Shahkrit Colbourne

From elevators to squats, here's everything you need to know about pelvic floor exercise.

The transversus abdominis, or transverse, is the innermost abdominal muscle. It encircles your trunk like a corset and involuntarily contracts when you sneeze. The action of this muscle is forward and backward, which compresses the abdominal cavity, and it can help you push during labor.

The main muscle of the pelvic floor, the PC (short for pubococcygeus), lies in a figure eight around the openings of the urethra, vagina and rectum. Kegel exercises strengthen the pelvic floor muscles, helping to prevent the urinary incontinence that's common after childbirth. To do Kegels, squeeze the muscles around the vagina as if you are stopping the flow of urine; hold for 10 seconds, breathing normally, then slowly release. Do 20 reps five times a day.

These pregnancy pelvic floor exercises and abdominal exercises, designed by former Fit Pregnancy fitness editor Teri Hanson and based on the Tupler Technique, will also teach you how to work the muscles separately. The goal: During the pushing phase of labor, you ideally draw in the deep transversus abdominis, or transverse, muscle and relax the pelvic floor to let the baby out. Do these exercises in the order shown up to three times a day, performing 10 repetitions of each move and progressing to 20 reps when you feel strong enough.

How To: Sit with your legs crossed and lower back supported, hands on your belly. Keeping your back and shoulders still, slowly inhale through your nose as you expand your belly. As you exhale through your mouth, draw in your abdominals, bringing your navel toward your spine.

Benefits: Strengthens abdominals

How To: Get down on your hands and knees, wrists under shoulders and knees hip-width apart. Keeping your back flat, draw your abdominals up and in, bringing your navel toward your spine; hold, breathing normally. Tilt your pelvis under, bringing your pubic bone toward your navel.

Hold and count to five. When you complete the final rep, stand up by stepping one foot forward and pushing off your thigh with both hands.

Benefits: Strengthens abdominals, back and upper body

How To: Sit with your lower back supported, one hand on your upper belly and the other near your navel.

Imagine your transverse is a horizontal elevator with six "floors." Inhale, then exhale, drawing your abs toward your spine to the fifth floor. Hold and count out loud to 30. Do five squeezes from the fifth to the sixth floor.

Benefits: Strengthens abs, especially the transverse

How To: Holding a fixed object, such as a post or a sturdy chair, stand with your feet farther than hip-width apart.

Lower your body into a deep squat, keeping your weight over your heels. (If your heels do not touch the floor, place a towel under them.) Do a Kegel then draw your abs in as you exhale. Repeat combo five times.

Evil-doer Full Name Azazel Alias The Rectifier of all ThingsGolden AzazelDark Lord (in Mokujin's ending) Origin Tekken 6 Occupation The source and creator of the Devil Gene Powers / Skills Great demonic and physical abilities Hobby Slumbering in his Temple until he is awaken. Goals Destroy the world (failed).(succeeded for sometime in Mokujin's ending) Crimes Attempted world destruction Type of Villain Cataclysmic Demon

Azazel is the main antagonist of Tekken 6/Tekken 6BR. He is one of the overarching antagonists of the Tekken franchise alongside Kazumi Mishima, being the creator of the Devil and by extension the Devil Gene that curses the Mishima bloodline.

He was voiced by Richard Epcar.

While little is known about Azazel's history, he is known as the ultimate evil that will awaken when "two evil stars" clash in battle. He apparently once ruled over the Earth and was known as the "Rectifier of All Things" but humanity revolted against him and was imprisoned by them in an ancient Egyptian temple which was for most of history magically locked outside normal space. He created the entity "Devil" and by extension the Devil Gene as means of freeing himself in the future and the Devil would go on to brand humans with this gene for this purpose, knowingly or not.

Despite the efforts of many, Azazel is ultimately awoken as a result of the overflow of negative energy produced by Jin Kazama and Kazuya Mishima throwing the world into chaos in order to awaken and destroy him. Once awake, Azazel and his demons face the former Tekken Force leader and rebel leader Lars Alexandersson and Raven in battle which they lose. Azazel then taunts Lars and reveals that he is known as the "Rectifier of All Things", he was created as a result of the sins of mankind, and the time has come for him to destroy humanity so that they can rule, but being too injured to continue the battle, he apparently self-destructed.

However, this is later revealed to have been a ruse in order to gather more strength. After Jin and Lars fought outside the temple, during which Jin fully explained his motives to Lars, Azazel burst out from the ground underneath them, stronger than ever before. Jin, however, powered up with the Devil Gene and approaches Azazel, who fired countless beams of energy at Jin, only for them to be deflected away. Without warning, Jin punched his fist straight through Azazel's chest and the two of them plummet into the abyss below. The outcome of the battle was not shown however it was later revealed in Tekken 7 that Azazel survived and has since been sealed within Zafina and is attempting to corrupt her from within so as to possess her body.

Azazel is a massive creature resembling the Egyptian god Set in appearance, roughly twice as tall, and thrice as thick (not including its tail) as an average size Tekken character and is restrained by ice and chains. Due to its size, Azazel cannot be thrown but can throw its opponent. Despite this however, Azazel can be juggled.

Due to his short on-screen appearance despite being one of the main villains, little is known about Azazel's personality. He seems to have a deep hatred for humanity and is very arrogant, assured he will destroy humanity and that no one can stop him, however that is reasonable given the fact that he's immortal. Despite this, he complimented Jin (and Devil Jin in non-canon Scenario Campaign mode) and thanked him for reawakening him, saying he did well as his servant. When Jin told his real reasons for awakening him and wanting to destroy him, Azazel called him a fool and didn't hesitate to kill him, showing he demands undying loyalty from those he considers his servants.

Azazel has the ability to summon boulders or rock columns from the ground (which it uses to attack its opponent), summon ice scarabs which it also uses to attack its opponent. Azazel also has the ability to curl up in a ball and attack its opponents. His move set bears some resemblances to previous Tekken boss characters, such as his stun attack (which is almost identical to Jinpachi Mishima's), the ability to fire lasers (similar to Devil, Angel and Devil Jin's laser attacks).

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The workers, executives of companies, the authority of cooperative societies, etc can take voluntary retirement

Just as in the United States, May is big for moms in Mexico But unlike the USA, Mother's Day in Mexico is celebrated every May 10, as

1. 1 = I
2. 2 = II
3. 3 = III
4. 4 = IV
5. 5 = V
6. 6 = VI
7. 7 = VII
8. 8 = VIII

In the past, players would use pigeons and postal systems to send their moves to each other This eventually evolved into people playing via email, and nowadays

1. Decide on your type of motivation.
2. Create the right environment.
3. Communication goes two-ways.
4. Make it fun.
5. Use competitive aspects.
6. Don't punish failure.
7. Celebrate the good times.
8. Everyone is different.