1. Sit down on a chair. 
2. Stand up and hold it for a second. 
3. Sit down again. 
Do as many repetations as you can.

1. Lay down on your back. 
2. Put your hands behind your back. 
3. Bend your legs to a 90 degrees angle. 
The soles of your feet should be flat on the ground now. 
4. Now raise and lower your upper body.
5. Exhale on the way up and inhale on the way down.
If you can, do 4 sets of 50 repetitions each set.

Safe and effective way to strengthen and stabilise your core, spine, and back muscles. 
This improves your posture and helps relieve and prevent low back pain and injuries in the future. 
Flatten your back to floor and imagine squeezing a balloon against the floor. 
Opposite arm to opposite leg and repeat both sides while maintaining an engaged core. 
Also works on hip and shoulder joints. 
10 Reps x 3 Sets.

Strengthens the transverse abdominus, helping flatten your belly and strengthen your entire core which stabizies the lumbar spine. 
Flatten your back to floor and imagine squeezing a balloon against the floor. 
Lie on your back with your legs bent, feet flat on the floor. 
Place your palms face down on the floor for support. 
Raise knees towards your chest, bending your knees. 
15 - 20 Reps x 3 Sets.

Targets and strengthens the back muscles, improves posture, enhances your core strength and improves the stability of the spine. 
1. Lie on your stomach with your legs fully extended and place arms in front of you. 
2. Engage your back muscles and lift your torso. 
3. Pause for 2 seconds, then return to the starting position. 
8 to 12 repetitions. 
Avoid flicking your neck up as this can cause serious injury.

Improve building low back function, as it engages both the core and back muscles at the same time. 
The main target of the bird-dog is the erector spinae muscle but also involves the gluteus maximus & trapezius muscles. 
Point the arm out straight in front and extend the opposite leg behind you. 
You should form one straight line from your hand to your foot. 
Keep the abs engaged throughout the entire exercise and hold for almost one second. 
5 strong reps on each side, 10 reps total. 
Have 1-2 min break and do this for 3 sets. 
As a variation, you can do a set of 10 bird-dogs on one side, then switch to the other side.

Align your wrists under your shoulders and your knees under your hips. 
Engage your core and ensure your spine straight and is parallel to the floor. 
Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground. 
The sole of your foot should be facing the ceiling. 
Contract your glute muscle at the top of the movement and hold for almost one second. 
Do 12 to 20 repetitions, then switch sides. 
Glute Kickbacks are a great exercise for strengthening your glutes, hamstrings, and hips

Title: Calm Body of Lake Between Mountains
Photographer: Bri Schneiter
Link: https://www.pexels.com/photo/calm-body-o...ns-346529/
Dimensions: Up to 6000 x 4000 pixels
Lens: 62.0mm ƒ/14.0 1/200s ISO 100
Camera: NIKON D7200
Software: Adobe Photoshop CS6 (Windows)
Taken at: January 01, 2017 2:13 pm

By default a thread subject can have a maximum of 85 characters.
In some cases a thread subject might be longer than 85 characters so you might want to raise the limit.

1. Editing the database
First you will have to edit the database so it can store more than 85 characters.
In order to do that you should open the website where you've hosted your copy of MyBB, in my case it's lima-city.de
From there you have to open PHPMyAdmin.
In MyBB 1.8.24 the thread subject is stored in the table mybb_threads and the column is called subject.
If you click on this column you will see more details about it in PHPMyAdmin.
We can leave "Name" - "subject" unchanged.
We can leave "Type" - "VARCHAR" unchanged, too.
But we have to change "Length/Values" from 85 to i.e. 120.
Now we can save that and close PHPMyAdmin.

2. Editing the PHP script that evaluates if the max length of characters has been exceeded or not
The script we need is in the path MyBB1824/Upload/inc/datahandlers/post.php
From line 226 to 231 we will see the following code:

if($subject_length > 85)
{
// Subject is too long
$this->set_error('subject_too_long', my_strlen($subject));
return false;
}


We have to change it to i.e. 120 and then re-upload this file via FTP.

3. Editing the PHP script that evaluates if the subject of a reply is too long or not.
The script we need is in the path MyBB1824/Upload/showthread.php
From line 89 to line 92 we will see the following code:

if(my_strlen($reply_subject) > 85)
{
$reply_subject = my_substr($reply_subject, 0, 82).'...';
}


We have to chnge that to 120, too.

4. Making the textbox itself bigger so it doesn't seem to be cut off when having more than 85 characters:
To do so we need to go to the Admin CP.
From there we will go to Templates.
Then we will select "Default Templates".
Now click on "New Thread Templates".
Go to the submenu "newthread".
On line 22 is the code we need:

<td class="trow2">{$prefixselect}<input type="text" class="textbox" name="subject" size="120" maxlength="120" value="{$subject}" tabindex="1" /></td>

In your case it will say 85. Change it to 120.
Now don't forget to save your changes and go back to your forum.

The easiest way to do additions in Ruby is done by passing the values as follows:

Quote: Wrote:puts 3 + 2

Quote: Wrote:num1 = 3
num2 = 2
res1 = num1 + num2
puts res1

Quote: Wrote:puts "Please enter a number here: "
num1 = gets.chomp.to_i
puts "Please enter another number here: "
num2 = gets.chomp.to_i
res1 = num1 + num2
puts res1