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Black Bear Caught Raiding Garbage Can at Lake Tahoe Sparks Intense Wildlife Encounter

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A man from California recounted a harrowing experience with a black bear outside his Lake Tahoe vacation residence during the Fourth of July weekend. He used bear spray to avert the threatening situation, all of which was recorded on video.

Cortlandt Koerwitz, hailing from Sacramento, explained to KCRA 3 that the incident unfolded after his daughter noticed the bear scavenging through a trash can in the garage of their home.

Koerwitz quickly armed himself with bear spray and ventured outside to assess the situation. However, it dramatically intensified when the bear suddenly charged towards him.

Elevated view of the Lake Tahoe Basin in California

Overlooking the scenic Lake Tahoe Basin in California. During the Fourth of July celebrations, a Sacramento resident reported a black bear charging at him near his vacation home in this picturesque area. (Photo by Joe Sohm/Visions of America/Universal Images Group via Getty Images)

“I caught sight of something in my peripheral vision, and it turned out to be the bear lunging at me. We were both taken by surprise, and I instinctively deployed the spray. Unfortunately, some of the mist hit me and got in my eyes,” Koerwitz remarked.

Video obtained by KCRA 3 shows Koerwitz approaching the garage before the bear suddenly charges toward him. Moments later, he deploys the bear spray, and the bear turns away and runs off.

Koerwitz told the station that bears frequently wander through the Lake Tahoe area in search of food and often get into trash cans or unlocked vehicles, but he described the aggressive behavior in this encounter as unusual.

Black bear sitting in a tree near a home in the Lake Tahoe Basin

A black bear sits in a tree near a home in the Lake Tahoe area on Dec. 14, 2006. Wildlife officials say black bears are common throughout the Tahoe Basin and encourage residents to secure garbage and other food attractants to reduce conflicts. (Carlos Avila Gonzalez/The San Francisco Chronicle via Getty Images)

According to the California Department of Fish and Wildlife, black bears are common throughout the Lake Tahoe Basin and are often drawn into neighborhoods by unsecured garbage and other easily accessible food sources. Wildlife officials encourage residents and visitors to secure trash, keep food out of vehicles and remove other attractants to reduce conflicts between bears and people.

The Lake Tahoe Basin is home to a healthy black bear population, and wildlife officials routinely remind residents and tourists that bears are naturally curious and possess an exceptional sense of smell, making improperly stored food and garbage a frequent source of human-bear encounters.

Bear in tall grass

Black bear in tall grass (iStock)

Koerwitz said he hopes sharing his experience serves as a reminder for residents and visitors to secure their garbage, remove food from vehicles and remain alert when spending time in bear country.

News Media reached out to the California Department of Fish and Wildlife for comment. A department spokesperson said the inquiry had been forwarded to the Tahoe wildlife conflict team.

Tragic Incident: Pineville Father Allegedly Fatally Stabs Young Son

PINEVILLE, N.C. (QUEEN CITY NEWS) — Pineville Police report a tragic incident where a father has taken the life of his own young son.

In the early hours of Thursday, July 9, a woman recounted that 31-year-old Jehaaz-Akil Khaliq Echoles forced his way into her residence at the Sabal Point Apartments. He entered their 5-year-old son’s bedroom and shut the door behind him.

After hearing a disturbance, the mother opened the door only to witness Echoles fleeing the scene. According to an affidavit, inside the room, she discovered her son engulfed in a pool of blood with multiple stab wounds covering his head, neck, and arms.

She immediately dialed 911, summoning Pineville officers to the apartment. The officers promptly tended to the child and transported him to the hospital using a police vehicle in a desperate attempt to save his life.

Tragically, the young boy succumbed to his injuries and was declared deceased at the hospital.

The child’s father, Jehaaz-Akil Echoles, was arrested at a nearby Taco Bell with help from Charlotte-Mecklenburg Police. He declined to speak with detectives and is charged with first-degree murder.

Jehaaz-Akil Khaliq Echoles (MCSO)

Jehaaz-Akil Khaliq Echoles (MCSO)

This is believed to be a domestic incident and was not random. Police say the mother of the 5-year-old and another child in the home were not hurt.

