These 10 moves will give you the ultimate ab workout - We Are The Mighty
MIGHTY SPORTS

These 10 moves will give you the ultimate ab workout

If you look at a list of body parts men want to tone, somewhere up near the top, you’ll see abs. Sure, bulging biceps would be great, and you probably wouldn’t mind pecs that pop either. But abs — those elusive, sculpted, six-pack symbol of hyper-fitness — are universally sought on any fitness list. And yet, there is a cottage industry selling misguided, haphazard ab advice. The best abs workouts for men are pretty hard to come by.

The main problem is that many workouts don’t take into account that your midsection is actually composed of multiple muscles. The rectus abdominis is probably the one you know best: Running down your centerline from your sternum to pubic bone, this is the muscle people are typically talking about when they describe a six-pack. Then there are the obliques, technically two sets of muscles that run on diagonals beneath the rectus abdominis from your lower ribs to your hip bones. The transverse abdominus is even deeper still, wrapping around the sides of your torso and stabilizing your core. Your lower back muscles also play an integral role in defining your core — both aesthetically (they eliminate some of that side-fat overhang situation) and functionally (a strong lower back helps you rotate your core and stand more erect).


Not sure whether you’re hitting all the essential muscles in your core routine? The workout here has you covered. These 10 moves will sculpt your midsection into one lean, mean abdominal machine. Of course, no core workout will ever be a success if it’s not accompanied by eating smart and keeping up the cardio — if you’re carrying extra pounds, you’re going to have a gut, no matter how many planks you do.

These 10 moves will give you the ultimate ab workout

(Photo by Sergio Pedemonte)

The ultimate abs workout

One you can get through the below workout comfortably, add reps to your set, or sets to your circuit, to keep challenging yourself.

1. Flutter kick

Lie on your back, legs extended, heels about 6 inches off the ground. Place your hands by your sides or under the small of your back for support. Begin to scissor your legs up and down, as if you are doing the backstroke in the pool. Flutter kick for 20 seconds, rest 10, then do 20 seconds more.

2. Leg drop

Lie on your back on the floor, legs straight up in the air, feet together. Place your hands by your sides or under the small of your back for support. Without bending your knees, lower your legs to just above the floor, then raise them back to their vertical position. Do 10 reps, rest 10 seconds, then do another 10 reps.

These 10 moves will give you the ultimate ab workout

(Photo by Eric Mills)

3. Russian twist

Grab an 8-10 pound medicine ball or dumbbell. Sit on the floor, knees bent, feet flat in front of you. Hold the weight with both hands, arms straight in front of your chest. Lean back so that your body is at 45 degrees (mid-situp position). Twist to the right, letting your arms swing over to your right side. Twist back to the left, letting arms swing to the left side of your body. That’s one rep. Do 10 reps, rest 10 seconds. Do 3 sets.

4. Plank

Get into an extended pushup position, then lower yourself to your elbows. Keeping your body in a straight line from head to toe, hold the position for 60 seconds. For variations on the theme, try a side plank (prop yourself up on one elbow, then raise your hips off the ground to create a straight line from your feet to your shoulders).

5. Jackknife

From an extended pushup position, engage your abs and hike your hips into the air until your body forms an inverted V shape. Hold for three counts, then lower yourself back into an extended pushup position, keeping your back flat. Repeat sequence for 60 seconds.

These 10 moves will give you the ultimate ab workout

(Photo by Humphrey Muleba)

6. V-sits 

Sit on the floor, knees bent, feet flat in front of you. Place a medicine ball between your feet. Lean back and lift your feet off the floor, straightening your legs until your weight is balanced in a V position. From here, either hold this position for 30 seconds, or for a more advanced challenge, bend and straighten your legs while maintain the V-hold. Relax, then repeat.

