to build muscle in your butt and legs. Squats and lunges are classic moves to work your buttocks and legs all at once. Incorporate 3 sets of 15 to 20 squats and lunges (on each leg) into twice weekly strength training sessions. Other good exercises for your legs and butt include:   Bridge. Lie on your back with your knees bent and your feet and hands flat on the floor beside your buttocks. Lift your hips up until your knees are in a straight line with your shoulders. Hold for 30 to 60 seconds.  Leg lifts. Get down on all fours, straighten out 1 leg behind you, and lift it into the air. Keep your leg straight as you do this. Repeat 15 to 20 times and then switch to the other leg. Do 3 sets during each of your twice weekly strength-training sessions. Jumping squats. Squat down and then explode upwards into a jump. Repeat this 15 to 20 times and do 3 sets in each of your strength-training sessions. Tightening up your abs will make your waist smaller and enhance the curves around your hips by comparison. Try doing 3 sets of 15 to 20 crunches in your twice weekly strength training sessions, and plank for 30 to 60 seconds 3 times per session. Other ab exercises you might try include:  V-sits. Sit on the ground with your legs out straight in front of you. Then, lean back slightly and bring your feet off the ground. Balance on your buttocks with your feet in the air and your legs forming the shape of a V. Reach your right hand towards your left foot, and then your left hand towards your right foot. Repeat for 30-60 seconds 3 times during each of your twice weekly workouts.  Side plank. Keep your body straight and support yourself with 1 arm and 1 leg. Place your right palm against the ground and the side of your right foot against the ground. Hold the position for 30 to 60 seconds, and then switch to the other side. Planks with leg lifts. Try lifting up 1 leg in the air while you are in a plank position. This will make the move more challenging by shifting all of the weight to 1 foot. Hold for 30-60 seconds and then switch to the other foot. to accentuate an hourglass figure. If you have narrow shoulders, bulking them up a bit will make your waistline more noticeable. You can achieve this by working your shoulders and chest. Repeat each exercise 10 to 12 times and do 3 sets in each of your twice weekly workouts. Start with 10 lb (4.5 kg) or lighter weights and increase the weight as you gain strength. Some good exercises for strengthening your shoulders and chest include:  Alternating dumbbell presses. Lie on your back on a bench with 1 dumbbell in each hand. Start with the dumbbells next to your chest and lift the dumbbells up over your chest 1 at a time. Lateral arm raises. Hold a dumbbell in each hand while standing with your feet shoulder-width apart. Start with the dumbbells at your sides and then raise the dumbbells up with your arms straight until they are parallel to your shoulders.  Pushups. Get down on your hands and knees and then straighten out your legs and tuck your toes under to support your body. Position your hands on the ground directly below your shoulders.  Use your arms to lower yourself down until you are almost touching the ground. Then, use your arms to push yourself back up. slowly if you’re underweight. Curves are made up of a combination of muscle and fat, so eat a healthy diet to ensure that your body has time to increase both equally. It's not good for you to gain or lose too much weight at once, though, so make small adjustments to add calories into your diet. You may be able to gain as much as a pound of weight a week safely, but not everyone can or should—talk to your doctor before you start a comprehensive weight gain program.  Eat a full meal after you work out. Your body needs carbohydrates and protein to build muscle. Eat calorie dense snacks, like nuts, hummus, and full fat yogurt. Enjoy junk food, candy, and soda in moderation. They shouldn't make up the majority of your calories.
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One-sentence summary -- Squat and lunge Include ab exercises to cinch your waistline. Build your upper body Gain weight

Q: This will be the official Twitter application. " The application is also free on Android devices. If you haven’t left the Twitter install page of Google Play, you can just tap on Open. If not, go to your list of applications and look for the icon there. If you don’t have an account, you will need to create one.
A: Open Google Play from your android device’s applications page. Type "Twitter" into the search box. Click on the first application to pop up. Click on "Install. Open the app. Log in to your Twitter account.

Article: Cockatoos can cause a mess around their cage. They need a lot of chew toys to stay occupied, and these can cause a mess inside and outside. They also have a tendency to toss food around, which can end up on the floor. It isn’t uncommon to see pieces of wood, dust, shells, food debris, paper, or poop around a cage. You can use small handheld vacuum cleaners to clean up the debris thrown from the cage each day. Cockatoos produce large amounts of dust, and your home will get coated with it. The dust, also known as powder, is actually fine down feathers that break off and collect on the cockatoo, and eventually gets spread around your home. Because of this, you will need to use the vacuum or dust daily if you own a cockatoo.  If you have allergies or asthma, a cockatoo may not be the right species for you. Placing an air filter in the same room as the cockatoo can help. Cockatoos love to chew. When they are out of their cage, you should watch them to make sure they do not chew up items in your home. They may chew up shoes, clothes, and furniture. Providing them with chew toys can help, but probably won’t solve the problem. You may need to monitor your cockatoo closely when they are out of cage. Cockatoos are loud birds that don’t mind using their voices. While they can learn to talk, they don’t talk nearly as much as other species and may just screech and squawk. They are demanding and needy and will make a lot of noise if they are bored or not receiving a lot of attention.
Question: What is a summary of what this article is about?
Expect your cockatoo to be messy. Be prepared for dust. Watch out for excessive chewing. Know that cockatoos are noisy and demanding.

Article: People will be more likely to read something short and simple as opposed to a long, wordy paragraph. Cut out any unnecessary information from the text. For example, instead of writing “Fun outdoor concert featuring three musicians, an open bar with wine and beer, and great outdoor games,” you could write “Live music. Free drinks. Games.” People will be more likely to pay attention to the flyer if it’s immediately obvious what kind of event it’s advertising. Make sure the name of the event, the date it’s happening on, where it’s located, and any other important information is displayed somewhere on the flyer where people will see it. Get the right kind of people to stop and read the flyer by using the kind of language they're attracted to. Think about your target audience's interests and needs and incorporate them into the text. For example, if you're advertising an event for kids, you'd want to use words that are fun and simple and not overly complex. Instead of writing "Starting at noon we will be hosting multiple games and handing out prizes," you'd want to write "Join your friends at noon for fun games and awesome prizes!" The headline is the first thing most people will notice, so try to grab their attention with something different. Keep it short and simple and try to tap into the emotions of your target audience through the text. For example, instead of writing "Come to a night of wine tasting," as the headline, you could write "Free wine!"
Question: What is a summary of what this article is about?
Make the flyer text concise and to the point. Place important event information in a spot that’s easy to notice. Tailor the text to your target audience. Write an eye-catching headline.