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Revitalize Your Core: 5 Standing Exercises Perfect for Those Over 60

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Revitalize Your Core: 5 Standing Exercises Perfect for Those Over 60

According to a strength coach, five standing exercises surpass traditional planks in building core strength for those over 60.

While planks certainly have their benefits, they don’t always mimic the way our bodies move in daily life. Once you hit 60, your core needs to support you as you stand, walk, and reach, making it crucial to train in positions that reflect everyday activities. Standing exercises for the core not only build strength but also enhance balance, coordination, and posture.

In my experience with clients at this life stage, a key change is transitioning core workouts from floor-based to more functional, upright positions. Over the years, I’ve observed that focusing on anti-rotation, controlled loading, and dynamic stability helps individuals quickly regain confidence in their movements. The result isn’t just a stronger core; it’s improved posture, better movement, and a greater sense of control over one’s body.

For those aiming to rebuild strength and stability, it’s advisable to complete 8 to 12 working sets per week using standing core exercises. Incorporating a variety of tools like cables, bands, kettlebells, or dumbbells can keep your workouts engaging and effective. The following five exercises are designed to train your core in the way it’s meant to function. They not only challenge your stability and enhance coordination but also build strength that translates into everyday activities.

If your goal is to rebuild strength and stability, aim for about 8 to 12 total working sets per week using standing core-focused movements. Mix in different tools, such as cables, bands, kettlebells, or dumbbells, to keep your training fresh and effective. The five exercises below train your core the way it’s designed to work. They challenge your stability, improve coordination, and help you build strength that carries over into everything you do.

Pallof Press

The pallof press is one of the best ways to train your core to resist rotation. Instead of creating movement, your job is to stop it, which is exactly what your core does during daily activities. Pressing the handle away from your body increases the demand on your core with every inch. You’ll feel your obliques and deep stabilizers fire up immediately. Over time, this builds a strong, steady core that protects your spine and keeps your movement controlled.

Muscles Trained: Obliques, transverse abdominis, rectus abdominis, and shoulders

How to Do It:

  1. Attach a handle to a cable machine or band at chest height.
  2. Stand perpendicular to the anchor point and hold the handle at your chest.
  3. Brace your core and stand tall.
  4. Press the handle straight out in front of you.
  5. Hold briefly while resisting rotation.
  6. Bring the handle back to your chest with control.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per side. Rest for 45 to 75 seconds between each set.

Best Variations:
 Half-kneeling Pallof press, overhead Pallof press, banded Pallof hold

Form Tip: Keep your hips and shoulders square throughout the movement.

Kettlebell Deadlift

While often thought of as a lower-body movement, the kettlebell deadlift is a critical core exercise. Your core works hard to stabilize your spine as you hinge at your hips and lift the weight. This reinforces proper movement patterns while building strength throughout your posterior chain and teaches your core to support the load safely. That carries over directly into daily activities like picking things up from the ground.

Muscles Trained: Glutes, hamstrings, lower back, and core

How to Do It:

  1. Stand with your feet hip-width apart and a kettlebell between your feet.
  2. Hinge at your hips and grab the handle with both hands.
  3. Keep your back flat and chest slightly forward.
  4. Drive through your feet to stand up tall.
  5. Squeeze your glutes at the top.
  6. Lower the kettlebell back down with control.

Recommended Sets and Reps: Perform 3 to 4 sets of 8 to 12 reps. Rest for 60 to 90 seconds between each set.

Best Variations: Sumo deadlift, single-leg deadlift, elevated deadlift

Form Tip: Push your hips back and keep the weight close to your body.

Cable Woodchop

The cable woodchop trains your core through rotation while maintaining control. This builds strength in your obliques and improves how your body transfers force from your lower body to your upper body. It also challenges coordination and balance as you move through the pattern. That combination makes it highly effective for restoring functional core strength. You’ll feel your entire midsection working together.

Muscles Trained: Obliques, rectus abdominis, shoulders, and hips

How to Do It:

  1. Set a cable handle at shoulder height.
  2. Stand sideways to the machine and grab the handle with both hands.
  3. Brace your core and soften your knees.
  4. Pull the handle diagonally across your body.
  5. Rotate through your torso while keeping control.
  6. Return to the starting position slowly.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per side. Rest for 45 to 75 seconds between each set.

Best Variations: Low-to-high woodchop, banded woodchop, kneeling woodchop

Form Tip: Control rotation and avoid relying on momentum.

Suitcase Carry

The suitcase carry challenges your core to resist bending to one side. Every step forces your obliques to stabilize your torso and keep you upright. This builds strength that directly improves balance and posture. It also teaches your core how to stay engaged during movement. Over time, this helps you feel more stable and confident in everyday activities.

Muscles Trained: Obliques, transverse abdominis, and grip

How to Do It:

  1. Hold a weight in one hand at your side.
  2. Stand tall with your shoulders level.
  3. Begin walking forward with controlled steps.
  4. Keep your torso upright and avoid leaning.
  5. Maintain core tension throughout the movement.
  6. Switch sides after completing your set.

Recommended Sets and Reps: Perform 3 to 4 sets of 20 to 40 seconds per side. Rest for 45 to 75 seconds between each set.

Best Variations: Farmer carry, front carry, offset carry

Form Tip: Keep your shoulders even and avoid tipping to one side.

Landmine Rotation

The landmine rotation trains your core to move while stabilizing. This controlled rotational pattern strengthens your obliques while improving coordination. It also allows you to generate and control force safely. That makes it a great option for building strength without unnecessary strain. You’ll develop a more responsive and capable core with consistent practice.

Muscles Trained: Obliques, shoulders, hips, and core stabilizers

How to Do It:

  1. Hold the end of a barbell anchored in a landmine setup.
  2. Stand with your feet shoulder-width apart.
  3. Hold the barbell with both hands in front of your body.
  4. Rotate the barbell from one side to the other.
  5. Pivot your feet as needed to stay balanced.
  6. Control the movement throughout each rep.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per side. Rest for 45 to 75 seconds between each set.

Best Variations: Half-kneeling landmine rotation, slow tempo rotation, press and rotate

Form Tip: Move with control and keep your core braced throughout.

