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Revitalize Your Core: 4 Superior At-Home Exercises for Over 60s Beyond Crunches

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Mastering four straightforward exercises can lay the foundation for a robust and steady core.

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As the years pass, having a solid core is a favor you’ll be glad you granted yourself. The core is the linchpin of your physique, encompassing muscles around the obliques, abdomen, back, hips, and pelvic floor. It plays a vital role in powering limb movement and maintaining proper posture.

While crunches are a classic part of many exercise regimens, Jacob Siwicki, the mastermind behind Siwicki Fitness and former elite Equinox group fitness instructor, offers a more effective pathway. Siwicki, an esteemed fitness coach and former Dartmouth athlete, suggests four transformative at-home exercises that can enhance core strength more efficiently than crunches after 60.

Siwicki advocates for these moves over crunches because they focus on the core’s fundamental purpose—stabilizing the spine rather than repetitive folding. “Crunches focus on a single muscle and can strain aging necks and lower backs,” he comments.

Dead Bug

  1. Lie face-up on a mat with your arms extended toward the sky and legs lifted to a tabletop position.
  2. Press your lower back into the mat as you gradually lower your left arm and extend your right leg.
  3. Return to the center.
  4. Then, lower your right arm and left leg.
  5. Continue to alternate.

Bird-Dog

  1. Start on all fours.
  2. Extend your left arm and right leg.
  3. Hold for a moment before returning to the start position.
  4. Switch sides, and continue to alternate.

10 Simple Moves to Strengthen Your Core Fast

Plank

  1. Assume a forearm plank: Place your forearms on the ground with your elbows under your shoulders and arms parallel to your body, shoulder-width apart.
  2. Keep your body straight from head to heels.
  3. Activate your core, legs, and glutes as you hold the position for the prescribed amount of time.

5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40

Glute Bridge

  1. Begin by lying flat on your back with bent knees, feet hip-width apart, and arms at your sides with palms pressing into the floor.
  2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
  3. Squeeze your buttocks, holding at the top for 2 to 3 seconds.
  4. Lower your hips back to the start position.

Asian Markets Gain Boost from Wall Street’s AI-Led Rally

TOKYO – Asian stocks largely saw gains during early Thursday trading, fueled by global market enthusiasm surrounding AI-related stocks and the semiconductor industry.

Leading the charge, Japan’s benchmark Nikkei 225 increased by 1.6% to reach 68,609.92. Conversely, Australia’s S&P/ASX 200 saw a decline, slipping 0.6% to 9,155.80. South Korea’s Kospi experienced a robust rise of 3.9% to 6,835.55. Meanwhile, Hong Kong’s Hang Seng edged slightly higher by nearly 0.1% to 25,453.45, and China’s Shanghai Composite advanced 0.4% to 3,961.82.

Investor optimism in the Asian markets was bolstered by Wall Street’s overnight performance, which closed just short of a new high on Wednesday. Stellar growth reports from several AI-focused companies surpassed analyst predictions for the spring season, and a new report indicated that inflation in the U.S. eased slightly last month.

The S&P 500 gained 0.3%, marking its first advance since hitting an all-time peak last Friday. The Dow Jones Industrial Average saw a slight dip by 21 points, or less than 0.1%, while the Nasdaq composite increased by 0.5%.

Performance among AI technology stocks was a significant factor in these gains, as strong profit announcements led to renewed hopes for sustained and impressive growth, justifying the substantial rise in their stock valuations.

It’s a return to strength for AI stocks, which have been veering on a roller-coaster ride. After surging to records, AI stocks came under pressure on worries that they shot too high. Investors wanted to see big spenders on AI prove their investments are yielding enough in profits and productivity to make them worth it. That in turn could lead to continued demand for chips and other AI infrastructure.

Treasury yields fell after a report showed that U.S. consumers paid prices for gasoline, groceries and other costs of living last month that were 3.4% higher than a year earlier. That’s higher than anyone would like, but it’s not as bad as June’s 3.5% inflation rate.

The deceleration could give the Federal Reserve more leeway to hold off on hikes to interest rates. The Fed’s members are notably split about whether they should have already begun hiking interest rates. But Wednesday’s update on inflation pushed traders to pull back on bets the Fed will hike its main interest rate at its next meeting in September.

That helped pull the yield on the 10-year Treasury down to 4.68% from 4.70% late Tuesday. It, though, still remains well above its 3.97% level from before the war with Iran, which sent oil prices and worries about inflation spiking.

