Here is a concise summary of the provided text:
**Title:** 7 Easy Exercises for a Flat Stomach and Slim Waist (Can be done sitting down)
**Summary:**
* Introduction: Struggling to shape your waistline, especially before summer.
* **7 Exercises:**
1. **Warm-up**: Lean back in a chair, tensing abdominal muscles (12 reps)
2. **Olympic Twist**: Twist upper body while seated, hands behind head (10 reps)
3. **Reflection Forward**: Bend forward from a seated position, engaging abs (15 reps)
4. **Knee to Chest**: Pull one leg towards your chest while seated, alternate legs (15 reps each)
5. **Leg Lift**: Lift both legs while seated, bending and straightening (10 reps)
6. **Circles with Knee**: Draw circles with lifted legs while seated (10 clockwise, 10 anti-clockwise)
7. **The Scissors**: Cross and uncross straight legs while seated (1-minute duration)
* **Additional Tips:**
+ Combine exercises with a healthy, balanced diet (calorie intake guidance provided)
+ Include foods with omega-9 fatty acid to feel fuller longer
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Here are the key facts extracted from the text, keeping each fact a short sentence, without opinions, and numbered for reference:
**Exercise Instructions**
1. The warm-up exercise involves leaning back slowly in a chair while tensing abdominal muscles, repeating for 12 repetitions.
2. The Olympic Twist exercise involves twisting the upper body while seated, holding for 3 seconds, and repeating for 10 repetitions on each side.
3. The Reflection Forward exercise involves bending forward from a seated position, returning to start, and repeating for 15 repetitions.
4. The Knee to Chest exercise involves pulling one leg towards the chest, holding for 3 seconds, and repeating for 15 repetitions on each leg.
5. The Leg Lift exercise involves lifting both legs, holding for 3 seconds, and then bending and stretching, repeating for 10 repetitions.
6. The Circles with the Knee exercise involves drawing imaginary circles with lifted legs, making 10 clockwise and 10 anti-clockwise movements.
7. The Scissors exercise involves crossing and opening legs while lifted, repeating for 1 minute.
**Health and Nutrition**
8. A 25-year-old woman with a sedentary lifestyle needs approximately 2000 calories per day.
9. The recommended daily calorie intake varies by age, gender, and lifestyle.
10. A balanced diet should consist of 50% carbohydrates, 30% proteins, and 20% fats.
11. Foods with Omega 9 fatty acid (e.g., olive oil, linseed oil, peanut butter, turkey, avocado, and fish) can help feel full for longer.
**General**
12. Warming up before exercising is extremely important, even for short workouts.
13. It's essential to combine physical training with a healthy diet to lose weight effectively.