Court documents state that Echoles does not live in the Pineville apartment but instead lives in Charlotte.

Echoles has one previous conviction in North Carolina for assault on a female stemming from an incident in Oct. 2020. He currently has three other assault-related cases going through the court system but has not been found guilty.

Four Suspects Face Charges for Resisting Arrest Following Urbana Shooting Incident

URBANA, Ill. (WCIA) — In connection with a recent shooting investigation in Urbana, charges have been officially filed against four out of five individuals originally apprehended. The Champaign County State’s Attorney’s Office released fresh insights into the case.

The Urbana Police disclosed on Wednesday that an 18-year-old woman had been shot the night before. Their inquiry into the incident prompted the execution of search warrants, during which officers discovered four firearms, including one with a switch, leading to the arrest of five individuals—four adults and a minor.

State’s Attorney Julia Rietz provided WCIA with information on the charges now being brought against the adult suspects:

  • Joel Hayes, 19 of Urbana
    • Resisting a peace officer
  • Martell Johnson, 19 of Champaign
    • Resisting a peace officer
  • Issaiah Tapscott, 20 of Champagn
    • Obstruction of justice
  • Resisting a peace officer
  • The 17-year-old juvenile has not been formally charged at this time, Rietz said. She is also holding off on filing weapons possession charges pending forensic testing by the Illinois State Police.

    Explaining the charges and the background, Rietz said the 18-year-old shooting victim reported hearing gunshots while she was in the Hamilton on the Park Apartments near Douglas Park. She ran but was hit in the arm by a bullet.

    “When officers arrived, they found approximately 30 spent shell casings, numerous vehicles with gunfire damage, and gunfire damage to apartments 101 and 102,” Rietz said. “Based on the investigation, officers obtained search warrants for apartments in the complex. When officers went to execute the search warrants, four subjects exited the back door of the apartment and ran. Officers ordered them to stop, and they fled in violation of officers’ lawful orders to stop.”

    Rietz said the four adults were arrested after foot chases through backyards and into another home. The 17-year-old was found inside the apartment the adults left.

    She added that inside, officers found 22 rounds of ammunition inside a 50-round box. In the laundry dryer, officers found a backpack containing a Ruger SR40 and a Glock 19, the latter of which was equipped with the switch.

    “Officers obtained DNA samples from each of them. Officers obtained swabs for gunshot residue testing from Hayes, Brown and the juvenile,” Rietz said. “When Tapscott was in the backseat of the squad car, officers explained the gunshot residue testing to him and he urinated and shifted his body and hands side to side in the puddle of urine, presumably to defeat the testing, the basis of the obstructing justice charge.”

    The guns and DNA samples will be tested by the Illinois State Police, and the lab results may lead to further charges.

    The investigation is ongoing and anyone with further information is encouraged to contact the Urbana Police Department or Champaign County Crimestoppers.

    Court documents indicate Brown, Hayes, Johnson and Tapscott will appear in court Thursday afternoon for arraignment. Prosecutors are not seeking to detain any of them in connection with the investigation, but prosecutors have filed a petition to revoke the pretrial release Johnson was granted in a separate felony case. He is facing charges of possessing a stolen vehicle, burglary and resisting a peace officer.

    Trump Declares Interim Iran War Deal ‘Over’ Yet Leaves Door Open for Ongoing Negotiations

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    The United States military has initiated new airstrikes against Iran, following US President Donald Trump’s declaration that the interim agreement intended to halt the conflict has ended.

    In a statement, US Central Command revealed that these operations aim to disrupt Iran’s capacity to threaten navigation freedom in the Strait of Hormuz.

    “The United States is holding Iran responsible for recent, unwarranted aggression against commercial vessels and civilian crews traversing a crucial international passage,” the statement posted on X elaborated.

    Local news outlets have reported a series of explosions and attacks across multiple cities in Iran’s southern region.

    This marks the second day in a row of US military action targeting southern Iran. Just a day before, US forces claimed responsibility for over 80 strikes on various targets, including Iranian speedboats, in retaliation for prior Iranian provocations in the strategically important Strait of Hormuz.