In energy trading, benchmark U.S. crude dipped $1.07 to $82.20 a barrel. Brent crude, the international standard fell $1.01 to $87.97 a barrel. That swung between modest gains and losses Wednesday.

All told, the S&P 500 rose 20.30 points to 7,748.50. The Dow Jones Industrial Average dipped 21.58 to 53,770.27, and the Nasdaq composite gained 143.04 to 26,588.49.

In currency trading, the U.S. dollar inched up to 159.43 Japanese yen from 159.41 yen. The euro cost $1.1525, down slightly from $1.1527.

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AP Business Writer Stan Choe contributed to this report.

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Yuri Kageyama is on Threads: https://www.threads.com/@yurikageyama

Copyright 2026 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.

Tragic Murder-Suicide at Minnesota Home Daycare: Man Takes Lives of Wife, Daughter, and Himself; Fourth Victim Discovered

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A tragic incident unfolded at a Minnesota home daycare where a man killed his wife and young daughter before committing suicide, authorities revealed on Wednesday. The investigation has connected these tragic events to another lethal stabbing at a nearby residence.

Hopkins Police Chief Brent Johnson reported that officers arrived around 9 a.m. local time at the Brown Bear Daycare following a domestic disturbance call. Inside, they discovered a 41-year-old man dead from a self-inflicted gunshot wound, along with his 41-year-old wife and 7-year-old daughter, both suffering fatal stab wounds.

Also, a 78-year-old woman was found stabbed to death in her Burnsville home, who is believed to be a relative, according to Chief Johnson.

Burnsville Police Chief Matt Smith stated that the suspect had been residing in the Burnsville home.

Authorities have not released the victims’ identities. Meanwhile, six other children present at the daycare during the incident were unharmed and have since been reunited with their families, as reported.

No note was left behind, police said. 

Police response in Hopkins, Minnesota following daycare deaths

Police are seen in Hopkins, Minn., after three people, including a child, were found deceased at an in-home daycare on Wednesday, Aug. 12, 2026. (KMSP)

Johnson said a parent who showed up at the daycare to drop off a child called police and investigators believe that parent witnessed the incident, the station reported.

“There’s no worse scenario than this, where you drop off your child to somewhere you think is safe, and you get that phone call,” Johnson said. “I think we can all relate, [those] who have children and those who don’t. This is just a tragic situation anywhere in the world, let alone here in Hopkins.”

The Hopkins Police Department later released a statement to News Media saying it “responded to a report of a stabbing at a residence operating as a home daycare in the 200 block of Tyler Avenue North in Hopkins.”

“At this time, we believe there are no outstanding suspects and no ongoing threat to the public,” police added. “This is an extremely tragic event for our community. Our thoughts and prayers are with the families affected by this devastating incident.”

Hopkins Police Chief Brent Johnson speaks about daycare incident

Hopkins Police Chief Brent Johnson said six other children were inside Brown Bear Daycare at the time of the incident. They were unharmed and have since been reunited with their families. (KMSP)

Johnson told Fox 9 Minneapolis-St. Paul that investigators believe the deceased male was the perpetrator of the isolated incident and that he took his own life.

If you or someone you know is having thoughts of suicide, please contact the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

“I know that our hearts and our prayers are with the people of Hopkins and any families that have been impacted,” Minneapolis Mayor Jacob Frey said Wednesday, according to the station. “I have already touched base directly with Hanlon and offer any assistance we can provide. The City of Minneapolis stands with Hopkins. We are not strangers to crisis, and when it takes place, we work together. That’s exactly what we’ll be doing here.”

Frey said the city will provide any resources. and assistance requested by Hopkins officials. 

Police cars in Hopkins, Minnesota

The neighborhood in Hopkins, Minn., where the incident happened at the in-home daycare on Wednesday, Aug. 12, 2026. (KMSP)

“We’re aware of this morning’s tragic and devastating incident in Hopkins and are working with Hopkins Police as they investigate,” added Hennepin County Attorney Mary Moriarty. “Our office’s victim services division is prepared to support the individuals impacted by this incident.”

Sen. Amy Klobuchar, D-Minn., reacted to the tragedy during an appearance on FOX 9’s All Day.

“Your heart, you just think about these little kids in the daycare. Our daughter went to daycare for a while,” she said. “You think about dropping your child off, and then thinking about them in this scene of incredible violence and tragedy. You think about the relatives of this family, what they’ve lost with a little child, a mom and what these kids witnessed. No matter who old they are, it’s going to be with them forever.”

