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:**
1. **Warm-up**: Lean back in a chair, tensing abdominal muscles (12 reps)
2. **Exercises:**
* **Olympic Twist**: Twist upper body while seated (10 reps)
* **Reflection Forward**: Bend forward, engaging abs (15 reps)
* **Knee to Chest**: Lift one leg to chest, alternate (15 reps per leg)
* **Leg Lift**: Lift both legs, bending and stretching (10 reps)
* **Circles with Knee**: Draw circles with lifted legs (10 reps each direction)
* **Scissors**: Cross and open legs while lifted (1-minute duration)
3. **Additional Tips:**
* Combine exercises with a healthy, balanced diet
* Monitor calorie intake based on age, gender, and lifestyle
* Incorporate foods with omega-9 fatty acid to feel fuller longer
Here are the key facts extracted from the text, excluding opinions, with each fact numbered and presented in short sentences:
**Exercise Facts**
1. **Warm-up Exercise**: Sit on the edge of a chair, lean back slowly, and tense abdominal muscles for 12 repetitions.
2. **Olympic Twist Exercise**:
* Starting position: Sit on the edge of a chair with hands behind head.
* Turn upper body to the right, holding for 3 seconds, then to the left.
* Repeat for 10 times.
3. **Reflection Forward Exercise**:
* Starting position: Sit with hands behind head.
* Slowly bend forward and return to the starting position for 15 repetitions.
4. **Knee to Chest Exercise**:
* Sit comfortably and pull one leg towards the chest.
* Hold for 3 seconds, then release.
* Repeat on each leg for 15 times.
5. **Leg Lift Exercise**:
* Hold the sides of a sturdy chair for support.
* Lift legs, keeping them straight, and hold for 3 seconds.
* Bend knees towards chest, then stretch legs again.
* Repeat for 10 times.
6. **Circles with the Knee Exercise**:
* Lift legs together and draw imaginary circles with knees.
* Make 10 circular movements in each direction.
7. **Scissors Exercise**:
* Lift legs straight, cross them at the knees, open, and recross.
* Repeat for 1 minute.
**Health and Nutrition Facts**
8. **Daily Caloric Needs**: Vary by age, gender, and lifestyle.
9. **Example Caloric Need**: A 25-year-old sedentary woman needs approximately 2000 calories/day.
10. **Balanced Diet Composition**:
* 50% of calories from carbohydrates.
* 30% from proteins.
* 20% from fats.
11. **Sources of Omega 9 Fatty Acid**:
* Olive oil.
* Linseed oil.
* Peanut butter.
* Turkey.
* Avocado.
* Fish.