a:5:{s:8:"template";s:12592:"<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="utf-8"/>
<title>{{ keyword }}</title>
<meta content="text/html; charset=utf-8" http-equiv="Content-Type"/>
<meta content="width=device-width,initial-scale=1.0" name="viewport"/>
<link href="http://fonts.googleapis.com/css?family=Yanone+Kaffeesatz:400,700" rel="stylesheet" type="text/css"/>
<link href="http://fonts.googleapis.com/css?family=Oswald" rel="stylesheet" type="text/css"/>
<style rel="stylesheet" type="text/css">@charset "utf-8";body,div,footer,form,h1,h2,h3,header,html,img,li,nav,p,span,time,ul{margin:0;padding:0;border:0;outline:0;font-size:100%;vertical-align:baseline;background:0 0}body{line-height:1}footer,header,nav{display:block}nav ul{list-style:none}a{margin:0;padding:0;font-size:100%;vertical-align:baseline;background:0 0}a{margin:0;padding:0;font-size:100%;vertical-align:baseline;background:0 0}input{vertical-align:middle}#sb-site,.sb-slidebar,body,html{margin:0;padding:0;-webkit-box-sizing:border-box;-moz-box-sizing:border-box;box-sizing:border-box}body,html{width:100%;overflow-x:hidden}html{height:100%}body{min-height:100%;height:auto;position:relative}#sb-site{width:100%;position:relative;z-index:1}.sb-slidebar{height:100%;overflow-y:auto;position:fixed;top:0;z-index:0;display:none;background-color:#fff;-webkit-transform:translate(0)}.sb-right{right:0}.sb-slidebar{width:30%}@media (max-width:480px){.sb-slidebar{width:70%}}@media (min-width:481px){.sb-slidebar{width:55%}}@media (min-width:768px){.sb-slidebar{width:40%}}@media (min-width:992px){.sb-slidebar{width:30%}}@media (min-width:1200px){.sb-slidebar{width:20%}}#sb-site,.sb-slidebar{-webkit-transition:-webkit-transform .4s ease;-moz-transition:-moz-transform .4s ease;-o-transition:-o-transform .4s ease;transition:transform .4s ease;-webkit-transition-property:-webkit-transform,left,right;-webkit-backface-visibility:hidden} @font-face{font-family:'Yanone Kaffeesatz';font-style:normal;font-weight:700;src:url(http://fonts.gstatic.com/s/yanonekaffeesatz/v14/3y9I6aknfjLm_3lMKjiMgmUUYBs04aUXNxt9gW2LIftoEdKZd2GP.ttf) format('truetype')}body{margin:0;font-family:'Century Gothic',Helvetica,Arial,Sans-serif;font-size:14px;line-height:20px;text-align:left;vertical-align:top;background:#fff;color:#000}body,form,h1,h2,h3,p{margin:0;padding:0}h1{font-size:24px;padding:0 0 10px 0}a:link,a:visited{text-decoration:none;color:#ef717d}a:hover{color:#f28b2e}p{padding:0 0 10px}.clear{clear:both}#sb-site{}#wrapper{background:#fff;margin:0 auto 0 auto;max-width:1000px;text-align:left;width:100%}#innerWrap{padding:0 30px;width:auto}#mainHd{min-height:163px;width:100%}#mainHd h1{float:left;height:163px;margin:0;text-indent:-9999px;width:234px}#mainHd h1 a{display:block;height:163px;width:234px}#mainHd .menu{border-top:6px double #999b9a;border-bottom:6px double #999b9a;float:right;font-family:'Yanone Kaffeesatz';font-size:44px;font-weight:700;line-height:44px;list-style:none;margin:25px 0 10px;padding:5px 0;max-width:706px;text-transform:uppercase;width:auto}#mainHd .menu li{float:left;list-style:none;position:relative}#mainHd .menu li a{padding:0 12px}#mainHd .menu li ul{display:none;position:absolute;top:44px;left:0;width:180px;background:#fff;box-shadow:0 0 4px #606060;z-index:99}#mainHd .menu li:hover ul{display:block}#mainHd .menu li ul li{float:none;font-size:24px;line-height:24px;margin:0;padding:0}#mainHd .menu li ul li a{display:block;padding:10px 0 10px 15px}#mainHd .menu li:nth-child(6n-5) a{color:#ef7163}#mainHd .menu li:nth-child(6n-5) a:hover{color:#999b9a}#mainHd .menu li:nth-child(6n-4) a,#mainHd .menu li:nth-child(6n-4) ul li a{color:#ef717d}#mainHd .menu li:nth-child(6n-4) a:hover,#mainHd .menu li:nth-child(6n-4) ul li a:hover{color:#999b9a}#mainHd .menu li:nth-child(6n-3) a{color:#f49081}#mainHd .menu li:nth-child(6n-3) a:hover{color:#999b9a}#mainHd .menu li:nth-child(6n-2) a{color:#f28b2e}#mainHd .menu li:nth-child(6n-2) a:hover{color:#999b9a}#mainHd .menu li:nth-child(6n-1) a{color:#fac829}#mainHd .menu li:nth-child(6n-1) a:hover{color:#999b9a}  .menu{border-top:1px solid #ccc;clear:both;font-family:'Yanone Kaffeesatz';font-size:30px;font-weight:700;line-height:30px;list-style:none;padding-top:5px;text-align:right;text-transform:uppercase}.sb-slidebar .menu li{border-bottom:1px solid #ccc;padding:0 0 5px;margin-bottom:5px}.sb-slidebar .menu ul{list-style:none;padding-top:5px}.sb-slidebar .menu ul li{border-bottom:none;font-size:24px;line-height:24px;padding:0 0 0;font-weight:400}.sb-slidebar .menu ul li a{color:#7bd3c7}.sb-slidebar .menu ul li a:hover{color:#5fbbb6}.sb-toggle-right{display:none;cursor:pointer;float:right;margin:0;padding-top:30px;width:25px}.sb-toggle-right .navicon-line{background:#ef717d;display:block;height:5px;margin:0 auto 5px;width:25px}.sb-toggle-right:hover .navicon-line{background:#5fbbb6}#mainFoot{background:#f49081;box-sizing:border-box;clear:both;color:#fff;padding:30px 2% 0 2%;width:100%}#leftFt{box-sizing:border-box;float:left;max-width:470px;padding-right:15px;width:50%}#leftFt #ftNav .menu{color:#fff;list-style:none;float:left;border-top:6px double #fff;border-bottom:6px double #fff;font-family:'Yanone Kaffeesatz';font-size:22px;font-weight:700;line-height:22px;padding:5px 0;margin-bottom:15px;text-transform:uppercase;width:100%}#leftFt #ftNav .menu li{float:left;padding:2px 5px 2px 0;border-right:3px solid #fff;margin-right:5px}#leftFt #ftNav .menu li:last-child{padding-right:0;border-right:none;margin-right:0}#leftFt #ftNav .menu li a{color:#fff}#leftFt #ftNav .menu li a:hover{color:#f8d4cf}#leftFt .socialIcons{color:#f8d4cf;font-family:'Yanone Kaffeesatz';font-size:28px;font-weight:700;line-height:28px;list-style:none;float:left;height:33px;text-transform:uppercase;vertical-align:bottom;width:410px}#leftFt .socialIcons::before{content:"DON'T BE ANTI-SOCIAL:"}#leftFt .socialIcons li a{background-position:center bottom;background-repeat:no-repeat;display:block;height:32px;width:32px}#leftFt .socialIcons li a:hover{background-position:center top}#rightFt{box-sizing:border-box;float:right;max-width:470px;padding-left:15px;width:50%}#rightFt::after{clear:both}#rightFt #bioPic{box-sizing:border-box;float:right;height:169px;margin:0 0 10px 15px;padding:5px;width:147px}#rightFt #bioPic img{height:auto;max-width:100%}#rightFt h3{color:#fff;font-family:havana;font-size:57px;font-weight:400;line-height:57px}#rightFt h3 span{color:#fac829}#mainFoot p{line-height:18px}p.copy{clear:both;color:#fff;font-size:10px;line-height:12px;margin:0;padding:10px 0 0}.copy a{color:#606060}.copy a:hover{color:#fff}#slider{margin-bottom:30px}#recBlog{background:#f7f5ef box-sizing:border-box;padding:20px 20px 40px;margin-bottom:20px;float:right;min-height:272px;width:74%}#recBlog h2{color:#ef717d;font-family:'Yanone Kaffeesatz';font-size:34px;font-weight:700;line-height:34px;margin:0 0 5px;padding:0;text-transform:uppercase;width:100%}#recBlog p.date{font-size:12px;line-height:16px}#recBlog .more{color:#fff;float:right;font-family:'Yanone Kaffeesatz';font-size:26px;font-weight:700;line-height:26px;text-transform:uppercase}#recBlog .more a{background:#ef717d;color:#fff;display:block;padding:5px 10px;width:auto}#recBlog .more a:hover{background:#f28b2e}#newsletter{background:#ef717d;box-sizing:border-box;color:#fff;float:left;margin-bottom:20px;padding:20px 20px 50px;width:24%}#newsletter h2{font-family:havana;font-size:48px;font-weight:400;line-height:48px;margin:0;padding:0}#newsletter h3{font-family:'Yanone Kaffeesatz';font-size:24px;line-height:24px;margin:0 0 15px;text-align:right;text-transform:uppercase}#newsletter input[type=email],#newsletter input[type=text]{background:#f799a2;border:none;box-sizing:border-box;height:32px;margin-bottom:10px;padding:5px 10px;width:100%}#newsletter input[type=submit]{background:#fac829;border:none;color:#fff;font-family:'Yanone