Problem: Article: Lie on your back with the fitness ball beneath your heels. Keep your knees bent. Then, elevate your torso by extending your knees and pushing your hips upwards. Hold this elevated position for 5 seconds, then slowly lower your torso back down to the ground. Try doing 3 sets of 10 reps on your first few times doing this exercise. As you feel more comfortable, step it up to 5 sets of 12 reps. Lie on your back and position the fitness ball between your knees. Tighten your quads and calf muscles, and firmly grip the ball with your knees. Then, tighten your stomach muscles and bring your knees towards your chest to lift the ball into the air. Hold the position for as much time as it takes you to take and release 3 deep breaths. Aim to do 1 set of 8–12 abdominal ball raises. Position yourself as if you were doing a pushup: hands on the ground, toes on the fitness ball, and knees bent. To perform the extension, use your quads to straighten your knees until your legs are completely straight and your rear end is in the air. Your body should look like an upside-down V-shape. Hold this position for about 3 seconds, and make sure to keep your arms and back straight. Then return to your starting position. Perform 2–3 sets of 4–5 reps each. By tightening your abs and back as you work your quads, you can help stabilize yourself and tone your core as you work out.
Summary: Perform a bridge to build up your core and rear quads. Do an abdominal ball raise to strengthen your quads and stomach. Try a quad extension to strengthen your front quads and your core.

Problem: Article: You can obtain this application from a local Social Security Office or by downloading it at the Social Security Administration website (http://www.socialsecurity.gov/online/ss-5.pdf).  You will need to provide your full legal name. If your legal name has change since birth, you will also need to provide your full name at birth. List any other names used, as well. The form will require you to write down your original social security number Provide your place and date of birth. Also indicate if there was a different date of birth erroneously specified on an earlier application. Indicate your citizenship status: U.S. Citizen, Legal Alien Allowed to Work, Legal Alien Not Allowed to Work, or Other. Provide your ethnicity and race, as well as your sex. Write down your mother's and father's full names at the time of their births as well as their social security numbers (if applicable). Indicate that you have received a number in the past and write down the name on your most recently issued card. Include the present date, your daytime telephone number, and your mailing address. Finish by signing your full name to the document. You must also indicate if you are the person whose number will be changed or the legal parent or guardian of that person. You will need to prove your identity, U.S. citizenship, immigration status (when applicable), age, and evidence of legal name change (when applicable).  Proof of ID can be in the form of a U.S. driver's license, U.S. State-issued non-driver identification card, or a U.S. passport. Alternatively, you might be able to use an employee ID card, U.S. Military ID, health insurance card, or U.S. Indian tribal card. Proof of citizenship can be in the form of a U.S. birth certificate, U.S. Consular Report of Birth Abroad, U.S. passport, Certificate of Naturalization, or Certificate of Citizenship. All documents must be originals: photocopies will not suffice. You can demonstrate your immigration status with an I-94 Arrival/Departure Record, I-551 Permanent Resident Card, or I-766 Employment Authorization card. You can prove your age using a birth certificate or  passport. Proof of a name change can only come in the form of an original or certified copy of the court order document. You cannot simply state your reason for wanting a new number. Regardless of your reason for needing a new number, you must provide a written statement and current, credible, third party evidence documenting the reasons for needing a new number.  If you are requesting a new Social Security number due to identity theft, you must submit several pieces of evidence. First, you must demonstrate that someone has stolen your identity. Next, you must show that they used your social security number and harmed you in some way (by opening credit cards etc.). Finally, you must explain how you followed the steps above to try to catch the identity thief. You need to show that this problem has continued despite your best efforts. The Social Security Administration states that the best evidence of abuse comes from third parties. Third parties include police or medical personnel. You should obtain their reports that describe the nature and extent of harassment, abuse or life endangerment. Other evidence may include court restraining orders and letters from shelters, family members, friends, counselors or others who have knowledge of the domestic violence or abuse. If you need a new Social Security number because you share it with another person, other evidence is required. Turn in any materials you have that show that your number is a duplicate. This includes any pictures you have of both your and the other social security card, or the name of the person who has the same number as you. If you have religious or cultural objections you need written documentation in support of the alleged objection and you need to demonstrate that you have an established connection to that culture or religion. The officials working there will be able to review and process your information. In some instances, you might be able to get a new number on site. Other times, however, your case will need to be reviewed and a new social security number will be issued to you at a later date. You must turn your application in at the office; it cannot be mailed if you are over the age of 12.  Because the identification documents required must be originals, going in person also prevents any possible loss of the documents. The officials working there will be able to review and process your information. Your case will need to be reviewed and a new social security number will be issued to you at a later date. You will receive a new card, which will be mailed to you within a few months of your application. You can find your nearest Social Security Office or Social Security Card Center at https://secure.ssa.gov/ICON/main.jsp.  Note that all of the documents you bring must be originals or certified copies provided by the agency that issued the document. Photocopies and notarized copies will not be accepted.
Summary:
Fill out an official application for a social security card. Gather documents proving your identity and citizenship. Obtain evidence to support your request. Turn over your application and documents to your nearest Social Security Office or Social Security Card Center.