Q: This will help your body feel limber and warmed up, making it easier to planche. Proper stretching is a vital part of avoiding preventable injury. A planche is an advanced technique, so you'll need your body in its best order before you attempt it.  Touch your toes. Keep your legs as straight as possible. Circle your wrists and hips. Stretch your arms by Crossing one arm over your chest and holding the elbow with the opposite hand; repeat on the other side. Crouch between either push-up bars or parallel bars with your hands grasping the bars on either side. If you don't wish to perform the planche on bars, squat down on the floor with your hands planted on either side of you. Make sure your hands are planted a comfortable distance apart, so you'll be able to support your body adequately. Placement of your hands during a full planche is extremely important to its success. Before you lift yourself up, make sure your hands are planted facing forwards, roughly parallel to where your belly button will be when you lift yourself up. Experiment with different hand grips before you find one that works best for you. Tightening your body will help ensure your body's trunk is firm throughout the planche. Because proper balance is so important during the planche, you need to keep your body straight. Tightening in your abdominal muscles will help keep your body rigid.
A: Stretch first. Get in position. Plant your hands directly below your navel. Tighten your abs.

Q: Visit a local fish or animal store and invest in a fish tank. Leeches are adept at living in close quarters—at the most, about 50 can live comfortably in 1 gallon (3.8 L) of water. However, this ultimately depends on the type of leech and their environment of origin.  In general, 50 leeches at most can live in a 10 gallon (38 L) aquarium. Pond leeches do best with 1 to 2 leeches per gallon. If you catch leeches on your own, use a small dip net to collect them from a pond or remove them gently using forceps. You can also visit a local bait store of science supply shop to buy them. If you buy leeches from a store, ask the staff about what kind of food and space they require. Leaving some space free at the top of the aquarium creates a barrier to stop leeches from escaping. Always use spring water, dechlorinated tap water, or water from the collection site. Never use purified water or chlorinated water—the former is harmful to the leeches' metabolic balance, while the latter contains harmful substances like copper and chlorine.  Be sure that the water is cool and clean. To get rid of chlorinate in tap water, fill a container with the water and let it set for 1 to 2 days. Once the smell of chlorine fades, you're good to go! You can also purchase a water dechlorinator from a home hardware store. A temperature range of 76 to 80 °F (24 to 27 °C) is recommend for most aquariums, but you can widen this range a bit for leeches. In fact, they can tolerate quite a range of temperatures—anywhere from 40 to 80 °F (4 to 27 °C). A submersible or hang-on heater are the best options for temperature maintenance.  For small tanks, make sure the heater is 5 watts per gallon. Larger tanks require about 3 watts per gallon. Keep an eye on your tank's temperature regularly and adjust the heater as necessary to keep it within the proper range. You can pour more if you'd like, but around 2 inches (5.1 cm) is a standard amount. This gives your leeches places to hide. You can also add shells and plants for some variety!  If you get your leeches from the pond, take some plants from the area around it and add them to your tank. Purchase shells and plants for your tank from pet stores. Gently pour your leeches into the tank. If you have a small amount, you can also place them in one-by-one with forceps. Always secure the top of your tank with a tight-fitting lid, such as a screen lid. Leeches have the ability to lengthen their bodies and squeeze through small openings—never skip the lid! Purchase a screen lid from a local pet store or online supplier.
A: Purchase a glass tank that is at least 1⁄2 gallon (1.9 L) large. Catch your leeches from a pond or buy them from a bait store. Fill the fish tank 75 percent of the way with water from a pond or stream. Keep your tank's temperature between 60 to 70 °F (16 to 21 °C). Pour 2 inches (5.1 cm) of gravel into the bottom of the tank to create hiding places. Put your leeches in the tank and cover it with a tight-fitting lid to prevent them from escaping.

Q: You want the chair to remain firmly in one place. Your feet should be planted on the floor, with your knees bent at ninety degrees.  Make sure the chair is not wobbly, and doesn’t rotate or have wheels (e.g. an office chair) If you are at the gym, you can sit on a weightlifting bench. The exercise band should be placed behind your knees, on top of your clothing. The band should be tight enough so that it is challenging to pull your knees apart, but not so hard that you cannot perform the exercise. Alternatively, you can also create resistance using your hands. Simply make a fist with both hands and place each hand on the outside of each knee. For example, your left hand will be on the outside of your left knee, and the right hand will be on the outside of your right knee. Use the strength of your arms as resistance. Take a breath in, and as you exhale, begin the exercise. try to push your knees apart, against the resistance bands for four seconds. Then, exhale as you release.  Keep the muscles in your abdomen contracted while you do this exercise to keep your spine protected. Don’t hold your breath as you perform the exercise, as this may make you dizzy. You should try to press against the band so that you feel the outer muscles of your thigh contracting. It is not necessary to spread your legs as wide as they will go. If it is possible for you to do this, you might need to try a tighter resistance band. You should try to do three sets of 15 repetitions. This means that you will repeat the exercise 15 times, take a short break of a minute or so, and then repeat for two more sets of 15. You should aim to do this exercise three to five times per week.  If you feel that this is too hard for you, then do as many as you can, and work your way up. As you get stronger, you can move to a tighter resistance band.
A:
Sit in a chair with your knees bent. Place an exercise band around your thighs. Press your knees outward. Repeat the exercise.