    In response, Iran’s Revolutionary Guards (IRGC) said on Wednesday they had targeted US military sites in Bahrain and Kuwait and that they had shot down a US MQ-9 drone attempting to interfere in the operation.

    The new waves of attacks come hours after the US president threatened to attack Iran at a NATO summit in the Turkish capital, Ankara.

    “We’re gonna hit ’em hard tonight … They violate the agreement every day,” Trump said.

    “Anything that happens is going to happen very fast,” he added, suggesting the US military might “just finish the job”.

    Trump also renewed past threats to hit Iran’s civilian infrastructure, including electric plants and desalination plants, and to seize the oil production hub of Kharg Island.

    The US and Iran have both accused each other of violating the memorandum of understanding they signed in mid-June, which is a 14-point interim agreement to end the war

    After both sides traded fire on Wednesday, Trump said the ceasefire with Iran was “over” but added that negotiators could keep talking to Iranian counterparts. He also called Iran “scum” and “cuckoo”.

    ‘It’s over’

    Oil prices jumped 5 per cent after Trump’s remarks.

    “I think it’s over. I don’t want to deal with them any more, they’re scum,” Trump said at the NATO summit.

    “They’re scum, they’re sick people, they’re led by sick people, and they’re vicious, violent people. And if they had a nuclear weapon, they’d use it.

    “As far as I’m concerned, it’s over.”

    Trump said he would speak to businessman-turned-negotiator Steve Witkoff and his son-in-law Jared Kushner, who have been dealing with the Iranians, but insisted it was up to Iran to return to the table.

    “Frankly, I don’t want to waste my time with them. Now, I’ll let our wonderful negotiators keep talking if they want, but I don’t see it,” Trump said.

    “As far as I’m concerned, it’s just a waste of time dealing with them. They’re liars.”

    Trump accused the Iranians of repeatedly misrepresenting what had been agreed in the ceasefire that the US and Iran signed on 17 June. Iran also accuses the US of violating the memorandum of understanding to halt the war.

    “Everyone’s agreed, no nuclear weapon. We make a deal. They go outside, joke to the press, they say we never even talked about it. There’s something wrong with them, they’re cuckoo,” Trump added.

    NATO chief supports US attacks

    NATO chief Mark Rutte, with whom Trump was meeting when he made the comments, backed the US strikes on Iran.

    “I think what you did last night was absolutely necessary. It was a very strong response, and I’m with you on this,” Rutte told reporters.

    On the other hand, a top Iranian negotiator, parliament speaker Mohammad Bagher Ghalibaf, accused the US of breaching the ceasefire agreement.

    He cited not only the latest US military strikes, but renewed oil sanctions, violations of Iranian “adjustments” in the Strait of Hormuz, and Israeli attacks against Lebanon.

    “The era of bullying and extortion is over,” Ghalibaf said in a post on X. “We don’t fold.”


    ESPN Nears Long-Term Contract Extension with Adam Schefter

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    Breaking news has emerged involving Adam Schefter.

    According to Front Office Sports, the renowned NFL insider and ESPN are on the verge of finalizing a long-term contract extension to keep Schefter with the network.

    Although the specifics on the financial details remain undisclosed, the agreement is expected to extend well into the 2030s.

    In 2022, The Post revealed that Schefter’s most recent deal with ESPN had a value of approximately $9 million annually.

    A man in a suit with a microphone by his mouth.

    ESPN NFL Insider Adam Schefter on set ahead of Super Bowl LIX on February 07, 2025 in New Orleans, Louisiana. The Philadelphia Eagles and the Kansas City Chiefs will face each other on Sunday. Getty Images

    At 59, Schefter has dismissed any speculation of retiring, unlike his former colleague, NBA insider Adrian Wojnarowski, who famously ended his “Woj bomb” career in early 2024 to take a position at his alma mater, St. Bonaventure.

    “I know a lot has been made about my age this week and how I’m retiring, which by the way, no f–king chance about that if you don’t mind my language,” Schefter said on his eponymous podcast in April.

    In extending Schefter, ESPN will now pair him long-term insider Ian Rapoport who joined ESPN when they acquired NFL Network. Rapoport then signed a multi-year extension with ESPN in April.