7. Side cable pull

Set the cable machine to a weight you can use for 8-10 reps. Stand perpendicular to the cable machine, left side closest, placing the pulley at chest height. Keeping your feet and hips stationary, twist your torso to the left and grab the pulley handle with both hands, arms straight. Pull the cable until your arms are straight in front of your body and your torso is straight over your legs. Hold for one count, then twist back toward the machine to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.

8. Reverse crunches

Sit on the floor, knees bent, feet flat in front of you. Lean back so that your body is at 45 degrees (mid-situp position). Extend your arms in front of you as a counterbalance. Engage your abs and sink deeper toward the floor (don’t let your shoulders touch the ground), then immediately return to the start position. Pulse up and down for 30 seconds. Rest 10 seconds. Repeat for 30 seconds.

These 10 moves will give you the ultimate ab workout

(Photo by Felipe Galvan)

9. Pullup knee raise

Using an overhand grip, perform a standard pullup. Once your head clear the bar, hold the contraction while bending your knees to your chest. (For a simpler version, hang from the pullup bar, arms extended. Bend your knees to your chest, then release them.) Do 8-10 reps, 30 seconds rest. 2 sets.

10. Diagonal chop

Set the cable machine to a weight you can use for 8-10 reps. Half-kneel perpendicular to the cable machine, left side closest to the machine and left knee bent in front of you (right leg on the floor). Place the pulley just above head height. Keeping your lower body stationary, twist to the left and grab the pulley handle with both hands, arms straight. Pull the cable on a diagonal until your arms are down at your right hip, torso twisted to your right side. Hold for one count, then twist back to the left to return to the start position. Do 8-10 reps, then repeat on the opposite side. Do 2 complete sets.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY HISTORY

The ex-slave who disguised herself as a man to enlist

Members of the Armed Forces will be familiar with the term “contraband.” In basic training, it was civilian clothing. On deployment, it was alcohol. For the Union soldiers that occupied Jefferson City, Missouri, in 1861, contraband referred to the slaves they captured. These captured slaves were pressed into service as cooks, laundresses or nurses to support the Union war effort. Among these captured slaves was 17-year-old Cathay Williams, who worked as a cook and washerwoman and eventually, as a soldier.


In September 1844, Williams was born in Independence, Missouri, to a free man and an enslaved woman. This made her legal status that of a slave. She worked as a house slave on the Johnson Plantation outside of Jefferson City, Missouri.

These 10 moves will give you the ultimate ab workout

Painting of Cathay Williams by Williams Jennings (U.S. Army Profiles of Bravery)

After she was pressed into service, Williams served under General Philip Sheridan and accompanied the infantry on campaigns around the country, including the Red River Campaign, the Battle of Pea Ridge, and the Shenandoah Valley Raids in Virginia. Her extensive travels during the war influenced her decision to enlist afterwards.

On November 15, 1866, Williams enlisted in the 38th Infantry Regiment (“Rock of the Marne”). Because women were prohibited from military service, Williams disguised herself as a man and enlisted under the name “William Cathay”. At the time, the Army did not perform full medical examinations on enlistees, so Williams was able to maintain her cover. Only two people in the regiment, a cousin, and a friend, knew Williams’ true identity. “They never blowed on me,” Williams said. “They were partly the cause of me joining the Army. The other reason was I wanted to make my own living and not be dependent on relations or friends.”

Williams was able to keep her secret despite a case of smallpox shortly after her enlistment. After her hospitalization, Williams was able to rejoin her unit at Fort Bayard in the New Mexico territory, helping to secure the construction of the transcontinental railroads. However, a case of neuralgia (intermittent nerve pain) sent her to the post surgeon who uncovered Williams’ secret and reported her to the post commander. On October 14, 1868, she received an honorable discharge with the legacy of being the first and only female Buffalo Soldier.

Williams went on to work as a cook, laundress, and part-time nurse in New Mexico and Colorado. Years later, her declining health led to a hospitalization from 1890 to 1891. In June 1891, Williams applied for a military disability pension. A doctor concluded that she did not qualify, and the Pension Bureau cited the fact that her Army service was not legal. It is estimated that Williams died between 1892 and 1900. Her final resting place is also unknown.