The Best Tips for Building Core Strength With Standing Exercises After 60

cable woodchopper exercise demonstrated with band
Shutterstock

Building core strength after 60 is about training your body in ways that reflect how you actually move. Standing exercises challenge your balance, coordination, and stability all at once, which makes them incredibly effective. You don’t need to spend time on the floor to build a strong core. Instead, focus on movements that teach your body to stabilize, resist, and control force in real time. Over the years, I’ve seen this approach help people feel stronger, more capable, and more confident in their everyday movement. When your core works the way it’s supposed to, everything else becomes easier.

Here’s how to get the most out of your training:

  • Train anti-rotation often: Exercises like Pallof presses and carries build real-world stability.
  • Stay tall through every movement: Good posture increases core engagement and reduces strain.
  • Use controlled movement: Slow, deliberate reps improve muscle activation and coordination.
  • Mix movement patterns: Include carries, rotations, and hinges for complete core development.
  • Progress gradually: Increase resistance or time under tension as your strength improves.
  • Stay consistent: Aim for 8 to 12 total working sets each week for best results.

Commit to these principles, and you’ll build a stronger core that supports you in every step, lift, and movement.

References

  1. Rodríguez-Perea, Ángela et al. “Core training and performance: a systematic review with meta-analysis.” Biology of sport vol. 40,4 (2023): 975-992. doi:10.5114/biolsport.2023.123319
  2. Zhong, Yuanji et al. “Effects of core training on balance performance in older adults: a systematic review and meta-analysis.” Frontiers in public health vol. 13 1661460. 9 Oct. 2025, doi:10.3389/fpubh.2025.1661460

Unprecedented Baptism Wave: NY Diocese Welcomes Hundreds into Faith

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Unprecedented Baptism Wave: NY Diocese Welcomes Hundreds into Faith

“Through Baptism, we are reborn into a new life with Christ, who has risen from the dead. Today, let us find strength in faith, hope, and love, so that with compassion and courage, we can share the joy of the Risen Lord! We extend our prayers especially to those Baptized and Confirmed tonight—may God bless them and sustain their faith,” the cathedral declared.

Father Duffy emphasized that the developments were not the result of his personal efforts.

“As a priest, it’s not about what I’m doing. It’s about the message of Jesus Christ being shared, and that message resonates with people here in Rockville Centre and far beyond,” he explained.

In another part of the world, more than 700 adults in Paris, France, were reportedly set to join the Catholic Church during the Easter vigil, according to a report by EWTN News on Friday.

The trend of individuals converting to Catholicism is growing in the United States, as reported by Breitbart News on March 29.

The “boom” in adult baptisms in France is a relatively recent phenomenon. It has intensified over the past decade, with a marked acceleration following the COVID-19 pandemic, reaching record levels since 2024.

Indeed, the number of people converting to Catholicism was on the rise in America, Breitbart News reported March 29.

According to Bishop Robert Barron, the church broke the record last year for the number of adults converting and did it again this year. He said many adults have expressed a hunger for the truth.

He noted, “St. Augustine said, ‘Lord, you’ve made us for yourself, and therefore our heart is restless till it rests in you,’ and that remains true. There’s a longing in the heart that can’t be satisfied by anything in this world, and so religion speaks to that.”

In February, President Donald Trump celebrated the return of faith that was spreading across the nation while speaking at the National Prayer Breakfast, according to Breitbart News.

“To be a great nation, however, I think, and I may be wrong, but I don’t think so because I’ve watched a lot and I study a lot, you have to have religion. You have to have it. You have to have faith. You have to have God,” he said, also stating “Thankfully, as we gather today, there are many signs that religion is coming back, and now it’s no longer signs. It’s just coming back. It’s coming back so strong.”

Hatsune Miku Unveils Groundbreaking Mecha Transformation

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Hatsune Miku has become a global icon, transcending her origins to make anime more mainstream and approachable around the world. Now, she’s shattering another barrier with a groundbreaking Vocaloid collectible that’s sure to captivate fans.

Bandai is set to release the METAL BUILD Hatsune Miku figure, marking the first time Miku joins the prestigious line and introducing the series’ inaugural female character. This collectible features Miku in a striking new outfit with a quasi-mechanical design, incorporating real metal to enhance its style and heft. Currently available for pre-order, this figure represents Miku’s most sophisticated and futuristic incarnation to date.

While Miku has been featured in a variety of merchandise, the METAL BUILD figure stands out by swapping cuteness for a sleek, modern aesthetic. As the first female entry in the series, Miku’s inclusion is notable, especially since she’s not derived from a typical mecha anime. This places her among the ranks of figures inspired by legendary series like Mobile Suit Gundam, solidifying her status in this esteemed collection.

Amid her many other forms of branding and merchandise, the new METAL BUILD Hatsune Miku collectible eschews kawaii for cool. The figure is the first female character represented in the line, and strangely enough, she’s not directly derived from any mecha anime. Given that the other figures in the series are based on works such as the Mobile Suit Gundam franchise, this puts METAL BUILD Miku in esteemed company.

The overall design has a strong cyberpunk and cybernetic aesthetic to Miku’s usual appearance, making her look like a character out of Ghost in the Shell. This means that external joints and an exposed back are part of the equation, along with die-cast construction for her limbs. As a result, she’s loaded with articulation and can pose better than perhaps any other figure for Miku, and this isn’t hindered by her outfit.

Instead of her usual shirt, tie and skirt combo, this take on Miku has a cloth outfit comprised of a jacket and shin guard-like material. Her twintail hairstyle is also brought to life through PVC parts, creating an animated flow to the figure’s overall aesthetic while fitting the science-fiction tone of the release. Also befitting this concept while honoring the character’s musical roots is her weapon, which looks like a cross between a hi-tech guitar and a futuristic long rifle.

On top of this and four interchangeable faces, she also comes with three pairs of hands, alternate bangs that have their own headdress, two different backpacks and further armor to be placed on her wrist. The figure is set to become available for pre-order on Friday, April 3, with the online cost listed on Jump Ichiban as US$323. Expected to be released in October 2026, this take on Miku is certainly hitting higher (and more mechanical) notes than ever before.

From Mild UTI to Life-Threatening Sepsis: Urgent Symptoms You Can’t Ignore to Protect Your Health

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From Mild UTI to Life-Threatening Sepsis: Urgent Symptoms You Can’t Ignore to Protect Your Health

As we meandered along the Twin Coast Discovery Highway, a picturesque route stretching from Auckland to the northern extremes of New Zealand, the painkillers’ effect began to diminish. The relief I’d been relying on dissipated, and an overwhelming wave of pain swept through me.

