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Ukraine’s Secret Drone Factories: Revolutionizing Modern Warfare with Stealth and Innovation

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Ukraine’s Secret Drone Factories: Revolutionizing Modern Warfare with Stealth and Innovation

LVIV, Ukraine: Exclusive — In Lviv, Ukraine, where Iranian-designed Shahed drones frequently descend, a local response has emerged just miles away. Hidden factories are bustling with former students and office workers, tirelessly assembling kamikaze drones and interceptor systems to counter these threats.

This initiative, which began as a makeshift wartime solution, has rapidly transformed into one of the fastest-growing military drone industries worldwide. A Ukrainian official claims that Kyiv is now at the forefront of battlefield innovation within NATO. The experiences gained here could provide valuable insights for the U.S. and Israel as they face similar Iranian drone challenges in the Gulf region.

“Drone technology has dramatically altered the dynamics on the frontline,” stated Lviv Mayor Andriy Sadovyi in an exclusive interview with Fox News Digital. “Perhaps in six months, or a year, we will possess the capability to deploy 1,000 drones simultaneously.”

POLAND SEEKS ANSWERS AFTER PENTAGON SCRAPS PLANNED US ARMORED BRIGADE ROTATION

Drones displayed in Ukraine

Ukrainian-manufactured drones were showcased at a military technology exhibition held at an undisclosed location in western Ukraine. (Efrat Lachter/Fox News Digital.)

“If we will have more deep collaboration between Ukraine, the United States, Israel and Europe, we will prepare special equipment for our victory,” he said.

Dmytro, CEO of a Ukrainian drone manufacturer producing roughly 1,000 drones a week, told Fox News Digital, “We are three or four steps ahead of other countries…this is a new kind of war,” he said. “It is a war of IT technology.”

Cheap drones now allow small battlefield units to identify and destroy tanks, armored vehicles and even sophisticated air defense systems that once required expensive missiles or fighter aircraft.

That transformation is visible throughout western Ukraine, where defense technology hubs, secret workshops and testing facilities now operate, while in the cities air raid sirens regularly interrupt daily life.

Factory working putting together drones

Drone components and battlefield systems assembled at a Ukrainian manufacturing facility in an undisclosed location in western Ukraine. (Efrat Lachter/Fox News Digital)

Inside the workshop Fox News Digital visited, workers moved rapidly between tables stacked with propellers, fiber-optic cable and other classified drone components. The workers say they no longer see themselves as civilians temporarily helping the war effort. Many now view drone production as essential to Ukraine’s survival.

Vitaliy, one of the technicians assembling kamikaze drones destined for the front line, said he now builds hundreds of drone components a day. “Targets will be vehicles, tanks, troopers, positions,” he told Fox News Digital.

NATO ALLY POLAND WARNS RUSSIA, BELARUS PUSHING ILLEGAL MIGRANTS TOWARD ALLIANCE — AND THE US

Ukrainian army drone operator.

A soldier launches an RQ-35 Heidrun drone used for reconnaissance and artillery fire correction in the Zaporizhzhia, Ukraine on Feb. 22, 2026.  (Dmytro Smolienko/Ukrinform/NurPhoto via Getty Images)

Referring to President Donald Trump’s statement that he will end the war, Vitaliy said, “I feel honored because I’m helping my country to get peace much faster,” Vitaliy added. “Peace through strength — this is our motivation. But it is mostly on us, for sure,” he said.

Ukraine’s domestic drone production has expanded at a staggering pace. Ukrainian Deputy Defense Minister Serhiy Boev said earlier this year the country aims to produce more than seven million drones in 2026, up from roughly four million in 2025.

From AI-assisted battlefield systems to drones resistant to Russian electronic warfare, Ukraine’s wartime innovations are exposing vulnerabilities in traditional Western military doctrine.

At another defense technology hub in Lviv, rows of interceptor drones, unmanned ground vehicles and remotely operated weapons systems fill a showroom demonstrating Ukraine’s rapidly evolving battlefield ecosystem.

“We have around 250 tech companies in the system,” said Volodymyr Cherniuk, co-founder of Iron, a Ukrainian defense technology cluster.

Some drones are designed for reconnaissance. Others for evacuation, logistics or direct strike missions. One heavy-lift drone used for nighttime attacks has earned the nickname “Baba Yaga” from Russian troops, which Cherniuk translated as “boogeyman.”

Another interceptor drone is designed specifically to hunt Iranian-made Shahed drones that Russia uses in nightly attacks on Ukrainian cities.

UKRAINE’S ‘SPIDER’S WEB’ DRONE STRIKE BURNS OVER 40 RUSSIAN WARPLANES, MOSCOW CALLS IT ‘TERRORIST ATTACK’

“They can go 300 kilometers per hour,” Cherniuk said. “One hundred grams is enough to shut down a Shahed.”

“We have a lot of Americans, Canadians, Europeans who come here and want our data, feedback from the front line,” Dmytro said. 

The wreckage of a Shahed-136 drone lies on display among other damaged weapons collected as evidence in Kharkiv.

The remains of a Russian-made, Iran-designed Shahed-136 drone, known in Russia as a Geran-2, are displayed with other recovered drones, glide bombs, missiles and rockets in Kharkiv on July 30, 2025. (Scott Peterson/Getty Images)

As Fox News Digital reported from Lviv, air raid sirens repeatedly echoed across the city, a reminder that western Ukraine remains within reach of Russia’s expanding drone campaign.

Russia has dramatically escalated its aerial assaults in the recent week after the end of the short ceasefire, launching massive drone barrages targeting cities and logistical hubs across Ukraine, including areas near NATO territory close to the Polish border.

Ukraine has also increasingly demonstrated its ability to strike deep inside Russian territory with long-range drone attacks targeting areas around Moscow and Russian energy infrastructure.

But the evolving drone war has also increasingly spilled beyond Ukraine and Russia’s borders into NATO territory.