American women have disguised themselves as men in order to serve since the Revolutionary War. Williams, however, was the first known African-American to do so. She is also the only known woman to disguise herself as a man during the Indian Wars. Her fierce independence and determination to serve are hallmarks of the American spirit that she, and so many others before and after her, have sought to defend.

These 10 moves will give you the ultimate ab workout

Bronze bust of Cathay Williams at the Richard Allen Cultural Center in Fort Leavenworth, Kansas (Buffalo Soldier Monument Committee)

MIGHTY TRENDING

This is a first look at soldiers firing their new M17 handgun

Soldiers from conventional and special operations units recently got the chance to test the Army’s new M17 Modular Handgun System.


Most soldiers who tested the MHS at Fort Bragg’s Range 29 on Aug. 27 were assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, said OTC’s Col. Brian McHugh in a recent Army press release.

Testers were pulled from across the military, including soldiers of the Special Operations Aviation Regiment, based in Kentucky, and of the 3rd Infantry Division, based in Georgia. Some of the military occupational specialties involved include police, pilots, infantry and crew chiefs.

“We wanted to make sure that we have a huge sample to make sure that we’ve got this right — that the Army has it right,” said McHugh.

These 10 moves will give you the ultimate ab workout
A service member fires the Sig Sauer P320 during Modular Handgun System tests for the U.S. Army Operational Test Command, conducted at Fort Bragg, N.C. Aug. 27. (Photo Credit: U.S. Army photo by Lewis Perkins)

Modular Handgun System test for the U.S. Army Operational Test Command, conducted at Fort Bragg, Aug. 27.

The Army awarded Sig Sauer a contract worth up to $580 million Jan. 19 to make the service’s new sidearm. Sig Sauer beat out Glock Inc., FN America and Beretta USA, maker of the current M9 9mm service pistol, in the MHS competition.

Army weapons officials have selected the 101st Airborne Division (Air Assault) at Fort Campbell, Kentucky as the first unit to receive the 9mm M17 MHS this fall.

Various service members will be at Fort Bragg over the next few weeks for testing of the MHS, which is based on the Sig Sauer P320, for the U.S. Army Operational Test Command, or OTC, based at Fort Hood, Texas, according to the press release. Testing will also be conducted by Sailors, Airmen and Marines.

These 10 moves will give you the ultimate ab workout
A service member fires the Sig Sauer P320 during Modular Handgun System tests for the U.S. Army Operational Test Command, conducted at Fort Bragg, N.C. Aug. 27. (Photo Credit: U.S. Army photo by Lewis Perkins)

Capt. Christina Smith with the Army’s Product Manager Individual Weapons, has traveled to different testing sites to ensure the system’s quality.

“It’s worth it to make sure you get the right product to the right soldiers,” she said.

Maj. Mindy Brown, test officer for OTC, said it is important to bring the test to Fort Bragg because the installation has the ranges to support realistic conditions.

“You are using real soldiers in a realistic environment,” Brown said. “These are the soldiers who would be using the weapon every day, so getting their feedback on the pistol is really what is important for operational testing.”

These 10 moves will give you the ultimate ab workout
Magazine for the Modular Handgun System test for the U.S. Army Operational Test Command conducted at Fort Bragg, N.C. Aug. 27. (Photo Credit: U.S. Army photo by Lewis Perkins)

Sgt. 1st Class Kevin Custer, of 160th SOAR, appreciated being able to participate in MHS testing.

“It’s good. We don’t really get the opportunity to test the equipment in the unit we’re in,” he said.

What’s interesting about the release is it makes it sound like the Army is still not certain about the M17 MHS.

“If fielded, according to officials, the new modular handgun system, also known as MHS, will offer improved durability and adjustability over the current M9, as well as performance improvements.”