The sensation was akin to a dam giving way, unleashing a torrent of agony that seized every inch of my body. My head throbbed intensely, as though my brain was straining against my skull, while my chest constricted painfully. Bent over my knees, I fought the urge to vomit, every muscle and bone in my body screaming in protest.

Whenever I attempted to speak, the only sounds I managed were desperate, low sobs and groans. We were still a daunting half-hour drive from the nearest hospital, and the fear gripped me that I might not make it there in time.

This was far from the idyllic Easter weekend I had envisioned spending with my boyfriend’s family in New Zealand. Instead of leisurely enjoying the scenic beauty, I found myself battling a relentless, consuming pain.

This was not how I had pictured my Easter weekend with my ­boyfriend’s family in New Zealand playing out.

Yet what started with a mild urinary tract infection (UTI) ended up putting me in hospital for four days and left me with months of physical and psychological repercussions.

I saw the diagnosis on my medical chart when I was finally discharged: Sepsis.

I didn’t know what it meant at the time, but I now know that I have survived a life-threatening condition that kills 48,000 people in the UK each year. That’s more than breast, bowel and prostate ­cancers combined.

Rosie Beveridge developed sepsis while she was on holiday with her boyfriend in New Zealand

Rosie Beveridge developed sepsis while she was on holiday with her boyfriend in New Zealand

That pain, that ‘I feel like I am going to die’ sensation – a known symptom of sepsis – is what it felt like when my immune system’s response to infection spiralled out of control and it began to attack my organs.

Plummeting blood pressure is only the first in a series of unpleasant side-effects. If you’re unlucky and don’t get the right treatment in time, it can cause shock, organ failure and eventually death.

Sepsis can be triggered by any infection, from a simple cut on the finger through to meningitis. Up to 30 per cent of cases start with a UTI.

My UTI started the Wednesday before Easter, 2024, and it was mild so I didn’t even go to the pharmacy.

But by the time we arrived at the beach in remote northern New Zealand, four hours north of Auckland, on Friday afternoon, my lower back had begun to ache, and the right side of my abdomen began to feel as though it was being stabbed.

Conscious of the fact that I was the girlfriend at the family event – and not wanting to make a fuss – I told myself it was nothing. By Friday evening, I was starting to feel achy all over.

At 7am on Saturday, I woke up and ran to the bathroom to vomit. My boyfriend checked on me as he got up to go fishing with the boys. He asked if he should stay but I waved him off. ‘Don’t be silly. It’s a 24-hour bug.’

But by Saturday night, despite taking painkillers to get myself through the annual Taupo Bay Easter fishing competition, I couldn’t walk due to the pain in my back and abdomen. Miserable and shaking, I crawled to bed.

I woke throughout the night in alternating sweats and shivers.

On Sunday morning, I told my boyfriend I needed to see a doctor. The stabbing pain in my side seemed to radiate out, and my lower back and legs felt as though the muscle had been tenderised. We agreed that if I still felt bad the next day, we would book an appointment.

I woke up on Monday morning with every symptom intensified, so we booked an appointment at the nearest hospital in Kawakawa; an hour’s drive away. The first doctor I saw thought it could be appendicitis. This sort of misdiagnosis is not unusual, as Dr Ron Daniels, an NHS consultant in intensive care and founder and Chief Medical Officer of the UK Sepsis Trust, later told me.

‘Sepsis can arise as a consequence of infection anywhere in the body, so it’s almost as if no two people with sepsis look the same,’ he explains.

At this rural New Zealand ­hospital my misdiagnosis with appendicitis is likely to have saved my life.

The hospital was too small to have an operating theatre, so I was sent to another hospital an hour away. It was there that they realised I was not suffering from appendicitis – and treated me for sepsis.

The memory of that car journey is blurry, but I remember being scared: I was 23, on the other side of the world from my family, swimming through a painful fog with every movement.

When we arrived my boyfriend went to talk to the front desk nurse and turned to find me curled up in a ball on the waiting room floor with my head pressed to the linoleum.

I remember being wheeled through the ICU as I vomited into a bowl, then being on a bed with the nurse struggling to get a drip into my arm. I was shaking so badly that two people had to hold me down to do it.

The doctors around me were murmuring quietly. ‘Appendicitis?’ ‘Sepsis?’ ‘Peritonitis?’

They treated me with what Dr Daniels told me were the correct medical steps (known as the sepsis six) in those first few hours, including intravenous antibiotics and monitoring my vital signs, particularly blood pressure.

Thankfully, the immediate care I received in the ICU saved my life. This, tragically, is not the same for everyone.

Sepsis is so fast-moving that every minute matters.

As Dr Daniels put it: ‘Every hour’s delay in getting the right treatment can make a difference to the chance of survival, somewhere between about 1 and 2 per cent an hour.’

He emphasises that the most important thing in diagnosis is in empowering those affected and their family to speak up: ‘There’s no single diagnostic blood test we can do. So to get this right we need a public who are empowered to ask the question “Could it be sepsis?”‘

Rosie on holiday with her boyfriend. What started with a mild urinary tract infection (UTI) ended up putting her in hospital for four days and left her with months of physical and psychological repercussions

Rosie on holiday with her boyfriend. What started with a mild urinary tract infection (UTI) ended up putting her in hospital for four days and left her with months of physical and psychological repercussions

Rosie in hospital during her sepsis ordeal. The next four days were a haze of a fever which didn't break for two days, she says

Rosie in hospital during her sepsis ordeal. The next four days were a haze of a fever which didn’t break for two days, she says

Later in the evening, once my condition was more stable, I was moved to a ward.

The next four days were a haze of a fever which didn’t break for two days – despite the fluids and IV antibiotics – and consequently what felt like endless tests and scans: Bloods, urine, MRI, CT and ultrasound.

On the fifth day I was discharged. The doctors tentatively confirmed that they thought I had sepsis from a kidney infection, but, as Dr Daniels tells me, the source of the infection ­causing sepsis can be hard to identify – yet another roadblock for emergency doctors in treating sepsis effectively.

I could walk, but, too exhausted and weak to get far, I left hospital the same way I came in: In a wheelchair.

I’d gone to New Zealand to meet friends on a kumara (sweet potato) farm in the north-­western reaches but despite my best efforts to stay upbeat, my ­recovery was slow and it was an incredibly lonely four weeks before I was able to join everyone out in the fields.