Mets’ Tobias Myers Battles Ongoing Challenges in Triple-A Journey

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ATLANTA — Tobias Myers, once a promising pitcher for the Mets, now finds himself increasingly distanced from major league opportunities as the season heads towards its climax.

After being sent down in June, the right-handed hurler has struggled significantly, posting a disappointing 8.24 ERA over his last eight outings for Triple-A Syracuse, where he has resumed his role as a starting pitcher.

The season began with Myers serving as a versatile option for the Mets. His arrival, alongside Freddy Peralta in a winter trade deal with the Brewers, brought high expectations.

“He possesses the kind of talent necessary to succeed in the major leagues,” said interim manager Andy Green before the Mets faced a 6-3 defeat against the Braves on Wednesday at Truist Field. “It’s just not translating right now in Triple-A. He has the potential to turn things around, thanks to his commendable work ethic. He simply needs to showcase it. If he manages to do so, I’m confident he’ll make his way back,” Green added.

According to Green, the primary challenge for Myers has been a noticeable drop in his pitching velocity.

“The most recent outing he was sitting around 90 [mph],” Green said. “He’s been successful in the big leagues, there was an outing last year he went 3 ¹/₃ [innings], he was up to 98 and was sitting at 96. He has bullied hitters with his fastball and then the split plays off it. That is not happening right now. That belongs to him, and our pitching group is there to help him. But he’s got the opportunity to change that and he’s somebody we do believe in and want back here.”

Tobias Myers, who was demoted earlier this season, is still struggling at Triple-A.

Tobias Myers, who was demoted earlier this season, is still struggling at Triple-A. Corey Sipkin for New York Post


Cristian Pache spent most of the season at Syracuse wondering if he would get an opportunity with the Mets. The veteran is now receiving that opportunity as the team’s fifth outfielder following the trade that sent Tyrone Taylor to the Cubs.

“I will keep working to play,” Pache said. “I want to do more for the team.”

Pache has primarily served as a late-inning defensive replacement in games Brett Baty has started in the outfield.

“The elite defense, the baserunning, kind of fits that role for us if we need that,” Green said. “Those are the skill sets we value with him and there’s not a lot of starts [for him] with the other guys in the outfield.”


Francisco Alvarez’s .838 OPS for August entering play wasn’t unnoticed by Green.

“I think [his at-bats] have just been really competitive, every one of them, for the most part,” Green said. “The power is there. The hits are there. He’s starting to drive in runs as well. Alvy’s ceiling is still astronomically high. He has the capacity to do so much in this game and to see a lot of it come out and see his OPS continue to march northward, it’s fun to see.”


The Mets fell to 18-21 against NL East opponents this season. They will continue their division slate with three games against the Nationals beginning Friday at Citi Field.

Tragic Ending: Dad Fatally Injured Trying to Stop Fight After School Drop-Off

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In an unexpected tragedy, a Florida father was killed shortly after escorting his daughter to her first day at school. The incident occurred as he tried to mediate a volatile argument between a couple on his way home.

Daryl Hill, aged 56, lost his life on Tuesday morning. He stopped upon encountering an accident scene at the intersection of Plymouth Sorrento and West Ponkan roads, stepping in to calm a couple’s quarrel, according to information from the Orange County Sheriff’s Office.

Authorities revealed that Hill’s intention was purely altruistic, aiming to assist someone seemingly in distress when he was fatally shot. His grieving wife described him as a hero for his selflessness.

“He was the embodiment of kindness, always willing to protect others, especially his loved ones,” said Suzanne Hill, his partner of 17 years, in an emotional interview with WESH 2 News. “Today, he showed his valor once more.”

She reiterated, “His actions today truly proved he is a hero. I genuinely believe that with all my heart.”

The alleged shooter was quickly identified by police as 26-year-old Raul Lionel Vazquez, who was arrested and charged with second-degree murder in the ‘senseless’ killing of the father-of-three. 

‘Daryl was a small man but larger than life,’ Suzanne said. ‘Very, very angry. Very angry with somebody to do this to this man and my family.’

She revealed that she had been tracking her husband’s location as he cycled home when the deadly confrontation unfolded. 