In recent weeks, drones linked to Ukrainian long-range strike operations entered the airspace of Baltic alliance members including Latvia, Lithuania and Estonia, triggering political fallout and renewed concerns about regional air defenses. Latvian Defense Minister Andris Sprūds resigned after drones crashed near fuel storage facilities close to the Russian border.

Ukrainian drone attacking Russian factory

A Russian plant assembling Iranian Shahed drones is targeted in a mass Ukrainian drone attack on Tatarstan (East2West)

Ukrainian and Baltic officials blamed Russian electronic warfare and GPS spoofing for redirecting the drones off course, arguing Moscow is increasingly using electronic warfare not only defensively, but also to create instability and political pressure inside NATO countries.

The incidents underscore how the same Iranian-designed Shahed drones Russia uses nightly against Ukrainian cities — and similar long-range drone technologies increasingly used by both sides — are reshaping modern warfare far beyond the battlefield itself.

Efrat Lachter is a reporter for Fox News Digital covering international affairs and the United Nations. Follow her on X @efratlachter. Stories can be sent to efrat.lachter@fox.com.

Memorial Day Weekend: Travelers Share Plans and Reflect on Holiday Significance

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Memorial Day Weekend: Travelers Share Plans and Reflect on Holiday Significance


This Memorial Day weekend, the American Automobile Association (AAA) reports that nearly 40 million Americans are hitting the road, traveling distances exceeding 50 miles to reach their holiday destinations.

Our team visited a rest stop in Vermilion County, Illinois, to speak with travelers about their journey experiences and the significance of Memorial Day for them.

Mexico’s Deputy Leader Makes a Bold Entrance: Arrives Fashionably Late on Motorcycle to Global Summit

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Mexico’s Deputy Leader Makes a Bold Entrance: Arrives Fashionably Late on Motorcycle to Global Summit

Mexico’s second-in-command, Rosa Icela Rodriguez, recently became a source of humor across the nation following her unconventional arrival at a high-stakes cabinet meeting. Videos that swiftly went viral captured Rodriguez, Mexico’s Secretary of the Interior, awkwardly dismounting from the back of a motorcycle, removing a pink helmet, and hastily dashing inside.

The footage was broadcast widely on Mexican newscasts, highlighting Rodriguez’s unique mode of transportation as she hurried to attend the meeting. The gathering was held to welcome the U.S. Department of Homeland Security Secretary, Markwayne Mullin, who was visiting Mexico to discuss ongoing tensions. The U.S. is pressuring Mexico to comply with former President Trump’s directives to dismantle drug cartels.

Mexican President Claudia Sheinbaum reported that the talks were productive, emphasizing that they served to bolster the relationship between the two nations. However, the timing of the meeting coincided with mounting tensions surrounding Sheinbaum’s defense of Sinaloa Governor Ruben Rocha Moya. Rocha Moya and his associates are wanted in the U.S. on charges related to drug trafficking conspiracies.

Despite the diplomatic rhetoric, Sheinbaum is under scrutiny for allegedly shielding Rocha Moya and his allies from U.S. justice. She has steadfastly claimed there is no evidence of misconduct by Rocha Moya. Meanwhile, two of his associates have already turned themselves in to U.S. law enforcement, adding layers of complexity to the international relations between Mexico and the United States.

Publicly, Sheinbaum claimed the meeting was productive and strengthened the binational relationship.

However, the meeting came at a time when tensions continued to escalate over Sheinbaum protecting Sinaloa’s Governor Ruben Rocha Moya and his closest allies, who are wanted in the U.S. on drug trafficking conspiracy charges. As – Texas has reported, Sheinbaum has claimed that there is no proof of wrongdoing from Rocha Moya and is actively working to prevent his arrest and extradition, even though two of his allies have already surrendered to U.S. authorities.

There is much speculation about the U.S. government moving to prosecute other cartel-connected Mexican politicians, including various governors, mainly from Sheinbaum’s MORENA party. This notion has sparked even more tension, with Sheinbaum making a scandal about U.S. agents working in Mexico and publicly going after Mexican officials who work with them.

 Ildefonso Ortiz is an award-winning journalist with – News Foundation. He co-founded – News Foundation’s Cartel Chronicles project with Brandon Darby and senior – management. You can follow him on Twitter and on Facebook. He can be contacted at Iortiz@breitbart.com. 

Brandon Darby is the managing director and editor-in-chief of – Texas. He co-founded – News Foundation’s Cartel Chronicles project with Ildefonso Ortiz and senior – management. Follow him on Twitter and Facebook. He can be contacted at bdarby@breitbart.com.

Anticipation Builds: Kyle Busch’s NASCAR Car Unveiled Amid Silent Garage Observers

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Anticipation Builds: Kyle Busch’s NASCAR Car Unveiled Amid Silent Garage Observers

Emotions ran high at Charlotte Motor Speedway on Saturday morning. The somber atmosphere was palpable as Kyle Busch’s storied race car emerged from storage and rolled out onto the rain-soaked track.

The car, once instantly recognizable with its blue and white livery and Cheddar’s Scratch Kitchen branding, bore a significant change. The number 8, which had long been associated with Busch, was replaced by the number 33, a respectful gesture by Richard Childress Racing as they temporarily retired the iconic number. This decision was made to honor Busch’s legacy and with a forward-looking nod, reserving it for his son Brexton when he is ready to take the wheel.

Adding to the tribute, a black No. 8 decal now adorns the door, a subtle yet poignant reminder of the past. Taking the reins of the car in the interim is Austin Hill, stepping in as the substitute driver. The scene was a blend of reverence and anticipation, reflecting both the weight of history and the promise of what lies ahead.

A black No. 8 decal has been added to the door.  

Austin Hill is the substitute driver.

People in the crowd of drivers, teams, racing officials and media were seen wiping their eyes and hugging each other during the somber moment.