I was exhausted all the time and found it difficult to get out of bed each morning, often having to sleep again in the afternoon. It was as though a weight settled on my chest in those first few days after being discharged and did not truly lift for months.

This is not uncommon: Post-sepsis syndrome (PSS) – fatigue, anxiety and memory issues – affects up to 40 per cent of survivors and can last anywhere from a few weeks to the rest of a patient’s life.

As Dr Daniels explains: ‘Sepsis causes inflammation across all of the tissues in the body, with the death of cells occurring as a result. It’s thought this cell death contributes to the complexity and range of symptoms in PSS.’

Now, almost two years on, my physical and mental health have recovered and most of my friends don’t know it ever happened.

It’s only when I see stories in the media where people die from sepsis, that I am brought back to that moment, in the Whangarei hospital waiting room, forehead pressed to the floor, terrified that I was going to die.

Dr Daniels explained that feeling for me. He said: ‘This sense of impending doom is frequently described by survivors – when we consider the actions of a pet dog or cat when it is sick, they might take themselves off to die… it appears that instinct is not restricted to animals.’

In other words, it seems to come from the deepest-rooted kind of instinct, that your organs and your body are shutting down.

Hanging up the phone with Dr Daniels, I sat in silence for a moment or two before bursting into tears.

Filled with a rushing sense of gratitude for both his work and the doctors in New Zealand who knew how to spot the signs, it finally sank in – nearly two years on – that without them, one of those tragic news stories might well have been me.

sepsistrust.org

What to watch for 

Sepsis can often be mistaken for a chest infection or upset stomach. Signs it may be sepsis are:

  • Slurred speech or confusion
  • Extreme shivering or muscle pain
  • Passing no urine in a day
  • ‘I feel like I might die’
  • Skin that is mottled or discoloured

Anyone who develops any of these symptoms should seek medical help urgently – and ask doctors: ‘Could this be sepsis?’

Mother Faces Charges for Allegedly Assaulting Child, Prompting Intervention After School Report

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Mother Faces Charges for Allegedly Assaulting Child, Prompting Intervention After School Report

Candice McClure (Cherokee County Sheriff’s Office).

A Georgia mother faces a lengthy prison sentence after her child confided in an elementary school teacher about enduring severe abuse at home. The child revealed that their mother had beaten their legs, choked them, and frequently struck them on the forehead with a belt, as reported by prosecutors.

The Cherokee County District Attorney, Susan K. Treadaway, praised the educators for their critical role in this case. “The schoolteachers are the heroes,” Treadaway stated in a statement following the sentencing of Candice McClure. “They recognized the signs of abuse and created a safe place for the child to come forward.”

McClure, aged 35, hailing from Lenox, was handed a 40-year prison sentence after a jury convicted her of aggravated assault and child cruelty. This verdict came at the conclusion of a four-day trial, as detailed by the District Attorney’s office. The office revealed that McClure had been inflicting abuse on “the same child” for nearly a decade, having previously faced child cruelty charges in 2016.

The conviction arose from a report initiated by the child in 2023, which led to a thorough investigation by Child Services that exposed the ongoing abuse.

The District Attorney’s office recounted that a Cherokee County elementary school teacher expressed concerns about potential child abuse regarding a student in her class. The child had confided in the teacher about McClure’s violent actions, including kicking, punching, and choking. This disclosure prompted the Division of Family & Children Services (DFCS) and the Canton Police Department to launch a child abuse investigation into McClure’s conduct.

DFCS workers made an unannounced visit to McClure’s home after the investigation was launched and a DFCS employee photographed bruising on the child’s leg and a “patterned injury on the child’s forehead.”

“The child was transported to Children’s Healthcare of Atlanta, where medical providers documented significant bruising on the legs, as well as a patterned injury on the forehead consistent with being struck by a belt,” the DA’s office explained.

The child later participated in a forensic interview, during which the child provided additional information. “The family was new to Cherokee County, and we believe the abuse had been ongoing before the family arrived,” the DA’s office said.

McClure’s indictment, which was viewed by Law&Crime, says she used her hands to strangle her child “by applying pressure to the neck and throat.” It also says she “maliciously” caused “cruel and excessive physical and mental pain” by strangling the child and striking them repeatedly on their legs.

During the trial, jurors heard testimony from a dozen witnesses, including the victim, other family members, law enforcement, medical providers, child advocacy experts, DFCS personnel, and Cherokee County School District personnel. Prosecutors introduced 20 exhibits, including a recorded forensic interview of the child, photographs of the victim’s injuries, and documentation from school personnel that helped convict McClure.

The jury deliberated for just two and a half hours before returning its verdict.

“At trial and during sentencing, the state referenced the defendant’s prior difficulties, including medical evidence and photographs documenting injuries to the same child in another county in 2016,” the DA’s office recounted. “The child was 4 years old at that time.”

News reports published by The Valdosta Daily Times and Thomasville Times-Enterprise in 2016 describe how McClure’s child was taken to a medical center two different times that year with “unexplainable” bruises and scrapes covering their body “from head to toe.”

The child delivered a victim impact statement at McClure’s sentencing last week, accompanied by an adoptive parent, a victim advocate, and their service dog Parker “who provided comfort and support,” according to the DA’s office.

“The child expressed appreciation for being ‘heard’ by the jury and told the defendant that no one deserves to be treated in that manner,” the office said. “Judge Wallace then acknowledged the child’s trauma on the record before imposing the maximum sentence allowed under Georgia law.”

Treadaway described the child’s trauma and abuse as “heartbreaking” in her statement announcing McClure’s sentence.

“Instead of protecting her own child, the defendant repeatedly inflicted abuse that caused lasting harm,” Treadaway said. “This conviction and sentence send a clear message that Cherokee County will not tolerate the abuse of children and will hold offenders accountable to the fullest extent of the law.”

U.S. Executes Unprecedented Operation to Rescue Airman in Thrilling Mission

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U.S. Executes Unprecedented Operation to Rescue Airman in Thrilling Mission

Perched in a precarious mountain-top ravine with only a pistol for defense, a U.S. Air Force colonel faced a grim situation as armed tribesmen closed in on his position. The likelihood of survival seemed dim.