Kaffeesatz';font-size:26px;font-weight:700;float:right;letter-spacing:normal;line-height:26px;padding:5px 10px;text-transform:uppercase;width:auto}#newsletter input[type=submit]:hover{background:#b1e2dc}#pco,#shco{box-sizing:border-box;float:left;padding-bottom:40px;width:50%}#pco{padding-right:10px}#pco h3{border-top:6px double #999b9a;border-bottom:6px double #999b9a;color:#f28b2e;font-family:'Yanone Kaffeesatz';font-family:havana;font-size:44px;font-weight:400;line-height:44px;margin:0 0 15px;padding:5px 0;text-align:center;width:100%}#shco{padding-left:10px}#shco h3{border-top:6px double #999b9a;border-bottom:6px double #999b9a;color:#5fbbb6;font-family:havana;font-size:44px;font-weight:400;line-height:44px;margin:0 0 15px;padding:5px 0;text-align:center;width:100%}.releaseBlock{box-sizing:border-box;max-width:320px;float:left;height:auto;margin:0;padding:10px;width:50%}.releaseBlock img{height:auto;max-width:100%}input[type=email]{background:#d8d8d8;border:none;box-sizing:border-box;height:40px;margin:0 0 15px;padding:10px 15px;width:100%}::-webkit-input-placeholder{color:#fff}:-moz-placeholder{color:#fff}::-moz-placeholder{color:#fff}:-ms-input-placeholder{color:#fff}.rslides{box-sizing:border-box;position:relative;list-style:none;width:100%;padding:0;margin:0;z-index:0}.rslides li{-webkit-backface-visibility:hidden;position:absolute;display:none;width:100%;left:0;top:0;z-index:0}.rslides li:first-child{position:relative;display:block;float:left}.rslides img{display:block;height:auto;float:left;width:100%;border:0}@media screen and (max-width:960px){#sb-site{background:#fff}#wrapper{padding:0;width:100%}#innerWrap{padding:0 5%;width:90%}#mainHd .menu{font-size:30px;line-height:30px}}@media screen and (max-width:865px){#mainHd{margin-bottom:20px}#mainHd h1{float:none;margin:0 auto}#mainHd .menu{float:left;font-size:44px;line-height:44px;margin:10px auto;max-width:100%;width:100%}#mainHd .menu li:last-child::after{clear:both}#mainHd .socialIcons{padding:0}}@media screen and (max-width:768px){#mainHd h1{float:left;margin:0}#mainHd #searchform,#mainHd .menu,#mainHd .socialIcons{display:none}.sb-toggle-right{display:block}#leftFt .socialIcons{display:none}#leftFt,#rightFt{float:none;margin:0 auto 20px;width:100%;max-width:100%}#newsletter,#recBlog{width:48%}#pco h3,#shco h3{font-size:30px;line-height:30px}.releaseBlock{float:none;margin:0 auto;width:100%}}@media screen and (max-width:480px){#newsletter,#recBlog{float:none;width:100%}#pco,#shco{float:none;padding:0 0 30px;width:100%}}@media only screen and (-webkit-min-device-pixel-ratio:2),only screen and (min--moz-device-pixel-ratio:2),only screen and (-o-min-device-pixel-ratio:2/1),only screen and (min-device-pixel-ratio:2){#mainHd h1{-webkit-background-size:234px 163px;-moz-background-size:234px 163px;-o-background-size:234px 163px;background-size:234px 163px} @font-face{font-family:Oswald;font-style:normal;font-weight:400;src:url(http://fonts.gstatic.com/s/oswald/v31/TK3_WkUHHAIjg75cFRf3bXL8LICs1_FvsUZiYA.ttf) format('truetype')}}</style>
</head>
<body>
<div id="sb-site">
<div id="wrapper">
<div id="innerWrap">
<header id="mainHd">
<h1>{{ keyword }}</h1>
<ul class="menu" id="menu-main-navigation-menu">
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-1995" id="menu-item-1995"><a href="#">{{ keyword }}</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page current_page_parent menu-item-1994" id="menu-item-1994"><a href="#">Blog</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-1998" id="menu-item-1998"><a href="#">About</a></li>
<li class="menu-item menu-item-type-taxonomy menu-item-object-category menu-item-1999" id="menu-item-1999"><a href="#">Tutorials</a></li>
</ul>
<div class="clear"></div>
</header>
{{ text }}
<p>.</p>
{{ links }}
</div>
<footer id="mainFoot">
<div id="leftFt">
<nav id="ftNav">
<ul class="menu" id="menu-footer-navigation-menu">