“Putting the new numbers on this car was the hardest thing I’ve ever done,” Dalton Good, a graphic installer at Richard Childress Racing, said, according to USA Today.

Busch, 41, died suddenly Thursday after he reportedly was found unresponsive while testing inside the Chevrolet racing simulator at the GM Charlotte Technical Center in Concord, N.C.

Busch’s family revealed Saturday that he died of severe pneumonia that progressed into sepsis, leading to rapid and overwhelming complications.

A 911 call revealed he was coughing up blood on the bathroom floor and experiencing shortness of breath and overheating before being taken to the hospital. He was believed at the time to be dealing with an exacerbated sinus issue.

Busch was the winningest driver in NASCAR history with 234 victories across all three national divisions. He is survived by his wife Samantha, Brexton and four-year-old daughter Lennix.

The status of qualifying races Saturday for Sunday’s 400-lap marathon is uncertain because of the gloomy weather befitting the mood around NASCAR at the moment.

NASCAR CEO Steve O’Donnell called Busch “an American badass.”

“We certainly had our battles but I would give a lot of money to have a few more battles,” O’Donnell said.

Unlock the Secret: Why Your Diet and Exercise Routine Isn’t Working and How to Transform Your Results

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Unlock the Secret: Why Your Diet and Exercise Routine Isn’t Working and How to Transform Your Results

Millions of individuals believe they’ve explored every possible avenue in their quest to shed pounds, from ramping up cardio sessions and cutting down on carbs to hitting the hay earlier in hopes of better results. However, despite their best efforts, many encounter a seemingly insurmountable barrier in their weight-loss journey, often due to factors beyond their control, such as a sluggish metabolism.

A slow metabolism can manifest in various ways, including persistent low energy levels, unwanted weight gain, and a frustrating plateau in weight loss. Beyond these challenges, it can also influence blood sugar levels, circulation, muscle function, and other bodily processes that significantly impact one’s ability to manage weight effectively.

“When someone mentions having a ‘slow metabolism,’ it’s typically not a formal diagnosis,” explains Melanie Murphy Richter, a registered dietitian based in California, in her conversation with the Daily Mail. “It’s more of a sensation, an underlying belief that ‘my body isn’t functioning as it once did.’”

From a clinical perspective, metabolism encompasses far more than just the rate at which calories are burned. It involves the body’s intricate processes of producing and utilizing energy, maintaining stable blood sugar levels, preserving muscle mass, ensuring proper circulation, and even the activities occurring at the cellular level.

‘From a clinical standpoint, metabolism is much bigger than calorie burn. It’s how your body is making and using energy, how stable your blood sugar is, how well you’re maintaining muscle, how your circulation is functioning, and even what’s happening at the cellular level.’

Richter added: ‘When something is “off,” it’s rarely just one thing. It’s usually a combination of shifts that we also see tied to aging.

‘Things like insulin resistance, changes in mitochondrial function, loss of muscle, or early changes in cardiovascular health.’

And when these underlying issues take hold, the body becomes less efficient at using energy. So the same calories someone ate five years ago now stick around as fat; the same workout that used to trim them down now barely moves the needle. 

The body might sometimes leave clues that a metabolic issue is behind weight gain. One major clue is fat building deep in the belly. Persistently high insulin levels push the body to store more energy as fat while making it harder to break that fat down (stock image)

The body might sometimes leave clues that a metabolic issue is behind weight gain. One major clue is fat building deep in the belly. Persistently high insulin levels push the body to store more energy as fat while making it harder to break that fat down (stock image)

When clients come to her with unexplained weight gain or weight-loss plateaus, Richter pays attention to several signs that metabolic dysfunction may be the cause. 

She particularly looks at abdominal fat – weight gain in the midsection.

‘It’s less about the number on the scale and more about where the weight is going,’ Richter said. ‘An increase in abdominal fat tends to reflect changes in insulin sensitivity and is more closely tied to metabolic and cardiovascular risk.’

A range of other symptoms point to potentially dangerous metabolic problems that, together, raise the odds that a person will stop losing weight and even gain weight.

Slower digestion, such as chronic constipation or gut sluggishness, is often the clearest early warning that metabolism isn’t working properly. 

‘Your body might sometimes leave clues that something metabolic is going on,’ Dr Jody-Ann McLean, a women’s hormonal and metabolic health expert, told the Daily Mail.

This often shows up as fat building up deep in the belly. Over time, persistently high insulin levels push the body to store more energy as fat while making it harder to break that fat down, a pattern closely linked to insulin resistance.

And worsening insulin resistance can lead to prediabetes, raising the risk of full-fledged diabetes later in life. 

Hormones can also play in this resistance, especially for women.  

McLean added: ‘For women in midlife, if you’re putting on weight, especially central abdominal weight, despite exercise and dietary changes, a big contributing factor could be declining estrogen levels in perimenopause, which can worsen insulin sensitivity.’

And stubborn weight isn’t the only red flag that you may be experiencing metabolic issues.  

Frequent blood sugar swings — feeling shaky or irritable unless eating every few hours — or a deep exhaustion that sleep won’t fix, along with feeling cold more often, especially in the hands and feet, can point to blood sugar, cellular energy production or thyroid issues.

Blood test results trending in the wrong direction, like rising fasting glucose, A1c, insulin or shifting lipids, frequently reveal what your body is trying to tell you and can provide a clearer diagnosis.

‘When someone says they have a “slow metabolism,” it’s usually not a diagnosis. It’s a feeling. And most of the time, it’s a shorthand for “I don’t feel like my body is working the way it used to,”’ California-based registered dietitian Melanie Murphy Richter told the Daily Mail

‘When someone says they have a “slow metabolism,” it’s usually not a diagnosis. It’s a feeling. And most of the time, it’s a shorthand for “I don’t feel like my body is working the way it used to,”’ California-based registered dietitian Melanie Murphy Richter told the Daily Mail

Exercise helps muscles take up glucose without needing as much insulin, reducing demand on the pancreas, lowering weight and improving insulin sensitivity over time (stock)

Exercise helps muscles take up glucose without needing as much insulin, reducing demand on the pancreas, lowering weight and improving insulin sensitivity over time (stock)

And the good news is that once the true cause is revealed, it can be fixed.

