"Engage your core" is a common refrain from yoga and Pilates instructors, but why? It turns out this collection of muscles goes far beyond your "six pack" — the core includes abdominal, pelvic floor, diaphragm, back, and hip muscles. That means stretching and strengthening it could help with that pesky low back pain, as well as posture and spinal mobility. Check out seven effective ab stretches.
Must Reads
As recovery efforts continue following the devastating floods in Texas, here's how to help the victims
The "World's Largest Time Capsule" Was Cracked Open in Nebraska 50 Years After Being Sealed
Seward County Chamber & Development Partnership / Facebook
In 1975, a 45-ton treasure trove dubbed the "world's largest time capsule" was sealed in a small town in Nebraska. It was the year the Vietnam War ended, Microsoft was founded, and the movie Jaws was released. Fast forward five decades, and the artifacts were unveiled to the public last Friday, drawing hundreds of people from across the country to see a slice of life from the '70s. "This is the culmination of 50 years of planning on the part of my father," Trish Davisson Johnson, whose father spearheaded the project in hopes of giving his grandchildren a glimpse of another era, told NBC News. Of the thousands of items, the contents included handwritten letters, a wedding invitation, voice recordings, pet rocks, a yellow Chevy Vega, and a teal suit. The capsule took three days to crack open, per Today — and while some artifacts were preserved better than others, Johnson said the vast majority fared well, thanks to her father creating a ventilation system to keep moisture out. Among the attendees was Chris Galen, who traveled from Virginia to retrieve a letter from his late mother. "I'm hoping, as she's looking down on us from somewhere, that I can report back to her that a lot of the things she wanted for me and for my brother came true," he said. Beyond providing a peek of life from a half-century ago, the time capsule offers a special opportunity for people to reflect on both their past and present selves, said Galen: "It's not about what's inside of it. It's about what's inside of us and who we were back in '75 and who we are today." Learn how to create your own time capsule.
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"A Huge Achievement": Flint, Michigan, Replaces 11,000 Lead Pipes a Decade Post-Water Crisis
Brittany Greeson for The Washington Post via Getty Images
It's been a decade since Flint's water crisis made national headlines — and at last, the Michigan city has reached a "landmark milestone" in ensuring its residents have clean water: According to a progress report submitted by state officials last week, most of Flint's lead water pipes have been replaced. "Thanks to the persistence of the people of Flint and our partners, we are finally at the end of the lead pipe replacement project," Pastor Allen C. Overton of the Concerned Pastors for Social Action said in a statement. "While this milestone is not all the justice our community deserves, it is a huge achievement." In addition to replacing nearly 11,000 lead pipes, the city restored more than 28,000 affected properties. Although the report notes there are still about 4,000 homes that have lead pipes, a spokesperson with the Natural Resources Defense Council explained that those residences were likely either vacant or belonged to people who opted out of the program, per NBC News. As for the historic work that's been completed, it's a testament to the people who call Flint home, explained Melissa Mays of Water You Fighting For: "Flint residents never gave up fighting for safe drinking water. … I will always be proud that Flint inspired a federal rule requiring that every lead pipe in the country be replaced in the next decade. Flint changed America, for the better."
Environment
Baby Penguins Get Pedicures at UK Zoo to Stop Keepers From Confusing Them
Blackpool Zoo / SWNS
Baby penguins getting their nails did is inherently adorable, but at Blackpool Zoo in England, where these pedicures are taking place, they also serve a purpose: preventing keepers from mixing the chicks up. One chick from each pair in a nest box has had its toenails painted with blue nail polish, so the baby birds' health checks, weights, and developmental progress can be accurately recorded. Known for their fast swimming and strong flippers, Magellanic penguins are native to Argentina and Chile. The 10 males and 13 females at the Lancashire zoo are the only ones of their kind in the U.K., and they're now enjoying their newly expanded Penguin Cove habitat. When the chicks get a little older, they'll begin learning how to swim in the pool, and will continue to be fed regurgitated fish by both parents until they can eat independently. Keller added: "We're looking forward to watching the chicks grow over the summer. It is always wonderful to see them getting braver and exploring more every day." Watch a chick getting its nails painted.
In Other News
Ancient bigfoot? Thousands of unusually large ancient shoes were unearthed at a Roman site in England (read more)
An atmospheric phenomenon that looks like a jellyfish was documented by a NASA astronaut — see the pic (read more)
It's official:Kevin Durant joined the Houston Rocketsin a historic NBA trade that shook up seven teams (read more)
Meet Scampi and Flounder, the two male penguins raising a chick together at a zoo in the U.K. (read more)
A rare rock from the red planet is headed to auction and might fetch millions (read more)
Inspiring Story
When you know, you know
When Katie Nelson visited a local animal shelter, she was only expecting to scope out potential pets, not leave with one. But fate had other plans, and she instantly fell in love with the shelter's oldest resident. "I wasn't planning on adopting, but after I met him, I knew I had to bring him home," she said of Astro, a nearly 11-year-old dog who came to the shelter as a stray. A year later, the happy pup is thriving in his forever home.
Photo of the Day
Carl Court/Getty Images
On Sunday, Janeites assembled at the Jane Austen Regency Country Fair to celebrate the 250th anniversary of the novelist's birth. The event, which took place in the English village where Austen was born, saw fans embrace their inner Elizabeth Bennets and Mr. Darcys and gather for performances, arts and crafts, and book-themed talks.
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