to act and think or what to do. What voices in your head tell you that you're unworthy or a failure? These are negative thoughts that have no basis and need to be tackled in order to introduce self care and discipline in your life. You may need counseling or it could be sufficient for you to work through your negative thoughts using mindfulness or cognitive behavioral techniques.
Summary:
Analyze yourself first. Seek to convince yourself that you want to learn discipline for the purpose of believing in yourself.