Program Executive Office Soldier officials, however, told Military.com that MHS is being fielded beginning in October.

MIGHTY CULTURE

10 best places to party on leave

Troops train year-round to maintain the high standard of readiness essential to the preservation and defense of democracy. However, none of us are machines that can operate under constant pressure over an infinite amount of time. And enlisted professions, infantry, in particular, are among the most stressful jobs available. That’s why leave (or ‘vacation days’ in civilian terms) is a crucial component to blowing off steam and keeping morale high.

Homesick troops will often use their leave days to go and visit the family. However, those who have leave days burning a hole in their pocket should consider visiting these party cities if they’re looking for something new. Plus, there’s a good chance that someone from your platoon/squad is from the city you’re visiting and may even offer to be your guide.

In no particular order, these are the 10 best places to party on leave.


These 10 moves will give you the ultimate ab workout

New York, New York

New York City has earned the reputation of being the city that never sleeps and defends its title vigorously. In the Big Apple, you can party until the small hours of the morning and still find a place serving piping hot, fresh, New York-style pizza. As the economic crown jewel of the U.S. you can find the best brands of any product imported from around the world.

These 10 moves will give you the ultimate ab workout

Can’t answer SSGT’s call in another country.

Barcelona, Spain

Parties here start at 1 a.m. and last all night long, which means you’ll have enough time to do touristy things, go to the hotel to change, pregame, and invade Spain like a Roman Legionnaire. The theme parties here can get out of control, so definitely bring a battle buddy or two.

These 10 moves will give you the ultimate ab workout

I’m ready for my close up.

(emerictimelapse.com)

Los Angeles, California

Music labels, film studios, and conglomerates have built empires on keeping you entertained. Los Angeles offers media from every medium, genre, and artist on an unparalleled scale. LA Weekly and Ticketmaster provide information on upcoming events to plan your trip around.

These 10 moves will give you the ultimate ab workout

Home of the original libo risk.

Amsterdam, Netherlands

A classic destination on every bucket list but you might want to wait until you have your DD-214 to fully toke take in the culture. If your agenda doesn’t include visiting its coffee shops, there’s plenty else to do — Europeans party hard AF.

These 10 moves will give you the ultimate ab workout

(emerictimelapse.com)

Las Vegas, Nevada

Sin city, a single Marine’s paradise — and other branches, too. The casinos offer free booze while you gamble, gentlemen’s clubs offer the perfect location to blow away your bonus, and many hotels have venues and clubs built into the location. Excellent for post-deployment debauchery relaxation.

These 10 moves will give you the ultimate ab workout

Ze colors!

Berlin, Germany

Berlin is another city that never sleeps, and it is home to tons of DJs. The mainstream venues are good, but the underground parties are unbeatable. Bring someone who speaks German so you can have your finger on the pulse of this city.

These 10 moves will give you the ultimate ab workout

The parties are year round.

(Miami.com)

Miami, Florida

Miami has arguably the best club scene; one that can compete with LA and New York. Florida’s beaches are often featured on top ten lists and are capable of dethroning Hawaii. Every troop must storm these beaches at least once in their career.

These 10 moves will give you the ultimate ab workout

(Air Forces Central Command)

Dubai, United Arab Emirates

U.A.E. is home to the Burj Al Arab, the Palm Islands, and an indoor ski resort in the mall, but make sure you read up on the local laws. As a conservative Islamic country, it has many restrictions — unless you’re wealthy. Remember the golden rule: He who has the gold, makes the rules.

These 10 moves will give you the ultimate ab workout

The famous bar crawls of Austin

Austin, Texas

Austin has been earning a reputation as a must-visit spot for partygoers at a steady rate in recent years. The city offers pub crawls, ghost tours, historic landmarks, and lounges. It is common to see Austin on lists of top places to live for both liberals and conservatives. This growing metropolis with a southern twang should not be underestimated.