    ESPN analyst Adam Schefter looks on before the game between the San Francisco 49ers and the New York Jets at Levi's Stadium on September 09, 2024 in Santa Clara, California.

    ESPN analyst Adam Schefter looks on before the game between the San Francisco 49ers and the New York Jets at Levi’s Stadium on September 09, 2024 in Santa Clara, California. Getty Images

    Schefter arrived at ESPN in 2009 and created a strong career as one of the network’s and football’s go-to voices for news.

    He is also a key figure on several shows including NFL Countdown during the football season.

    France and Morocco Battle for Glory: Live Updates from the World Cup Quarter-Final

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    The footballer who forces us to first fall in love with the game usually carries a certain swagger. Thierry Henry had it, and that this idol for a 90s-born generation is so in awe of Michael Olise today should tell you this 24-year-old Frenchman is a fully-fledged member of the same club.

    Children are captivated by him, eager to watch, follow, and emulate his actions. Olise manages to evoke a sense of youthful wonder in Henry, who enthusiastically labels the French player as a ‘freak,’ a ‘phenomenon,’ and ‘otherworldly,’ even calling him their ‘most crucial player,’ despite the presence of Kylian Mbappe on the same squad. This team is set to face Morocco in the World Cup quarter-final on Thursday in Foxborough, near Boston.

    Olise’s style is marked by effortlessness, a cool demeanor, and an air of nonchalance. However, his path could have looked quite different; he might have been in Kansas City alongside England, training with Harry Kane, his Bayern Munich colleague, and gearing up for a match against Norway in Miami this Saturday. Under Thomas Tuchel’s guidance, rather than Didier Deschamps, his journey could have taken a distinct turn.

    Illinois’ US Attorney Andrew Boutros Faces Court Over Case Management Involving Venezuelan Gang

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    CHICAGO (WLS) — Andrew Boutros, the U.S. Attorney for the Northern District of Illinois, appeared before a federal judge on Thursday morning.

    Concerns have been raised regarding the handling of a sealed case by the top prosecutor, which involves a notorious Venezuelan gang.

    Boutros’ court appearance occurs as Democrats call for his resignation over matters related to a separate legal case.

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    Judge Laura McNally reprimanded U.S. Attorney Boutros, criticizing him and his office for not adhering to a sealed order concerning the Venezuelan gang, Tren de Aragua.

    Although she noted that no tangible harm resulted and did not make a judgment on Boutros’ intentions, she emphasized the necessity of complying with court mandates.

    The controversy stems from possible violations of a court order sealing a criminal complaint against alleged members of the street gang.

    According to court records, a federal judge had refused to unseal the case when prosecutors made a rushed request just 15 minutes before a scheduled news conference.

    RELATED: Chicago US Attorney drops 3rd case citing ‘serious irregularities’ focusing on prosecutor’s conduct

    For his part, Boutros outlined in a 14-page filing that it was not his intent to violate the order.

    He added he thought the order had been unsealed and had not received an email that it hadn’t been.

    The most recent proceedings are a continuation of the intense legal scrutiny surrounding Boutros’ tenure as U.S. attorney for the Northern District of Illinois.

    Thursday’s summons follows criticism over Operation Midway Blitz and the collapse of the Broadview Six protester case earlier this year where charges were dropped due to prosecutorial misconduct.

    Boutros told the judge, “We respect the court and the courts orders and hold it in great respect.”

    He also promised look into the miscommunication in his office.

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    Irish Tragedy: U.S. Mother Killed, Global Manhunt for Suspected Asylum Seeker Unfolds

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    In a tragic incident that has drawn international attention, a mother from America, originally hailing from New York, was discovered dead in her Killarney home, a town favored by tourists in Ireland. Authorities have noted that a person of interest in the case has since left the country, with some reports from local media suggesting the individual might be an asylum seeker.

    Identified as Jamey Carney by the Irish Prime Minister, the 43-year-old’s body was found on Tuesday in County Kerry. An Garda Síochána, the national police service, confirmed the details of the discovery.