McLean said: ‘If you’re having significant unintentional weight changes, whether it’s losing or gaining weight, this is always worth discussing with your doctor. Be specific and arrive to your doctor’s consultation with details.

‘Describe what’s actually happening and what you’re worried about. Write down how much weight you’ve gained and over what period of time, mention if it’s despite making improvements in diet or exercise.’

Exercise is a key tool. Walking, strength training or even short bursts of movement throughout the day help muscles take up glucose without needing as much insulin, which reduces demand on the pancreas and improves insulin sensitivity over time.

Nutrition matters just as much. Prioritizing whole foods like vegetables, lean proteins, whole grains and healthy fats — particularly in a Mediterranean-style diet — has strong evidence for improving metabolic health.

Dr Jody-Ann McLean, a women’s hormonal and metabolic health expert, told the Daily Mail: '‘If you’re having significant unintentional weight changes, whether it’s losing or gaining weight, this is always worth discussing with your doctor'

Dr Jody-Ann McLean, a women’s hormonal and metabolic health expert, told the Daily Mail: ‘‘If you’re having significant unintentional weight changes, whether it’s losing or gaining weight, this is always worth discussing with your doctor’

Sleep and stress management are often underestimated but directly affect how the body handles insulin; chronic sleep loss and ongoing stress raise cortisol, which worsens insulin resistance.

‘It’s not really that your metabolism is broken, it’s often that your body is doing exactly what it was designed to do, but in an environment it was never meant to handle long-term,’ McLean said.

Richter added: ‘Metabolism is also not just about weight. It’s tied to how well you’re aging.’ 

As people age, several biological shifts can make metabolism less efficient, including declining insulin sensitivity, loss of muscle mass and changes in how cells produce energy. 

For women in midlife, dropping estrogen levels during perimenopause can worsen insulin resistance, often leading to abdominal weight gain even when diet and exercise haven’t changed. 

These age-related changes are real, but they are not fate. 

The good news is that targeting the underlying drivers through lifestyle changes can improve metabolic health at any age.

Revitalize Your Core: Top 5 Morning Exercises to Boost Strength Faster Than the Gym After 50

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Revitalize Your Core: Top 5 Morning Exercises to Boost Strength Faster Than the Gym After 50

Fitness expert reveals five morning exercises to boost core strength and stability for individuals over 50.

For those over 50, enhancing core strength isn’t about achieving an intense ab workout; it focuses on maintaining a midsection that effectively supports your entire body. A robust core ensures stable hips, offers better spinal support, and provides a solid foundation for arm and leg movements. This strength becomes evident in everyday activities like getting out of bed, carrying groceries, reaching across your body, or traversing uneven terrain.

Engaging in core exercises early in the morning allows you to focus on developing these attributes before daily responsibilities take over. Instead of performing core exercises at the end of a workout when fatigue sets in, these morning routines prioritize control, proper bracing, and steady breathing. As a coach, I emphasize exercises that maintain clean form, smooth repetitions, and sufficient tension to keep the body organized, avoiding chaotic, rushed movements.

The following exercises target your core from multiple perspectives. Bird dogs and dead bugs stabilize your midsection while your limbs are in motion. Side plank rotations bolster the strength along the sides of your waist. Planks with leg lifts create a connection between your core and glutes. Lastly, Pallof holds train your body to resist external forces trying to disrupt your position. Collectively, these exercises enhance strength and improve movement well beyond the workout itself.

The exercises below train your core from several angles. Bird dogs and dead bugs teach your midsection to stay steady while your arms and legs move. Side plank rotations build strength through the sides of your waist. Planks with leg lifts connect your core and glutes. Pallof holds train your body to resist being pulled out of position. Together, they build strength that helps you move better long after the workout ends.

Bird-Dogs

Bird-dogs train your core, glutes, lower back, and shoulders while your body works to stay steady on all fours. As one arm and the opposite leg reach away from your body, your midsection has to brace to keep your hips from shifting or your lower back from arching. That makes bird-dogs a strong core builder after 50 because they train control while your limbs move, which is exactly what your body needs during walking, reaching, and lifting. Clean reps here build a better connection between your core, hips, and shoulders.

Muscles Trained: Core, glutes, lower back, shoulders

How to Do It:

  1. Start on all fours with your hands under your shoulders and your knees under your hips.
  2. Brace your core and keep your back flat.
  3. Extend your right arm forward and your left leg straight back.
  4. Hold briefly while keeping your hips level.
  5. Return to the starting position with control.
  6. Repeat on the opposite side.

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

Best Variations: Paused bird-dogs, banded bird-dogs, slower tempo bird-dogs

Form Tip: Keep your hips square to the floor and reach long instead of lifting high.

Side Plank With Rotation

Side planks with rotation train your obliques, shoulders, hips, and deep core while your body controls a twist from a supported side position. The rotation adds a challenge because your waist has to guide the movement without letting your hips drop or your shoulder collapse. That builds the core strength you need for turning, reaching across your body, carrying on one side, and staying steady when your weight shifts. Compared with most gym ab machines, this move trains your core to stabilize and rotate with control.

Muscles Trained: Obliques, core, shoulders, glutes

How to Do It:

  1. Lie on your side with your forearm under your shoulder.
  2. Stack your feet or stagger them for more support.
  3. Lift your hips until your body forms a straight line.
  4. Reach your top arm toward the ceiling.
  5. Rotate your top arm under your body with control.
  6. Return to the starting position and complete all reps before switching sides.

Recommended Sets and Reps: Perform 3 sets of 6 to 8 reps per side. Rest for 30 to 45 seconds between each set.