Yet, thanks to what is being hailed as the most audacious Special Forces rescue operation in U.S. history, the colonel is now safely out of Iran. This remarkable extraction involved a massive deployment of Special Forces commandos, a strategic CIA drone operation, and some innovative problem-solving to prevent a last-minute catastrophe.

Here’s a look at how this extraordinary rescue mission played out.

On Saturday, a large contingent of Special Forces launched a daring mission deep within Iranian territory. This initiative followed an initial rescue attempt that successfully extracted one of the two crew members who had ejected near the town of Talkhuncheh. However, the second crewman remained stranded, prompting a more elaborate and bold operation to ensure his safe return.

Hundreds of special forces launched a mission deep inside Iran on Saturday after an initial rescue only managed to save one of the two crewmen who ejected near the town of Talkhuncheh.

The remaining weapons systems officer hiked through the mountains while evading Iranian search parties and using his rescue beacon sparingly – before he was eventually located by the CIA.

Drones then watched over him and killed any Iranians who got within three kilometres before special forces flew in to a desert airstrip near his location.

SEAL Team 6 commandos rescued the officer from the mountain top by helicopter and then returned to the nearby desert airstrip.

However two transport planes and one helicopter became stuck in the mud and unable to take off, leaving more military personnel stranded behind enemy lines as Basij fighters closed in on their botched rescue site.

Three more transport planes were flown in to evacuate the downed airman and the rescue party, as they were evacuated under gunfire from the advancing Iranians.

Miraculously, the forces escaped unharmed in what is being hailed as the most daring US special operation in history. 

As they left, the Americans were forced to ‘blow up’ their own stricken planes and helicopter, to prevent them falling into the hands of the Iranian military.

It was a move likely to have cost millions of dollars to the US military and showed the urgency of the US forces to evacuate under extreme pressure. 

Iranian media claimed they shot down the two transport planes, but provided no evidence to support the suggestion.

They later claimed that the US mission had failed and branded the rescue story as a ‘cover up’ to Trump’s heavy defeat.

Donald Trump branded the mission a huge success, saying it proved the Americans’ ‘dominance and superiority’ over the Iranian skies.

The C-130 transport planes were seen completely destroyed on the remote airfield inside Iran

The C-130 transport planes were seen completely destroyed on the remote airfield inside Iran

Trump touted the success of the rescue mission on Saturday evening in a Truth social post

Trump touted the success of the rescue mission on Saturday evening in a Truth social post

Injured after ejecting from an F-15 E Strike Eagle fighter jet which had been gunned down over Iran, stuck in a treacherous mountain range deep behind enemy lines and armed with just a handgun for protection, the situation could hardly have been more bleak for the stricken colonel.

He became separated from the pilot after they both ejected near the village of Talkhuncheh, Isfahan Province.

Iranian forces were quickly made aware of his presence and offered a $60,000 reward for his capture, leading Basij militia to advance on the mountain roads below.

The brave colonel, injured but mobile, trekked 70 miles and climbed to 7,000 feet where he activated his emergency beacon and lay low for nearly two days, hoping for an unlikely rescue.

Although he could use his emergency beacon to contact rescuers, it also risked giving his location away to the enemy and so he used it sparingly to avoid detection. 

Meanwhile, the CIA confused the Iranians, spreading word that the colonel had already been located and buying themselves time to locate the airman. He was eventually located by the CIA, who alerted the White House and the Pentagon.

His pilot had already been rescued just hours after the jet went down, after HH-60W Jolly Green 2 helicopters flew in under fire from Iranians.

Two of the helicopters were hit and the crew were injured, but they were able to escape Iranian airspace. 

The Americans used A-10 Warthogs to slow down the forces advancing on the colonel’s position, blocking roads around the extraction zone, striking communications towers and approaching vehicles. Iranian officials said at least four were killed in the strikes.

One A-10 Warthog was also hit by fire and later crashed in the Strait of Hormuz. An MC-130J refuelling aircraft was filmed fuelling two helicopters over the crash site. 

Iranian broadcasters then urged locals to seize the American, telling viewers: ‘If you capture the enemy pilot or pilots alive and hand them over to the police you will receive a precious prize.’

Fearing the colonel could be captured, the Americans then launched their daring rescue attempt and flew hundreds of special forces into Iranian airspace to rescue one man, at great risk to themselves.

US special forces sent in commandos from the elite SEAL Team 6, also known as DEVGRU and landed at a desert airstrip near the town of Mahyar. 

The Navy Seals flew in four MH-6 Little Bird helicopters and rescued the officer from the mountain top, before returning to the desert airstrip.

As they attempted to evacuate, disaster struck when the C-130 planes became stuck in the dirt and unable to take off, leaving dozens of US forces now also stuck behind enemy lines. 

Escaping under gunfire proved how close the forces came to disaster.

They were forced to destroy their stranded aircraft as they escaped, leaving millions of dollars worth of American air power in pieces in the Iranian mountains.

President Trump celebrated ‘one of the most daring Search and Rescue Operations in U.S. History’, but victory had been snatched from the jaws of defeat.

The remaining three rescue planes flew out of Iran to Kuwait and the mission was completed just before midnight. 

US forces involved in the rescue mission were forced to destroy two of their own planes after they became stuck in the remote Iranian airbase

US forces involved in the rescue mission were forced to destroy two of their own planes after they became stuck in the remote Iranian airbase

Iranian state media released images of the search and rescue planes which it claimed it shot down, though the US military says it 'blew [them] up' themselves

Iranian state media released images of the search and rescue planes which it claimed it shot down, though the US military says it ‘blew [them] up’ themselves

The two stranded aircraft were destroyed to prevent them from falling into IRGC hands, sources told The New York Times. 

An MH-6 Little Bird helicopter was also destroyed after it was damaged before evacuation, according to reports. 

Iranian sources said hundreds of soldiers and Basij fighters who tried to interfere with the rescue operation were ‘neutralised’ by American special forces. 

Mr Trump said this was the first time in military memory that two US pilots have been rescued, separately, deep in enemy territory, as he defiantly said that no American warfighter would ever be left behind.

He said dozens of aircraft armed with ‘the most lethal weapons in the World’ were sent by the US military to retrieve him.

‘This brave warrior was behind enemy lines in the treacherous mountains of Iran, being hunted down by our enemies, who were getting closer and closer by the hour,’ Trump added in a Truth Social post. 

The airman ejected from an F-15E fighter jet along with the aircraft’s pilot in the early hours of Friday, sparking a frantic two-day search operation that culminated in a fierce firefight. 