    Authorities stated that the person of interest departed the region early on Tuesday, prior to the discovery and reporting of Carney’s body. A murder investigation has been initiated, and local police are collaborating with global law enforcement agencies.

    Carney, originally from Westchester County just north of Manhattan, relocated to Ireland in 2021 alongside her young daughter, as reported by the Irish Independent.

    Split image of Killarney, Ireland, and American citizen Jamey Carney.

    Jamey Carney, an American citizen, was found deceased in her Killarney, Ireland home, where police have begun a murder inquiry. Known for its appeal to tourists, the town remains a hub of investigation. (iStock / Jamey Carney via Facebook)

    The State Department confirmed to News Media that an American citizen died in County Kerry on July 7 and said it was providing consular assistance to the victim’s family.

    “The Trump Administration has no higher priority than the safety and security of Americans,” the agency said.

    The Irish Mirror reported the person of interest was an asylum seeker living in state-run accommodation in Killarney who allegedly fled to Turkey. The outlet also reported that the man, who previously lived in France and the United Kingdom, knew Carney and frequently stayed at her home.

    Carney’s social media profiles described her as a “New Yorker in Ireland” and showed her with a man she identified as her partner. In one recent post, she referred to them as a “mixed couple.” Police have not identified the person of interest or said whether he is the man featured in the posts.

    Documents reviewed by News Media indicate she also had ties to Rockland County, New York, and northern New Jersey, while News Media sources said she was a familiar face along Yonkers’ MacLean Avenue, a neighborhood with a large Irish-American community.

    The Irish Independent, citing sources, reported Carney was found with bedclothes covering her body and had suffered severe head and neck injuries, with indications she may have fought to defend herself. The room was heavily bloodstained, according to the outlet.

    Side-by-side Facebook photos of Jamey Carney.

    Side-by-side Facebook photos of American citizen Jamey Carney, who was found dead at her home in Killarney, County Kerry. Irish police have launched a murder investigation into her death. (Facebook)

    Investigators believe the person of interest first arrived in the United Kingdom before traveling to Ireland, RTÉ reported. Detectives have contacted airline and transport officials and are coordinating with British authorities as they work to establish his identity and movements.

    Despite the international search, Irish police have not released the man’s name, image or a description, saying they are not in a position to comment on his age, name or nationality for legal reasons, according to RTÉ.

    The news has rattled the picturesque southwest Irish town, a gateway to Killarney National Park and the famed Ring of Kerry, two of Ireland’s biggest draws for American visitors.

    Carney’s LinkedIn profile indicated she moved to Ireland in 2021 to work for a healthcare outsourcing company after previously working as an insurance agent and real estate salesperson in the New York metropolitan area.

    Her social media accounts are filled with selfies and content with her daughter as well as her partner. It shows she also supported the Free Palestinian movement and her bio included criticism of U.S. Immigration and Customs Enforcement (ICE).

    Entrance to the Homeland housing estate on Muckross Road in Killarney, Ireland, where Jamey Carney lived.

    The entrance to the Homeland housing estate off Muckross Road in Killarney, County Kerry, where American citizen Jamey Carney was found dead at her home. Irish police have launched a murder investigation. (Google Maps)

    Carney is being remembered locally as a devoted mother who loved living in Killarney.

    Councillor Martin Grady, who said he knew her personally, told the Irish Independent she was “a loving, caring mother” and “always happy and smiling.”

    Carney marked the Fourth of July with her partner just days before her death, per her social media account.

    California Mother Reacts Strongly After Teen Son Suffers Severe Firework Injury on Independence Day

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    A Fourth of July celebration took a devastating turn for two Southern California teenagers, as they suffered severe hand injuries, potentially resulting in amputations. Now, one of their mothers is urgently warning others to be cautious.

    Maria Escalante, mother to twin boys, shared with CBS News how her son, along with a friend, ignited an illegal firework that they had found on the streets of Anaheim. The firework exploded in their hands almost immediately.

    As a result, Escalante’s son lost several fingers on his right hand and is currently in the hospital with both hands heavily bandaged.

    His twin brother, who witnessed the harrowing incident, is deeply traumatized by what transpired, according to Escalante.