Best Variations: Bent-knee side plank rotation, side plank hold, slower rotations

Form Tip: Keep your hips lifted as your torso rotates.

Plank With Leg Lift

Planks with leg lifts train your abs, glutes, shoulders, and lower back while your core fights to keep your hips still. Lifting one leg removes a point of support, so your midsection has to brace harder to keep your body aligned. That makes the exercise useful for restoring core strength because your glutes and abs have to work together instead of letting your lower back take over. The carryover helps with walking, climbing stairs, and staying stable when one leg is doing more work.

Muscles Trained: Core, glutes, shoulders, lower back

How to Do It:

  1. Start in a forearm plank with your elbows under your shoulders.
  2. Brace your core and squeeze your glutes.
  3. Keep your body in a straight line from head to heels.
  4. Lift one leg a few inches off the floor.
  5. Lower your foot with control.
  6. Alternate legs while keeping your hips steady.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 lifts per leg. Rest for 45 seconds between each set.

Best Variations: Knee plank with leg lift, high plank leg lift, plank hold

Form Tip: Lift your leg only as high as you can without arching your back.

Alternating Dead Bug

Alternating dead bug trains your lower abs and deep core while your arms and legs move in opposite directions. Your midsection has to keep your ribs and pelvis steady so your lower back stays supported. That kind of control matters after 50 because your core needs to stabilize your spine while the rest of your body moves. Slow dead bugs can do more for real core strength than rushed gym crunches because every rep teaches your abs to control position.

Muscles Trained: Lower abs, deep core, hip flexors, shoulders

How to Do It:

  1. Lie on your back with your arms reaching toward the ceiling.
  2. Lift your knees over your hips and bend them to 90 degrees.
  3. Press your lower back gently into the floor.
  4. Extend your right arm and left leg away from your body.
  5. Return to the starting position with control.
  6. Repeat on the opposite side.

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

Best Variations: Heel-tap dead bugs, paused dead bugs, same-side dead bugs

Form Tip: Move only as far as you can while keeping your lower back set.

Banded Pallof Hold

Banded Pallof holds train your core to resist rotation while your arms hold tension away from your chest. The band tries to pull your torso sideways, and your midsection has to keep your body square. That makes the Pallof hold one of the most practical core exercises after 50 because it trains bracing strength in a standing position. Better anti-rotation strength helps you carry groceries, lift uneven loads, turn with control, and stay steady when your body gets pulled off-center.

Muscles Trained: Core, obliques, shoulders, glutes

How to Do It:

  1. Anchor a resistance band at chest height.
  2. Stand sideways to the anchor with your feet shoulder-width apart.
  3. Hold the band at your chest with both hands.
  4. Brace your core and press your hands straight forward.
  5. Hold the position without letting your torso rotate.
  6. Bring your hands back to your chest and switch sides.

Recommended Sets and Reps: Perform 3 sets of 15 to 25 second holds per side. Rest for 30 to 45 seconds between each set.

Best Variations: Pallof press reps, split-stance Pallof hold, overhead Pallof hold

Form Tip: Keep your ribs down and resist the band pulling you sideways.

How to Make Morning Core Work Count

woman waking up, stretching
Shutterstock

Morning core training works best when the reps look calm and controlled. A shaky, rushed set usually means your body is surviving the exercise instead of learning from it. The goal is to brace before you move, breathe without losing tension, and keep your hips and ribs in a strong position. Five to 10 focused minutes can do more than a longer routine filled with sloppy reps.

  • Move slowly enough to stay connected: Bird-dogs and dead bugs work best when every reach has control. If your hips shift or your back arches, shorten the range.
  • Train your core from multiple angles: Side planks, Pallof holds, and planks challenge different parts of your midsection. That variety helps your core support twisting, bracing, and one-sided movement.
  • Keep your glutes involved: Planks with leg lifts and bird-dogs work better when your glutes help stabilize your hips. Squeeze lightly and keep your pelvis steady.
  • Use holds to build strength: Pallof holds and side plank positions teach your core to stay engaged under tension. Holds also make lighter exercises feel more demanding.
  • Repeat the routine consistently: A few mornings per week gives your core regular practice without draining your energy. Consistency matters more than turning every session into a grind.

Start the day with controlled core work, and you’ll notice the payoff beyond your workout mat. A stronger midsection makes walking, reaching, lifting, and balancing feel more supported, which is the real win after 50.

References

Mentally Ill Navy Veteran Suspected in ‘Trump House’ Owner Attack, Victim’s Wife Predicts He Won’t Survive, Reports Indicate

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Mentally Ill Navy Veteran Suspected in ‘Trump House’ Owner Attack, Victim’s Wife Predicts He Won’t Survive, Reports Indicate

A Navy veteran facing charges of attempted murder is accused of violently attacking the owner of the renowned “Trump House” in Southern California. According to a friend, the suspect suffers from mental health issues, and the victim’s wife has expressed little hope for her husband’s recovery.

Thirty-two-year-old Thomas Caleb Butler is currently detained without bail at the Vista Detention Facility in San Diego County. A close acquaintance shared with the California Post that Butler’s motives for attacking 69-year-old Kerry Sheron remain unclear. However, they noted Butler was on medication for his mental health struggles.

“He’s the kind of person who enjoys playing with Legos and Star Wars collectibles,” Butler’s friend reportedly commented.

Trump house attack Thomas Matthew Butler

Thomas Matthew Butler is pictured, accused of the brutal assault on Kerry Sheron, owner of the Southern California “Trump House.” The photograph’s date remains unspecified. (Image obtained by The California Post)

The friend highlighted that Butler’s medication regimen was no longer effective, and his mental state was declining. Following his service in the Navy, Butler has been unemployed.

BLUE CITY RESIDENT VOWS TO KEEP PRO-TRUMP POLITICAL DISPLAYS ON HOME DESPITE SECOND SHOOTING ATTACK

The friend also reportedly said that Butler “sits in his room and thinks everyone is coming to get him.”