Trump said the aircraft’s pilot was secretly rescued hours after the crash, but that operation was kept quiet to not ‘jeopardize our second rescue operation’. 

He added that both operations were concluded ‘without a SINGLE American killed, or even wounded’, despite reports of injuries in the pilot’s rescue as well as the colonel’s own injuries.

Iranian media reported five people were killed in strikes during the US rescue operation. 

The F-15E jet was downed on Friday soon after a US A-10 Warthog was also shot from the sky by Iranian forces in a chaotic day of fighting, marking the first US aircraft downed since the start of the conflict. 

Pictured: The ejected seat from the F-15 fighter jet as published in Iranian media

Pictured: The ejected seat from the F-15 fighter jet as published in Iranian media  

The Iranian military previously shared footage appearing to show the F-15E fighter jet being blown out of the sky

The Iranian military previously shared footage appearing to show the F-15E fighter jet being blown out of the sky 

A second US airman shot down over Iran has been rescued in a daring rescue mission following a fierce firefight with the IRGC, reports say. The wreckage of the pilot's F-15E fighter jet is pictured

A second US airman shot down over Iran has been rescued in a daring rescue mission following a fierce firefight with the IRGC, reports say. The wreckage of the pilot’s F-15E fighter jet is pictured

Iranian Revolutionary Guards took credit for the strike with gloating photos of the planes later shared on state media, accompanied by a taunting caption.

On Saturday, the official X account for the Iranian Embassy in Kabul, Afghanistan, released harrowing new images of the destroyed F-15E jet, accompanied by a taunting caption.

‘The stealth fighter that now has no escape but to lie under the feet of aerospace warriors,’ the embassy wrote.

‘That same stealth giant, for which they wove legends for years, is today a pile of scrap metal fallen to the ground – this is the very technology they claimed was invisible and untouchable,’ it added. ‘But now it has been seen and brought down.’

Each of the three photos showed what was left of the jet: an unrecognizable mass of burnt debris strewn across a wide, empty stretch of land.

On Friday, a video also showed Iranian bullets being fired at a Black Hawk helicopter which was thought to be involved in the search for the missing F-15 crew. 

It came after Trump said earlier on Truth Social that US forces had ‘terminated’ several of Iran’s military leaders, sharing footage appearing to show an airstrike taking out top IRGC commanders.

Trump’s social media posts praising the rescue operations came hours after the White House furiously shut down rumors the president was hospitalized on Saturday. 

The government said Trump had not made public appearances in three days because he is focusing on the conflict with Iran. 

Following the downing of two US aircrafts on Friday, Iran placed a $60,000 bounty on the heads of the US airmen, vowing to seek revenge on US military forces for the conflict. 

While the pilot was rescued quickly, the second member of the crew, a Weapons Systems Officer, used specialized survival techniques to evade capture long enough to be saved, Fox News correspondent Jennifer Griffin said in an X post on Saturday night. 

The soldier used SERE – survival, evasion, resistance and escape – training to evade capture, hiking up an elevated ridge away from the wreckage and putting out an emergency beacon in hopes of being located. 

Griffin said a number of Iranian military forces were killed and injured in the operation, but no US soldiers were killed.  

Trump said earlier on Truth Social that US forces had 'terminated' several of Iran's military leaders, sharing footage appearing to show an airstrike taking out top IRGC commanders

Trump said earlier on Truth Social that US forces had ‘terminated’ several of Iran’s military leaders, sharing footage appearing to show an airstrike taking out top IRGC commanders

A US official told Fox News the mission was ‘very complex’, and involved several branches of the US military to find and rescue the airman. 

During search and rescue operations on Friday, two rescue helicopters were hit by Iranian forces and crew members on board were injured. 

As Iranian forces closed in on the stranded airman, footage circulating on social media appeared to show members of Iran’s Bakhtiari tribes in Khuzestan heading into the mountains, rifles in hand, to search for the American soldier. 

Trump declined to comment on how he would respond if the airman were to have been harmed.

In a gloating online statement, Iranian parliamentary speaker Mohammad Ghalibaf taunted the US and Trump over his repeated claims of winning the war.

‘After defeating Iran 37 times in a row, this brilliant no-strategy war they started has now been downgraded from “regime change” to “Hey! Can anyone find our pilots? Please?”,’ Ghalibaf wrote.

The announcement of the rescue came as Iran launched missiles and drones at Israel and Kuwait early Sunday, and a day after Trump said the Islamic republic had 48 hours to cut a deal or face ‘all Hell’.

The President referred to an ultimatum he issued on March 26, saying: ‘Remember when I gave Iran ten days to MAKE A DEAL or OPEN UP THE HORMUZ STRAIT, Time is running out – 48 hours before all Hell will reign (sic) down on them.’

Iran’s central military command rejected the ultimatum, with General Ali Abdollahi Aliabadi saying Trump’s threat was a ‘helpless, nervous, unbalanced and stupid action’.

Echoing Trump’s language, he warned that ‘the gates of hell will open for you’.

Pakistan has offered to mediate efforts to end the war and, according to Iranian media, Pakistan’s foreign minister and his Iranian counterpart spoke by phone on Saturday.

However, there was no sign of a let up in the violence, and Kuwait and Israel said their air defences were responding Sunday to the latest attacks from Iran.

The United Arab Emirates also said its air defences were responding to missile attacks that Tehran said were targeting the country’s aluminium industries, while Bahrain officials reported a fire at a refinery ‘as a result of Iranian aggression’.

How the daring extraction unfolded 

A F-15 E Strike Eagle is apparently hit by Iranian fire. Tehran said it is deploying new anti-aircraft weapons and there are suspicions an advanced passive infrared detection system was used to guide a missile. Both pilot and weapons systems officer eject.

Weapons systems officer, a lieutenant colonel, is injured during the ejection and becomes separated from the pilot. US special forces HH-60W Jolly Green 2 helicopters fly in and come under fire from Iranians. They rescue the pilot but are unable to reach the other crewman. Two helicopters are hit and the crew are injured but they are able to escape Iranian airspace. An A-10 Warthog was also hit by fire and later crashed in the Strait of Hormuz. An MC-130J refuelling aircraft is filmed fuelling two helicopters over the crash site. Iranians are also filmed firing at one rescue helicopter.