Daryl Hill, 56, of Florida, was shot dead Tuesday morning after trying to break up a heated argument between a couple

Daryl Hill, 56, of Florida, was shot dead Tuesday morning after trying to break up a heated argument between a couple

The alleged shooter was quickly identified by police as 26-year-old Raul Lionel Vazquez

The alleged shooter was quickly identified by police as 26-year-old Raul Lionel Vazquez

His wife of 17 years, Suzanne Hill, said he had just dropped their 10-year-old daughter off for her first day of school

His wife of 17 years, Suzanne Hill, said he had just dropped their 10-year-old daughter off for her first day of school 

The killing came after Hill stopped at a crash scene near Plymouth Sorrento and West Ponkan roads to separate a couple

The killing came after Hill stopped at a crash scene near Plymouth Sorrento and West Ponkan roads to separate a couple

Hill leaves behind two adult sons and his 10-year-old daughter, whom Suzanne lovingly called their 'miracle daughter'

Hill leaves behind two adult sons and his 10-year-old daughter, whom Suzanne lovingly called their ‘miracle daughter’ 

‘When his phone remained in the same position for an hour and he didn’t answer, I went home to check on him, and I saw the crime scene unit,’ Suzanne told WESH 2 News.

‘I didn’t see the scene, thank God, but I saw the detectives and confirmed my worst nightmare,’ she added. 

The deadly scene occurred around 8.30am Tuesday, when Hill was riding his bicycle home after dropping his 10-year-old daughter off at school in Apopka, about 20 miles northwest of Orlando.

Around the same time, police began receiving reports of a man and woman physically fighting inside a vehicle. Witnesses then told deputies they saw a pickup truck crash into an SUV.

Vazquez, shirtless and shoeless, climbed out of the pickup truck with an unidentified woman and continued arguing with her, according to an arrest affidavit obtained by Law&Crime. 

Hill stumbled upon the scene as Vazquez was allegedly yelling in the woman’s face, prompting him to get off his bike and attempt to separate the pair, per the document.

The confrontation turned physical, with all three tumbling into some bushes, according to the affidavit. After getting back up, Hill ran away as Vazquez allegedly grabbed a shotgun from the back of the truck. 

Hill, still running with his hands raised, was screaming ‘Help!’ when a shot rang out, sending the father crashing face-first to the ground, according to police.

Police were receiving reports of a man and woman physically fighting inside a vehicle. Witnesses told deputies they saw a pickup truck crash into an SUV

Police were receiving reports of a man and woman physically fighting inside a vehicle. Witnesses told deputies they saw a pickup truck crash into an SUV

Hill stumbled upon the scene as Vazquez was allegedly yelling in the woman's face. The confrontation turned physical, with all three tumbling into some bushes

Hill stumbled upon the scene as Vazquez was allegedly yelling in the woman’s face. The confrontation turned physical, with all three tumbling into some bushes

Hill ran away as Vazquez allegedly grabbed a shotgun from the back of the truck. Hill was screaming 'Help!' when a shot rang out, sending the father crashing face-first to the ground

Hill ran away as Vazquez allegedly grabbed a shotgun from the back of the truck. Hill was screaming ‘Help!’ when a shot rang out, sending the father crashing face-first to the ground

During police interviews, both Vazquez and the woman claimed Hill was the aggressor but police noted inconsistencies in their accounts

During police interviews, both Vazquez and the woman claimed Hill was the aggressor but police noted inconsistencies in their accounts

Vazquez remains in the Orange County Jail without bond

Vazquez remains in the Orange County Jail without bond

‘During that altercation, a bystander attempted to intervene and was shot. The bystander was transported to the hospital, where he died,’ the sheriff’s office said.

During police interviews, the woman told investigators that Hill was the aggressor and had pushed Vazquez, according to court documents. When pressed further, she requested an attorney.

Meanwhile, Vazquez also claimed Hill attacked him first, but deputies noted that he ‘had many different accounts of the incident.’ 

Vazquez said his martial arts and wrestling training had him ‘getting the better of’ Hill before admitting he fired the shotgun, deputies wrote in the affidavit.

The shocking murder left Hill’s family devastated, with his wife, Suzanne, describing him as a ‘man who wanted to make everybody laugh,’ according to WESH. 

She said he was a small business owner who bought the contents of storage units and a loving father who showed kindness to strangers and family alike. Above all, she described him as ‘giving.’ 

‘He was always a father, my husband. He was always a father,’ Suzanne told the outlet. 

Hill leaves behind two adult sons and his 10-year-old daughter, whom Suzanne lovingly called their ‘miracle daughter.’ 

‘That’s how he would want to be remembered, and for loving his family unconditionally. Unconditionally,’ she told the outlet. ‘He was just such an incredible man.’

Vazquez remains in the Orange County Jail without bond.

Woman Sentenced to Prison Following Deadly Home Invasion Plot

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Pictured: Hussein “Sam” Murray as seen on Instagram. In the background, Amanda Hernandez appears in court during her sentencing (Law&Crime).