Sheron’s property was adorned in American flags and pro-Trump paraphernalia, which for years caused neighbors and residents to sometimes complain about the display. His property has also been subject to vandalism.

Police tape outside the Escondido home where an elderly man was critical injured and a good Samaritan hurt after intervening in an apparent attack.

Police tape outside the Escondido home where an elderly man was critical injured and a good Samaritan hurt after intervening in an apparent attack. Police have arrested a 32-year-old man named Thomas Caleb Butler on an attempted murder charge. (onscene.tv)

Around 2:15 p.m. Wednesday, Escondido, California police officers responded to reports of an assault at the intersection of East Mission Avenue and Buchanan Street, adjacent to the “Trump House.”

NEW YORK MAN ALLEGEDLY BEATS UP STRANGER FOR WEARING PRO-TRUMP HAT IN SUPERMARKET: POLICE

They found a man, later identified as Sheron, “suffering from significant injuries,” and police said that a bystander who intervened during the alleged attack was also injured.

Butler fled the scene but was tracked down by police shortly thereafter.

Sheron is currently in intensive care, and his wife, Maria Garcia, told The Post that she doesn’t expect her husband to survive.

Police officers posted near yellow tape, with American flags in the background

Police man the perimeter after taping off the intersection near where an elderly man was almost killed in an attack Wednesday that led to attempted murder charges for the suspect, 32-year-old Thomas Caleb Butler, of Escondido, California. (onscene.tv)

CHARLIE KIRK’S ASSASSINATION LATEST CASE OF CONSERVATIVES BEING TARGETED FOR MURDER

She thinks the attack was politically motivated.

“He tried to kill my husband, you know,” she told CBS 8. “It’s terrible. I don’t know what kind of hate… what heart, the black heart.”

“They don’t like the flags. I don’t know why. I support America. My husband is [a] veteran,” she said.

An Escondido police officer moves down the front walkway outside the home

An Escondido police officer moves down the front walkway outside the home where an elderly man was almost killed Wednesday in Southern California. (onscene.tv)

Rep. Darrell Issa, R-Calif., called for a “full and immediate investigation” on his X account, adding that President Trump’s supporters are “routinely the victims of leftist violence all across the country.”

Peter D’Abrosca is a reporter at Fox News Digital covering crime and campus extremism in higher education. 

Follow Peter on X at @pmd_reports. Send story tips to peter.dabrosca@fox.com.

Disney Defends ‘The View’ as Legitimate News Source Comparable to ‘Meet the Press’ in Latest Statement

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Disney Defends ‘The View’ as Legitimate News Source Comparable to ‘Meet the Press’ in Latest Statement

Disney is facing criticism after asserting that “The View” falls under the category of a news program, drawing skepticism from some who find the claim as outlandish as a Disney character.

In a recent development, Disney and its affiliate, Houston’s KTRK-TV, submitted a request to the Federal Communications Commission (FCC). This petition seeks to have “The View” officially recognized as a “bona fide news” show, a move disclosed by FCC Chairman Brendan Carr on Saturday.

“Disney contends that ‘The View’ meets the criteria for ‘bona fide news’ as defined by law, aligning it with established programs like ‘Meet The Press’ or ‘Face The Nation,'” Carr stated in a post on X, formerly known as Twitter, on Friday.

This action follows an FCC investigation that began in February. The probe was initiated after “The View” interviewed James Talarico, a Democratic US Senate candidate from Texas, raising questions about potential breaches of the “equal time” provisions.

Under the Communications Act of 1934, a relic of the New Deal era, the “statutory equal opportunities requirement” mandates that if a political candidate appears on a television program, their opponent must also be afforded the opportunity to appear for an equivalent duration.

The FCC announced in February that it would reinterpret the law to include late-night and daytime talk shows.

News programs are exempt from equal time rules.

Critics say that calling the daytime talk show, which routinely involves its four female hosts screaming over each other, a “bona fide” news program is so outrageous it would cause Pinocchio’s nose to grow for miles on end.

“Disney argues that The View qualifies as ‘bona fide news’ under the law. I stopped there because I was laughing so hard,” X user Nick Mclarty posted.

The FCC chairman asked the public to opine about whether “The View” is a news show, writing “The FCC welcomes your views.”

The program, which is hosted by an all-female panel consisting of Joy Behar, Whoopi Goldberg, Sara Haines, Sunny Hostin, Alyssa Farah Griffin, and Ana Navarro, has long used its platform to bash Republicans and President Trump.

Behar recently accused Trump of wanting “toddler white nationalists” in an unhinged discussion, apparently in reference to comments from Centers for Medicare & Medicaid Services administrator Dr. Mehmet Oz about “Trump babies.”

“When they say ‘more Trump babies,’ what does that mean?” Behar asked on a May 12 broadcast.

Hostin, a longtime Trump basher, chimed in and claimed the term implies “[Trump] wants American-born, white children.”

In a May 14 edition of the program, Goldberg spiraled over Los Angeles mayoral candidate Spencer Pratt’s sudden surge in popularity.

“Just because somebody is famous or is famous for something doesn’t mean they know what’s going on and how you are thinking and how you’re feeling,” Goldberg said without a trace of irony.

“The Sister Act” star regularly refers to the president as “you know who” instead of naming him, and accused the president in April of “destroying the White House,” with his ballroom construction.

“Under FCC case law, tv shows do not qualify as ‘bona fide news’ if their decisions are based on partisan purposes, such as an intention to advance or harm an individual’s candidacy,” Carr wrote in his X post.

Behar said she thinks the administration is deliberately harming Americans during an April discussion about Health and Human Services Secretary Robert F. Kennedy Jr.’s policies.  

“Sometimes, I feel like they’re trying to kill us,” she said.