The Weapons Systems Officer starts hiking away from the wreck site and evades detection by Iranian Forces. Armed with just a hand gun and injured but mobile, the senior officer headed for higher ground. The experienced colonel used his SERE training (Survival, Evasion, Resistance, and Escape), an escape doctrine drilled into every American combat aircrew. He activated his emergency beacon and lay low, waiting for an unlikely rescue. Although he could use his emergency beacon to contact rescuers, it also risked giving his location away to the enemy.

American forces hunt for the officer, while he hiked at least 20 kilometres and climbed 7,000 feet up a mountain. He is eventually located by the CIA, although it is unclear how. The CIA starts a deception operation to convince Iranians that the officer has already been rescued. MQ-9 Reaper Drones watch over the officer and attack any Iranians who get within 3 kilometres of his location. Two drones were shot down and they attacked mulitple Iran Revolutionary Guard Corps search parties. Iranian media offers a $60,000 reward for the capture of the officer.

US special forces launch a second rescue mission with commandos from the elite SEAL Team 6, also known as DEVGRU and land at a desert airstrip near the town of Mahyar. The Navy Seals fly in four MH-6 Little Birds and rescue the officer from the mountain top, before returning to the desert airstrip.

The two C-130 aircraft got stuck in the dirt at the desert landing strip, forcing the US to deploy three new Dash-8 rescue aircrafts. The commandos blow up the two stuck aircraft and at least one helicopter, to deny them to the enemy, before making their escape.

Ex-Ribault High Student Found Guilty of Double Homicide: Shocking 2023 Verdict

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Ex-Ribault High Student Found Guilty of Double Homicide: Shocking 2023 Verdict

A Jacksonville jury has convicted 20-year-old Darien Mixson of the murders of Craivon Aiken and Devon Taylor in a 2023 shooting incident. Mixson, who was only 17 at the time, faced charges for the crime committed when he was still a Ribault High School student.

The jury delivered the verdict on Wednesday, holding Mixson accountable for the tragic events of March 2023. Aiken, then 20, and Taylor, 19, were discovered deceased in an apartment at The Square at 59 Caroline complex, located in Arlington.

A witness recounted to authorities that she was resting in bed within the apartment when she heard a noise resembling someone tampering with the door, followed by approximately six gunshots. In the aftermath, Mixson was found in possession of a stolen vehicle and attempted to evade capture on foot. However, K9 officers successfully apprehended him.

Darien Mixson, now 20, was arrested for shooting the two men that March, when he was 17 years old and a student at Ribault High School. Craivon Aiken, 20 and Devon Taylor, 19, were found dead inside an apartment at The Square at 59 Caroline complex in Arlington.

A witness told police that she was in the home at the time, lying in bed, when she heard what sounded like someone rattling the door. She then described hearing around six gunshots. Mixson was later discovered driving a stolen car, and attempted to escape from officers on foot before being captured by K9 officers.

Craivon Aiken’s family made headlines in 1998 when a woman posing as a nurse kidnapped his sister, Kamiyah Mobley, as a newborn from a Jacksonville hospital.

Aiken’s father spoke to First Coast News after his death, and was still in shock at the loss of his youngest son. “Tell your children you love them,” he said. “… parents, fix any problem you have with your kids.”

In addition to the murder charges, Mixson was found guilty of armed burglary and grand theft auto in connection with the crime.

Mixson is scheduled to be sentenced on April 27.

Revolutionary Cancer Vaccine: Discover the Cutting-Edge Science Behind the Cure

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Revolutionary Cancer Vaccine: Discover the Cutting-Edge Science Behind the Cure


Exciting advancements in vaccine technology are paving the way for significant strides in the battle against cancer, the second leading cause of death in the United States. Researchers are exploring the development of mRNA vaccines specifically designed to target cancer cells after detection, according to Andrew Pekosz, a professor and vice chair at the Johns Hopkins Bloomberg School of Public Health.

Unlike traditional vaccines that prevent disease, these innovative mRNA vaccines would function as “therapeutic vaccines.” They would leverage similar technology to that used in the Pfizer and Moderna COVID-19 vaccines. Pekosz elaborated on this concept during a recent briefing, highlighting the potential of these vaccines to enhance the body’s immune response against cancer.

“Once cancer is diagnosed, a vaccine can be crafted to target the unique proteins and markers presented by cancer cells,” Pekosz explained. “This approach enables the immune system to recognize and attack those specific cancer antigens, effectively ramping up the body’s defense mechanisms against the disease.”

As scientists continue to delve into this promising frontier, the potential impact on cancer treatment could be transformative, offering hope for improved outcomes and survival rates.

While some cancers have common antigens, mRNA technology could make personalized vaccines a reality. A physician could take a sample from a patient’s cancer cells and design a vaccine that targets their specific cancer.

“The speed in which you can make them is really unparalleled,” Pekosz said.

The vaccines are in early development, but are incredibly promising Pekosz said.

“I think the future there is really bright,” agreed Gigi Gronvall, an immunologist and professor at Johns Hopkins.

Gronvall reminded the audience there are currently two vaccines that do work to prevent cancer: the hepatitis B vaccine given to babies and the HPV vaccine for preteens and teenagers. “There is every reason to think that mRNA will be used as a platform to prevent both of those cancers and possibly others.”

Another promising advance in the fight against cancer is being studied at the University of Texas at Austin and the University of Texas MD Anderson Cancer Center, reports Nexstar’s KXAN. Researchers there at working on a chemotherapy drug that tricks the body into fighting cancer like it fights off a virus.

When to Catch the Next Episode of ‘The Voice’ on NBC: All You Need to Know

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When to Catch the Next Episode of ‘The Voice’ on NBC: All You Need to Know


With only three episodes left until the season finale, anticipation is building for NBC’s hit show, The Voice.

The excitement continues as the knockout rounds heat up in the next episode. In these rounds, coaches pit their artists against each other in solo performances. The aim? To secure a spot in the semifinals. Adding to the thrill, each coach will revive two popular contestants from previous seasons for an exciting All-Star Showdown.

As the knockouts conclude, the competition narrows to nine finalists. Viewers are gearing up for the concluding trio of episodes, set to air over two nights: Monday, April 13, and Tuesday, April 14.

Wondering if The Voice will be on tonight? Here’s when you can catch Kelly, John, Adam, and Carson back on your screen via NBC and Peacock.

Is The Voice On Tonight (April 5)?