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-2025" id="menu-item-2025"><a href="#">Terms of Use</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-2015" id="menu-item-2015"><a href="#">Contact</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-2027" id="menu-item-2027"><a href="#">Info</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-2014" id="menu-item-2014"><a href="#">Additional Services</a></li>
</ul> </nav>
<div class="clear"></div>
<p class="copy">{{ keyword }}</p>
</div>
<div id="rightFt">
<div id="bioPic"></div>
<h3>{{ keyword }}</h3>
</div>
<div class="clear"></div>
</footer>
</div>
</div>
</body>
</html>";s:4:"text";s:3127:"<p>Continue your cool-down period with quadriceps, hamstring and calf stretches, to relax and stretch the muscles in your lower body. </p> <p>C With arms and legs still raised off the floor, continue rolling onto stomach. Hold a towel or resistance band to allow you to reach further. … Stretching during the cool-down period increases the blood flow to the muscles and reduces muscle stiffness and soreness. Powered by: Abs and core, but also triceps and quads. </p> <p>Squats are one of our favorite workouts here at Skinny Mom. Return to starting position; repeat on the opposite side to complete one rep. B Lower one leg until it hovers an inch or so above the ground, the return to starting position. Step 3: Push through your palms and move straight up to your starting position. By Mayo Clinic Staff. Stay in this position for 5 minutes or longer. 18 Ab Exercises for a Flat Belly—No Crunches Required! </p> <p>Hands should be clasped at heart's center, elbows pointing out. Continue a strength-training warm-up by mimicking the movements you will make during the strength-training workout. Allow your body to fall heavily to the floor as you breathe deeply. </p> <p>The front leg should be parallel to the ground. </p> <p>This move is for you. </p> <p>Entertainment Tonight/TV Guide Network. </p> <p>We challenge you to a Plank-Off!). Place hands on a block or sturdy object instead of the floor. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to heels. </p> <p>You feel the burn almost instantly, which is a good indicator that you're burning calories and building muscle. </p> <p>Movement: In one smooth, strong move, lower yourself all the way to the ground until you can place your hands flat on the floor just outside of your feet. Sit with your legs extended in front of you. Cooldown exercises start the recovery process, increase flexibility, and promote relaxation. For the first 30 seconds, go forward. You should form an “x.” Without taking a break, quickly reverse the movement and repeat. Try to catch it as it bounces. Aim to stretch 5 to 10 minutes before and after exercise. Place your arms alongside your body, on your stomach, or overhead. When should I learn relaxation techniques? Injuries can range from minor cuts and bumps to more serious injuries that…, Including ankle stretching and strengthening in your daily routine pays off in accident prevention and better mobility. A Loop a resistance band around the top of feet and flex toes. Pedal out your legs by pressing one heel into the floor at a time. Just check out our 30-Day Ab Challenge for ideas on how to mix and match the moves. </p> <p>This move is a little wild, so make sure you have space if you're doing this at home. This gives your body a chance to recover, regulates your bodily systems, and helps to ease you back into the normal pace of your daily life. </p> <p>Place your hands behind your head. Don't risk doing a workout improperly! </p> <p>Clearly, she knows what she's doing. That's one rep. A Lie faceup with arms fully extended along sides. </p>";s:7:"keyword";s:25:"up and down exercise name";s:5:"links";s:4486:"<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-poirot%27%27-the-mystery-of-hunter%27s-lodge-cast'>Poirot'' The Mystery Of