In a Michigan courtroom, a judge emphasized a woman’s full participation in a fatal home invasion, stating, “You were all in on this.”

Amanda Hernandez, aged 34, received her sentence on Wednesday after entering a no contest plea to several charges, including conspiracy to commit first-degree home invasion, conspiracy to impersonate a public utility worker, and being an accessory after the fact. These charges stem from the invasion and murder of 72-year-old Hussein “Sam” Murray on October 11, 2024. On that day, Hernandez’s husband, Carlos Hernandez, 40, and another accomplice, Joshua Zuazo, 41, posed as gas company employees to gain access to Murray’s residence.

Prosecutors highlighted that text messages exchanged between Amanda Hernandez and her husband underscored her active role in orchestrating the home invasion.

Court documents reveal Judge Grant sentenced Amanda Hernandez to 57 months to 20 years for conspiracy to commit first-degree home invasion. Additionally, she received one to five years for being an accessory after the fact and one to two years for conspiring to impersonate a utility worker. She was credited with 197 days already served.

Carlos Hernandez and Zuazo were both found guilty of murdering Murray and his wife and sentenced to life in prison in December 2025.

The post Woman who dreamed of a ‘nice backyard’ while planning deadly home invasion will have to settle for the prison yard first appeared on Law & Crime.

NBA Star Russell Westbrook Announces Retirement After 18 Iconic Seasons

Meet the Rare ‘Demon Cavefish’ Found in Alabama’s Hidden Waters

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In an astonishing revelation, researchers have identified a new species known as the “demon cavefish,” found lurking in the depths of an extensively studied cave beneath a U.S. Army base in Alabama.

Scientists at the University of Alabama in Huntsville (UAH) have brought to light this fascinating discovery: a genus of eyeless, colorless cavefish with a distinct pale blue hue. UAH issued a press release in July detailing the find.

Dubbed Demogorgonichthys arcanus — or more memorably, the “demon cavefish” — this new genus was unearthed in Bobcat Cave, located beneath the U.S. Army’s Redstone Arsenal in Huntsville.

The name Demogorgonichthys draws inspiration from the legendary Demogorgon figure associated with “Dungeons & Dragons” and the popular Netflix series “Stranger Things.” Meanwhile, the term arcanus signifies something “hidden” or “secret,” as explained by UAH.

This intricate naming encapsulates the elusive nature of the species, highlighting its hidden existence within the underground labyrinth for decades.

“This is one of the last places we’d have bet on it,” the study’s lead author Dr. Matthew L. Niemiller said. 

“Finding an entirely unknown, new genus of freshwater fish in eastern North America today is a little like finding a new kind of big cat,” he quipped. 

“The group is so well known, we thought the big surprises were behind us.”

The UAH researchers, as part of the University of Alabama System, published their findings in Scientific Reports in July in collaboration with researchers from three other regional universities.

Shockingly, the pool in which the “demon cavefish” was discovered, is home to “Southern Cavefish” — yet the two species are not close relatives. 

“This is the part I find most remarkable,” Niemiller says, adding that the two species “found its own separate way into the underground world and lost its eyes and pigment independently, millions of years apart.”

“It’s a vivid case of convergent evolution,” he said.

The Bobcat Cave system has been monitored “at least quarterly” for over 30 years.

“To have one turn up in a cave we’ve watched for three decades is a real reminder to stay curious. It was genuinely surprising,” Niemiller added. 

Redstone-Arsenal has been likened to Alabama’s own “Area 51” due to the secretive and highly secure nature of the Army base that handles critical defense and missile programs as well as classified aerospace projects.

As the new “demon cavefish” was only found in a single cave and its connected aquifer beneath the US Army base, researchers believe it is highly vulnerable to changes in hydrology and ground water quality.

While the restricted-access military base protects the cave system from “direct disturbance,” the cryptic species remains vulnerable to “threats originating at the surface, including contaminants, sediment and changing water conditions,” according to UAH.

Researchers determined the fish’s underground habitat has been contaminated, likely from residue from chemical weapons from the military base. 

“Trace metals, including cadmium, chromium, and lead, have been detected at elevated concentrations in water samples from Bobcat Cave over the past two decades,” Niemiller’s team wrote in their scientific report.

Despite the miraculous yet cryptic discovery, Niemiller said his team’s work is far from over.

“The ‘Demon Cavefish’ is a reminder that our inventories are far from finished, even in well-explored places,” he said.