Unfortunately, The Voice will not air tonight. NBC’s schedule is packed with sports action, featuring two NBA games. The Los Angeles Lakers face off against the Dallas Mavericks at 7:30 p.m. ET, followed by the Houston Rockets taking on the Golden State Warriors at 10:00 p.m. ET.

When Does The Voice Return With New Episodes?

The next new episode of The Voice (Season 29, Episode 7: “The Knockouts Part 2”) premieres Monday, April 6 at 9:00 p.m. ET on NBC.

The Voice Episode Release Schedule:

  • The Voice Season 29, Episode 8: Monday, April 13 at 9:00 p.m. ET on NBC
  • The Voice Season 29, Episodes 9 and 10: Tuesday, April 14 at 8:00 p.m. ET

How To Watch The Voice Live Online:

You can stream The Voice live on NBC or the NBC app/NBC.com (with a valid cable login).

The only way to watch shows airing live without cable is by using a live TV streaming service. Our favorite is DIRECTV, which comes with a five-day free trial before payment begins.

DIRECTV offers a number of flexible subscription options, including Genre Packs, so you can best choose which streaming plans fit your needs and budget. Plans start at $49.99/month.

You can also watch NBC live with an active subscription to Hulu + Live TV, YouTube TV, or Sling TV (in select markets). YouTube TV and Hulu + Live TV offer free trials for new subscribers.

Does The Voice Air Live on Peacock?

Nope. But new episodes of The Voice are available for next-day streaming on Peacock and NBC.com.

The next episode of The Voice airs Monday, April 6 at 9:00 p.m. ET on NBC.

Tragic Allegations: 3-Year-Old Immigrant Endures Sexual Abuse in Federal Custody, Family Claims

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Tragic Allegations: 3-Year-Old Immigrant Endures Sexual Abuse in Federal Custody, Family Claims


In McAllen, Texas, a young father endured a five-month wait for the release of his 3-year-old daughter, who had been held in federal custody after crossing the U.S.-Mexico border with her mother. Throughout delays, he remained hopeful for their reunion.

His patience turned to urgency when he sought legal intervention, only to discover the devastating news that his daughter had allegedly suffered sexual abuse in the foster home where she was placed following her separation from her mother by immigration officials.

Last year, the Trump administration introduced new regulations and procedures affecting detained immigrant children, such as the man’s daughter. This led to significantly increased detention periods. In a bid to hold families in detention indefinitely, the federal government moved to dismantle a key policy aimed at safeguarding immigrant children under federal care.

Despite his persistent efforts to reunite with his daughter, the father’s attempts were hindered by government claims that scheduling his fingerprinting appointment was not possible, stalling the process.

According to court documents, while in foster care in Harlingen, Texas, the girl reported being sexually abused by an older child living in the same home. A caregiver observed that the child’s underwear was on backward, prompting the girl to reveal multiple instances of abuse that resulted in bleeding. Officials from the Federal Office of Refugee Resettlement described the incident to the father as an “accident” and assured him that his daughter would receive a medical examination, he recounted in an interview with the AP.

“I asked them, ‘What happened? I want to know. I’m her father. I want to know what’s going on,’ and they just told me that they couldn’t give me more information, that it was under investigation,” the father said.

The girl underwent a forensic exam and interview. Although the father wasn’t told of the outcome, the older child accused of the abuse was removed from that foster program, according to the lawsuit.

“To have your child abused while in the government’s care, to not understand what has happened or how to protect them, to not even be told about the abuse, it is unimaginable,” Fisher Flores said. “Children deserve safety and they belong with their parents.”

The ORR and its parent agency, the Department of Health and Human Services, were named in the child’s lawsuit but did not respond to emails seeking comment.

Trump administration changes release policies

The girl and her mother illegally crossed the border near El Paso on Sept. 16 of last year. When her mother was charged with making false statements and they were separated, the toddler was sent to the custody of the ORR, which cares for immigrant children in shelter or foster settings.

Children in ORR’s care are released to parents or sponsors who submit to a rigorous process that has grown more extensive under the Trump administration.

Stricter rules were imposed on documentation required for sponsors, border agents started pressuring unaccompanied children to self-deport before transferring them to shelters and Immigration and Customs Enforcement started arresting some sponsors in the middle of the release process.

Legal advocates filed lawsuits challenging the policy changes, anticipating that they would result in prolonged detention.

Average custody times for children cared for by ORR grew from 37 days when Trump took office in January 2025 to almost 200 days this February. The total number of children in ORR custody fell by about half during the same time period.

Attorneys are now turning to habeas petitions, which function as emergency lawsuits, to expedite the release of children to their parents and sponsors.

Fisher Flores, legal director of the American Bar Association’s ProBar project, said that this year the organization has worked on eight habeas corpus petitions representing children who have been held in federal custody for an average of 225 days. They had not filed these kinds of petitions for children before the start of this Trump administration.

Fisher Flores said that legal intervention helped prompt the federal government to respond to the father’s sponsorship application.

Alleged abuse wasn’t immediately disclosed to the father

After the monthslong delay, attorneys sent the government a letter in February and prompted them to allow the father to receive appointments for a fingerprinting background check, a home visit and a DNA test. Then ORR stalled again, offering no timeline on her expected release.

Attorneys filed the habeas petition in federal court and two days later, ORR released the girl to her father.

It was while the attorneys prepared the lawsuit that the father realized that the “accident” officials had told him about was alleged sexual abuse.

“Increasingly, we have to turn to the federal courts to challenge these harmful legal violations and demand that children be released,” Fisher Flores said.

The fingerprinting policy was challenged during the first Trump administration by legal advocates including the National Center for Youth Law. Other nationwide lawsuits are opposing more recent changes affecting the custody and care of immigrant children.

“This represents yet another version of family separation,” Neha Desai, managing director at Children’s Human Rights and Dignity at the National Center for Youth Law, said of the 3-year-old girl’s case.

“A bipartisan Congress designed protections around the simple principle that children should be released to their family quickly and safely. This administration has been consistently flouting its legal obligations to release children to their families, profoundly jeopardizing children’s health and well-being,” Desai added.

When the father finally reunited with his daughter, he cried. His daughter was happy to see him, too.

But after her five months in detention, he started noticing changes: She had nightmares and was easily upset. “She was never like that” before, her father said.

The pair now live in Chicago with the girl’s grandparents while her case moves through the immigration court.
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