Article: Place the fitness ball on a wall behind you. Stand with your legs about shoulder-width apart, and lean back against the fitness ball for support. Slowly bend your knees and lower your tailbone until you are almost in a sitting position. Hold the pose for 10 seconds and slowly return to a standing position.  Perform several 4-5 sets of 8 to 10 repetitions. When doing these wall squats with the fitness ball, position the ball low enough against your body that it will still offer you full support once you are in a squatting position. Start with your feet far enough from the wall so when you squat, your knees are above your ankles and not your toes. Stand with your feet planted out past each side of your body, leaning with your back against the fitness ball. Your feet should be about 4 feet (1.2 m) apart and your torso should stay upright. Lower your body slowly, supporting your weight in your quadriceps and glutes, and hold the pose for 10-12 seconds. Stand up slowly and repeat. As with traditional squats, try doing 4-5 sets of 8-10 repetitions each.  To prevent injury, do not extend your knees past the tip of your toes when bending into position for squats. Make sure your knees are above your ankles, not your toes, as you complete the squat. As with wide-stance squats, place the fitness ball on the wall behind you. Stand with your legs close together and with your back against the fitness ball on the wall. Your legs should only be slightly narrower than your hip width. Bend your knees and lower your body to nearly a 90-degree angle. Hold for 10-12 seconds and slowly return to standing position. Keep your torso upright and your back straight. Do 2-4 sets of 7 to 9 repetitions. As your quads strengthen, you'll be able to increase the number of sets and reps that you can do.
Question: What is a summary of what this article is about?
Perform traditional squat moves for the quadriceps. Practice wide-stance squats to strengthen your inner quads. Do narrow-stance squats to strengthen your outer quads.
Article: According to custom, escort cards are tucked into miniature envelopes to be opened by the guests as they enter the reception area. If you decide to use envelopes, you’ll write the guest’s name on the face of the envelope and record their table number on the inside of the card itself. Envelopes are not only more formal, they also add an element of fun and surprise to the proceedings, since guests will have to open their cards to find out what table they’ve been assigned to. These days, many married couples prefer to keep things simple by using single-piece folding cards in lieu of stuffing each card into its own envelope. When using tent-style cards, display the guest’s name on the outside of the card above their assigned table number, or list the table number separately on the card’s interior. The major benefit of tent-style cards is that your guests will be able to pick them out and read them much faster, preventing a traffic jam at the entrance to the reception area. However, it also involves less work for you. To make it easier for your guests to pick out their cards, organize them from A-Z by last name on a large table in your reception area. Arrange them in neat rows, with the front of each card plainly visible. That way, they can simply scan each row until they find their card and be on their way.  Someone with the last name “Adams,” for instance, should be able to spot their card closer to the front of the table than a couple by the name of “Watanabe.” If you have more than 1 married couple with the same last name, include the husband’s first name so it’s clear who you’re referring to (“Mr. and Mrs. David Johnson,” as distinct from “Mr. and Mrs. Steven Johnson”). If you intend to designate both the table and individual seat of each guest at your wedding reception, you’ll need to create table and place cards as well. Double-check that the names and numbers on your escort cards correspond with those on the place and table cards to avoid confusing or misplacing your guests.  Table cards are large placards used to identify each table in the reception area. They’re typically numbered, but you could also assign your guests to tables named after your favorite flowers, songs, authors, or world wonders—get creative! Place cards display the names of the guests at a particular table so that everyone knows who everyone else is. It will be necessary to print a separate place card with a unique seat number for each guest, rather than grouping them together the way you did on the escort cards.
Question: What is a summary of what this article is about?
Seal your escort cards in envelopes. Go with tent-style cards for quick and easy seating. Set out your escort cards in rows alphabetically. Use matching table and place cards for assigned seating.
Article: Now the insoles have been cleaned, you'll want to make sure they've had a chance to dry completely before wearing them again. This will prevent odor-causing bacteria from returning, as they're drawn to warm, moist places. Once they've dried sufficiently, slide them back into your shoes and put them through their paces.  You can speed up the drying process by leaving the insoles in a well-ventilated area or propping them up near an air conditioner or space heater. If the weather is good, place the insoles out in the sun to dry. Not only will this air them out faster, the UV radiation from sunlight will actually help kill any lingering germs that the soap solution may have missed.
Question: What is a summary of what this article is about?
Allow the insoles to air dry.