    “He’s really not doing well. He will likely remain in the hospital for around two months. His hands are severely damaged,” Escalante explained to CBS.

    The devastated mother said that her son would need reconstructive surgery, but if there isn’t blood circulation in his surviving fingers, then the only way forward would be to amputate his fingers.

    “They’re going to do their best to reconstruct his hands, but they can’t guarantee nothing. … They’re going to see if he has proper circulation going to the last fingers he has, to the few fingers he has left in his hand,” she told the news outlet. 

    Escalante went back to the scene on S. Mountain View and found pieces of the illegal firework. She is demanding that the Anaheim Police Department investigate the pipeline of the pyrotechnics. 

    “His [the other teen’s] mother told me that every year they sell illegal fireworks here, so I don’t know if the Anaheim Police Department knows about this or not, but they need to start investigating,” she said. She added the other boy’s hands were also badly injured.

    Illegal fireworks continue to pose a severe safety threat throughout California.

    According to 2023 data from the California Department of Public Health, fireworks incidents led to 718 emergency department visits and 200 nonfatal hospitalizations across the state.

    Last month, The California Post reported that banned fireworks are steadily streaming into the Golden State from Nevada, where a dozen retailers are seeing a substantial influx of California buyers seeking to evade local bans.

    The devastating consequences of these explosives were seen at a Fourth of July party last year, when an 8-year-old girl lost her life after a man ignited an illegal $400 cake packed with professional-grade explosives that ultimately malfunctioned.

    Revitalize Your Core: 4 Bed Exercises to Boost Deep Core Strength Beyond Planks for Seniors

    If waking up and getting out of bed has become a little daunting as you’ve aged past 60, you’re not alone. Restoring deep-core strength can make those early morning movements more manageable with just a few gentle exercises.

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    Effective deep-core exercises might seem deceptively simple. You may barely notice movement, yet your lower abs, breathing muscles, and spine stabilizers are diligently at work. This intricate play between muscles helps maintain a robust stance for various daily activities—from getting up in the morning to handling chores like carrying groceries or reaching overhead.

    Instructing those over 60 in core strengthening, my focus is on their ability to breathe naturally while maintaining proper posture. The deep core—comprising the transverse abdominis, diaphragm, pelvic floor, and spinal support muscles—works optimally as a cohesive unit. Practicing these exercises on a firm bed can hone this coordination, setting the groundwork for more demanding floor routines.

    While extended planks can beef up core endurance, they also stress the shoulders and wrists. Instead, these four exercises, perfect for a firm mattress, emphasize breathing, bracing, and controlled leg motions to engage the deep abdominal muscles without unduly taxing the upper body. If the mattress seems too soft or unstable, consider shifting these movements to the floor for balance.

    5 Wall Pilates Moves That Flatten Lower Belly Faster Than Gym Classes After 60

    Supine Heel Taps

    Supine heel taps teach your deep core to hold your ribs and pelvis steady while one leg moves at a time. The exercise looks simple, but your lower abs and obliques have to resist the urge for your low back to arch as each heel reaches toward the bed. That makes it a much better fit here than a high-rep ab exercise that relies on swinging or speed. Keep the range short enough that you can stay in control from the first tap through the last.

    Muscles Trained: Transverse abdominis, obliques, rectus abdominis, hip flexors, pelvic floor.

    How to Do It:

    1. Lie on your back on a firm bed with your arms by your sides.
    2. Lift your knees until your hips and knees are bent to about 90 degrees.
    3. Exhale gently and tighten your lower abs.
    4. Lower one heel toward the bed without changing the position of your ribs or pelvis.
    5. Tap the bed lightly, then bring your leg back to the starting position.
    6. Alternate sides for the full set.

    Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Rest for 30 to 45 seconds between sets.

    Best Variations: Short-range heel taps, alternating heel taps, slow-tempo heel taps.

    Form Tip: Keep your low back quiet as your heel lowers. Shorten the range as soon as you feel your ribs flare or your pelvis tip forward.