Kyle Busch’s Family Shares Heartbreaking Details on His Passing

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Kyle Busch’s Family Shares Heartbreaking Details on His Passing

The Busch family has disclosed that the legendary NASCAR driver, Kyle Busch, passed away due to “severe pneumonia that advanced into sepsis.”

On Saturday, the Busch family released a statement explaining, “The medical evaluation concluded that severe pneumonia led to sepsis, causing rapid and overwhelming complications.”

Busch, a celebrated two-time Cup Series champion and father of two, was admitted to the hospital Thursday with a serious but unspecified illness. Just hours later, NASCAR announced his untimely passing at the age of 41.

Over his illustrious 24-year career, Busch participated in over 760 races. He leaves behind his wife, Samantha, and their two children, Brexton, 11, and Lennix, four.

Reports indicate that Busch became unresponsive while engaging with a racing simulator in Concord, North Carolina, on Wednesday. A 911 call released by TMZ noted that he was observed coughing up blood.

‘I’ve got an individual that’s shortness of breath, very hot, thinks he’s going to pass out, and he’s producing a little bit of blood, coughing up some blood,’ the caller told 911 operators on Wednesday evening. 

NASCAR driver Kyle Busch died at the age of 41 shortly after being hospitalized in Charlotte

NASCAR driver Kyle Busch died at the age of 41 shortly after being hospitalized in Charlotte

His family revealed 'severe pneumonia that progressed into sepsis' was his cause of death

His family revealed ‘severe pneumonia that progressed into sepsis’ was his cause of death

The caller repeatedly explained Busch was ‘awake’ and lying on the bathroom floor as he waited for paramedics to arrive.

It has since emerged that Busch was struggling with something in his final weeks.

He radioed for medical assistance from his car in the middle of one of his final NASCAR races on May 10 in upstate New York, just days before his death.

Another eerie clip emerged from May 16 of Busch being asked if he had recovered from what he thought was simply a nasty cough.

‘I had a pretty – you can kind of still hear it, I’m still not great,’ Busch said, waving his hand to his face as he spoke to Jeff Gluck of The Athletic. ‘But er, the cough was pretty substantial.’

In a clip from Busch’s May 10 race, he was asking for a doctor to urgently meet him to give him ‘a shot’.

With 38 laps to go in the NASCAR Cup Series game, Busch told his team over the radio: ‘Can somebody try to find Bill Heisel? He’s the kindred doctor guy. Tell him I need him after the race, please.’

He was then asked whether he needed the doctor at his car or his bus, to which he replied: ‘Uh, bus. I’m going to need a shot.’

Kyle Busch is survived by his wife, Samantha, son Brexton, and daughter Lennix

Kyle Busch is survived by his wife, Samantha, son Brexton, and daughter Lennix

According to the TV broadcast, Busch had been struggling with a sinus cold that was exacerbated by the intense G-forces and elevation changes at the New York road course.

Busch went on to claim his record fifth NASCAR Craftsman Truck Series trophy that day, despite clearly still struggling with illness.

Following his death, which came just six days after the victory, a heartbreaking clip of Busch’s post-race interview resurfaced.

After earning his 69th career Trucks Series race win with the triumph at Dover, Busch was asked how many races he wanted to win in his career before he stops racing.

‘You take whatever you can get, man,’ Busch said. ‘You never know when the last one is going to be, so cherish them all – trust me.’

NASCAR chief Steve O’Donnell has insisted they will not postpone any upcoming events following Busch’s death because he would want them to keep racing. 

While he refused to answer any medical questions following Busch’s death, O’Donnell was asked if NASCAR were considering canceling the Coca-Cola 600 race on Sunday.

He replied: ‘I think it’s a fair question, but when you look at what minimal conversations did take place between RCR, ourselves, family, it was – Kyle Busch would probably be pretty p***ed off if we didn’t race.

‘So we’re gonna honor his memory and make sure people know what he was all about.’

NASCAR chief Steve O'Donnell insisted Busch would want the Coca-Cola 600 to go ahead

NASCAR chief Steve O’Donnell insisted Busch would want the Coca-Cola 600 to go ahead

An in memoriam photo of Busch was shown on the video board at Charlotte Motor Speedway

An in memoriam photo of Busch was shown on the video board at Charlotte Motor Speedway

A flag is raised in honor of Busch at the track where this week's Coca-Cola 600 will take place

A flag is raised in honor of Busch at the track where this week’s Coca-Cola 600 will take place

Following the tragic news, the NASCAR great’s son Brexton, who celebrated his 11th birthday just three days before his father’s passing, made a subtle tribute on social media. 

Brexton updated his profile pictures on Instagram and Facebook to an image of him embracing his dad on Friday. 

The photo was taken on February 21 when Busch and his family celebrated his victory at the NASCAR Craftsman Truck Series Fr8 Racing 208 at Echo Park Speedway in Georgia.

In the moments after the victorious Busch crossed the finish line, Brexton had rushed to greet him in emotional scenes. 

Donald Trump paid tribute to Busch and his family on Friday night, praising the driver as a ‘true talent’ as he addressed the tragic passing.  

The president previously commended Busch and his wife Samantha’s campaigning for affordable in vitro fertilization treatment. 

‘The LEGENDARY NASCAR Driver Kyle Busch tragically and unexpectedly passed away yesterday,’ the president began in a post shared to Truth Social. 

‘He was a true talent who loved NASCAR and its fans. Kyle was a WINNER! He was a two time Cup Champion, and holds the All Time Record for WINS in NASCAR’s Top Three series, and even won another just last weekend. 

‘Kyle’s wife, Samantha, and their two beautiful children are in our thoughts and prayers. Samantha was at the White House in October, for IVF. She truly loved Kyle!’

He added: ‘Rest in Peace Kyle Busch. You will always be a LEGEND!’

Unraveling Trump’s Influence: The Double-Edged Sword That Has Allies on Edge

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In brief

  • Republican candidates backed by US President Donald Trump performed strongly in a range of primary contests across six states.
  • Midterm elections are typically a referendum on the president in the White House.