Hunter's Lodge Cast</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-piatto-translation'>Piatto Translation</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-switzerland-vs-germany-football'>Switzerland Vs Germany Football</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-southern-water-jobs-portsmouth'>Southern Water Jobs Portsmouth</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-abattoir-movie-explained'>Abattoir Movie Explained</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-adam-sandler-snl-characters'>Adam Sandler Snl Characters</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-shared-water-meter-law-california'>Shared Water Meter Law California</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-huntsville-hospital-main-phone-number'>Huntsville Hospital Main Phone Number</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-live-down-meaning'>Live Down Meaning</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-brazil-vs-belgium-2018-lineup'>Brazil Vs Belgium 2018 Lineup</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-is-wolfgang-van-halen-married'>Is Wolfgang Van Halen Married</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-noble-portuguese-singer'>Noble Portuguese Singer</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-are-male-and-female-bald-eagles-the-same-color'>Are Male And Female Bald Eagles The Same Color</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-what-is-a-burpee-without-push-up-called'>What Is A Burpee Without Push Up Called</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-brave-new-world-episodes'>Brave New World Episodes</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-types-of-research-methodology-to-be-adopted-in-development-studies'>Types Of Research Methodology To Be Adopted In Development Studies</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-order-beer-online-near-me'>Order Beer Online Near Me</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-cover-letter-template-for-job-application'>Cover Letter Template For Job Application</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-up-and-downs-workout'>Up And Downs Workout</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-whiskey-lullaby-chords-key-of-g'>Whiskey Lullaby Chords Key Of G</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-jet-tech-ev18-reviews'>Jet Tech Ev18 Reviews</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-us-pakistan-relations-latest-news'>Us-pakistan Relations Latest News</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-mad-professor-1-vs-wampler-pinnacle'>Mad Professor 1 Vs Wampler Pinnacle</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-ninjatrader-micro-futures-commissions'>Ninjatrader Micro Futures Commissions</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-how-to-say-i-love-you%27%27-in-20-languages'>How To Say I Love You'' In 20 Languages</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-smartthings-water-leak-sensor-battery-type'>Smartthings Water Leak Sensor Battery Type</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-amazon-gift-voucher'>Amazon Gift Voucher</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-show-low-cafe-menu'>Show Low Cafe Menu</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-webtoon-reading-challenge'>Webtoon Reading Challenge</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-estates-in-bloemfontein'>Estates In Bloemfontein</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-sailors-rest-geelong-covid'>Sailors Rest Geelong Covid</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-mall-of-africa'>Mall Of Africa</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-ac-odyssey-tides-of-war'>Ac Odyssey Tides Of War</a>,
<a href='https://africarisk.net/.tmb/docs/cxqkrdv.php?id=8cc357-snl-goodnight-sweet-prince'>Snl Goodnight Sweet Prince</a>,
";s:7:"expired";i:-1;}