    Bent-Knee Fallout

    Bent-knee fallouts train your deep core to keep your pelvis steady while one leg moves away from your midline. It looks simple, but the lower abs and obliques have to control the motion to keep your hips level. This makes it a useful exercise for building trunk stability without holding a long plank. Keep the range small at first and make every rep feel smooth.

    Muscles Trained: Transverse abdominis, obliques, hip stabilizers, pelvic floor.

    How to Do It:

    1. Lie on your back with your knees bent and feet flat on the bed.
    2. Place your fingertips on the front of your hip bones.
    3. Exhale gently and tighten your lower abs.
    4. Slowly let one knee open out to the side.
    5. Keep your pelvis still as the leg moves.
    6. Bring the knee back to center, then repeat on the other side.

    Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Rest for 30 to 45 seconds between sets.

    Best Variations: Smaller-range fallouts, banded fallouts, slow-tempo fallouts.

    Form Tip: Keep the front of your pelvis facing the ceiling rather than letting it roll with your knee.

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    Dead Bug March

    Dead bug marches challenge your deep core to keep your low back and pelvis steady while one leg lifts at a time. The movement gives you a clear way to practice control using the same single-leg positions you use when walking and climbing stairs. The bed adds a little support, while the slow march keeps the abdominal muscles engaged. Start with a small lift and build range only when you can keep your trunk quiet.

    Muscles Trained: Transverse abdominis, obliques, rectus abdominis, hip flexors, pelvic floor.

    How to Do It:

    1. Lie on your back with your knees bent and feet flat on the bed.
    2. Raise your arms toward the ceiling.
    3. Exhale gently and brace your lower abs.
    4. Lift one knee until your thigh is close to vertical.
    5. Lower your foot back to the bed with control.
    6. Alternate sides for the full set.

    Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Rest for 30 to 45 seconds between sets.

    Best Variations: Single-leg marches, heel taps, slow-tempo marches.

    Form Tip: Keep your ribs and hips stacked as the knee lifts, and reduce the range if your low back starts to arch.

    Bent-Knee Reverse Crunch

    A bent-knee reverse crunch targets your lower abs and obliques by requiring your pelvis to move with control rather than simply swinging your legs. The small tuck at the top of the rep gives your deep abdominal muscles a chance to brace while your hips shift gently away from the mattress. Keep the range short and deliberate. The goal is to feel your abs initiate the movement, not your hip flexors taking over.

    Muscles Trained: Rectus abdominis, transverse abdominis, obliques, hip flexors, pelvic floor.

    How to Do It:

    1. Lie on your back on a firm bed with your knees bent and feet flat on the mattress.
    2. Rest your arms by your sides with your shoulders relaxed.
    3. Exhale gently and tighten your lower abs.
    4. Bring your knees toward your chest as you lightly tuck your tailbone off the bed.
    5. Pause for one second at the top.
    6. Lower your hips and feet back down with control before repeating.

    Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps. Rest for 30 to 45 seconds between sets.

    Best Variations: Short-range reverse crunches, arms-at-sides reverse crunches, slow-tempo reverse crunches.

    Form Tip: Keep the movement small. Your hips only need to lift a few inches for your abs to do the work.

    5 Morning Exercises That Build Strength Faster Than Dumbbells After 60

    How to Build Deep-Core Strength From Bed After 60

    Deep-core work should leave you feeling more connected through your trunk, not worn out from rushing through reps. These exercises work well two to four days per week, especially as part of a short morning routine.

    • Use a firm surface: A stable mattress helps you feel your position. Move to the floor if you sink deeply into the bed or struggle to stay steady.
    • Exhale during the effort: A long, controlled exhale helps you brace the lower abs without holding your breath.
    • Start with small ranges: Keep the leg movements short until you can hold your ribs and pelvis in position throughout the set.
    • Progress one detail at a time: Add one or two reps, extend the exhale, slow the lowering phase, or reduce rest once the current version feels controlled.
    • Stop for sharp or worsening pain: Muscle effort is expected. Pain that is sharp, spreads, or lingers calls for individualized guidance from a qualified clinician.

    A stronger deep core makes everyday movement feel more organized from the inside out. Practice the breathing and bracing work consistently, then let the controlled leg movements build on that foundation.

    References