President Donald Trump has recently demonstrated his formidable influence within the Republican Party during the latest primary elections. Despite a decline in his approval ratings, Trump’s hold on the party remains strong.

As the nation looks forward to the upcoming November midterm elections, the prevailing anti-Trump sentiment is anticipated to play a significant role. This environment presents a double-edged sword for Trump; his commanding presence within the party could either bolster or hinder Republican prospects.

“Trump’s prominent adversaries within the Republican fold have consistently been ousted,” remarked David Smith, an expert in American politics and foreign policy at the University of Sydney, in a discussion with SBS News.

Primaries in the United States allow party members to select their candidates for the general election. This week, a notable upset occurred when incumbent Thomas Massie lost his Kentucky House of Representatives seat in the primary to Ed Gallrein, a candidate endorsed by Trump.

This week, Republican incumbent Thomas Massie was beaten by Trump-backed candidate Ed Gallrein in the primary race for his Kentucky House of Representatives seat.

The congressman, in office for more than 13 years, had been a thorn in Trump’s side for months, calling for the release of the Jeffrey Epstein files and criticising the war in Iran.

Massie, who said before the poll, “I’m going to win”, was among the highest-profile casualties as Trump-backed candidates scored a string of victories in primary races across six states on Wednesday AEST.

Trump’s political machine launched a well-funded effort to unseat Massie nearly a year ago, after Massie voted against Trump’s so-called “big beautiful bill”.

The House primary race was the most expensive in years. The race saw more than US$32.6 million ($45.8 million) on ad spending, according to US political ad tracking firm AdImpact. The spending was dominated by Trump-aligned and pro-Israel groups, which targeted Massie with negative ads.

“It really shows us that Trump has a lot of political power over the Republican base even though his popularity with the American public, more broadly, is declining,” Smith said.

Why Trump’s strength could cut both ways

Midterm elections are often a referendum on the president in office.

Trump’s decision to wage war against Iran, a costly conflict that has driven up oil prices and inflation, has been unpopular with US voters. The economy, and displeasure with Trump’s leadership, are expected to be defining features of the midterm vote.

A smiling man in a suit in front of a US flag
Thomas Massie will lose his seat in Congress after a concerted Trump-led campaign to oust him. Source: Getty / Jon Cherry

Republicans currently control the White House and both chambers of Congress. With the party holding only a slim majority in the House of Representatives, the stakes are high.

“Republicans in swing districts are very, very worried about the Trump effect,” Smith said.

Candidates endorsed by Trump often do well in Republican primaries, where conservative voters dominate. But the dynamics shift in general elections, where independents and moderate voters play a larger role.

A recent Politico poll found Trump’s endorsement could do more harm than good for Republicans in swing districts, by motivating more anti-Trump voters to turn out.

Republicans in those areas may seek to run more independent-styled campaigns, Smith said.

However, in districts like Massie’s — in deep red Kentucky — Republicans are likely less concerned about losing to Democrats.

“The only real contest there is the primaries,” Smith said. “But in some other places, Republicans could really be hurt by Trump, and the really big losses the Republicans are having in the polls are coming from independents.”

Polling indicates Democrats could reclaim the House of Representatives in November, though an accelerating partisan redistricting battle could complicate the race.

Cory Alpert is a former Biden White House staffer and campaign organiser who has worked on numerous political races for Democrats, including several presidential campaigns.

“I think if it turns out the Democrats end up winning this election in November, it will more be a reflection of dissatisfaction with the Republican party than excitement about the Democratic party,” he told SBS News.

Alpert, who is currently a PhD researcher at the University of Melbourne, said if he was advising Democrats in an upcoming congressional race, he’d prefer to be facing a Trump-backed candidate.

“If only because I think this election will largely be a referendum on Donald Trump’s presidency,” he said.

However, in state-level races, Alpert said Democrats may prefer facing more traditional Republicans, because Trump-aligned candidates can nationalise local contests, sharply increasing fundraising.

Trump’s chokehold on the Republican Party

Trump’s popularity has taken a hit since he launched strikes with Israel against Iran, setting off a wider war in the Middle East that has had far-reaching effects across the globe.

His approval rating was 35 per cent in the latest Reuters/Ipsos poll — a plunge from the 47 per cent rating he started his term with.

He has lost support from within his own party, with 21 per cent of Republicans disapproving of his performance compared to just 5 per cent when he took office last year.

Still, nearly 80 per cent of Republican voters said he was doing a good job.

Trump’s handling of the Epstein files and the war in Iran have driven away some of his most vocal advocates, including former Fox News host Tucker Carlson and former Congresswoman Marjorie Taylor Greene.

“Even though they are very high profile and have very big voices, nonetheless they don’t represent the majority of the Republican base,” Smith said.

“For the majority of the Republican base they really continue to trust Trump, and at the moment they believe that Trump is unfairly under attack from from all sides.”

What happened during the last midterms?

In 2022, while Joe Biden was president, many analysts predicted a “red wave” for Republicans in the midterms which never materialised.

Biden’s approval ratings were low at the time, at around 40 per cent, and economic dissatisfaction was weighing heavily on Democrats.

Republicans won back control of the House, but with a much smaller majority than many expected.

According to analysis by the Washington Post after the vote, Republican House candidates endorsed by Trump underperformed expectations in competitive districts, while Republicans without his backing tended to outperform them.

“Democrats were really motivated by the issue of abortion in that election because that was at the time when the Supreme Court was undoing Roe versus Wade,” Smith said.

“What Republicans would be worried about the moment is there’s no real equivalent issue to motivate Republican voters at this election, and even though Trump has a lot of support from Republican voters, a lot of those same voters just don’t turn out when Trump is not on the ballot.”

“That was the problem that Republicans had back in 2022, whereas Democrats seem to be very motivated in the lead-up to this election.”

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