These 10 moves will give you the ultimate ab workout

New Years Eve in Iceland!

(icelandnaturally.com)

Reykjavik, Iceland

Vikings are still drinking and celebrating in both Valhalla and Reykjavik. Although Iceland is small, their festivals aren’t. Reykjavik is LGBTQ+ friendly and accepting of all types, but don’t wander off into the inland — the wilderness here is dangerous as hell.

MIGHTY TRENDING

Mattis left a clear message in his resignation letter

US Defense Secretary James Mattis announced his resignation from the Trump administration on Dec. 20, 2018, setting in motion the end of what has been a tumultuous tenure working with President Donald Trump.

In his resignation letter, Mattis told Trump, without saying his name, that the president has a “right to have a Secretary of Defense whose views are better aligned” with his own.


Mattis’ resignation follows Dec. 19, 2018’s controversial announcement of a plan to pull American troops out of Syria.

But it was the outgoing defense secretary’s warning about the shifting nature of great-power relations he hopes his successor will study closely.

Under Mattis’ watch, the administration has drawn an unambiguous line in the sand. Beginning with Russia and, historically, moving out of engagement with China, and into confrontation.

These 10 moves will give you the ultimate ab workout

Members of the 5th Special Forces Group conducting weapons training during counter-ISIS operations at the al-Tanf garrison in southern Syria.

(US Marine Corps photo)

“I believe we must be resolute and unambiguous to those countries whose strategic interests are increasingly at odds with our own,” Mattis wrote in his resignation letter.

“It is clear that China and Russia, for example, want to shape a world consistent with their authoritarian model — gaining veto authority over other nations’ economic, diplomatic and security decisions — to promote their own interests at the expense of their neighbors, America and our allies.”

Russia, under its President Vladimir Putin, has already shown its capacity and willingness to reach into the heart of US democracy.

The latest twin reports to front the Senate show in excruciating detail how even the smallest manipulation of social media platforms can meddle in US public life with just a single troll farm — the unit called the Internet Research Agency — tucked away somewhere in a Moscow warehouse.

These 10 moves will give you the ultimate ab workout

President Donald Trump.

(Photo by Gage Skidmore)

Opaque and unsettling

While the Trump administration has appeared in an unflattering light amid what US policy expert believe is an unsettling relationship with Russia, Putin has been steadily picking at the edges of Crimea, presenting the greatest military threat to Ukraine in years.

But it is with China where Mattis and the administration have barged into a new period of strategic competition — and where the slide toward conflict is most acute.

That confrontation has been encouraged by the Trump administration itself, with the tearing down of so many aspects of the rules-based order that has governed global politics in the post-World War II era.

“My views on treating allies with respect and also being clear eyed about malign actors and strategic competitors are strongly held and informed by over four decades of immersion in these issues,” Mattis wrote in his resignation letter to Trump.

The Trump effect has isolated allies and invigorated adversaries, former Australian Prime Minister and noted sinologist Kevin Rudd said in November 2018.

Speaking at the Hudson Institute in October 2018, US Vice President Mike Pence delivered a landmark address signaling the US’s intent to challenge an increasingly assertive and belligerent China, directly accusing it of “meddling in America’s democracy.”

Pence accused China of stealing American intellectual property, eroding US military positions, and driving the US out of the Western Pacific.

It was only on Dec. 18, 2018, when China’s President Xi Jinping, the country’s strongest autocratic leader since Mao Zedong, made a gloating speech marking China’s furious economic progress, with more daunting promises of “miracles that will impress the world.”

These 10 moves will give you the ultimate ab workout

Chinese President Xi Jinping.

Delivered with slumped shoulders in the Great Hall of the People in Beijing, Xi spoke for 90 minutes before touching momentarily on a vision for a new kind of Chinese expansion aimed at exporting its model of technocratic dictatorship to other like-minded nations.

“The past 40 years eloquently prove that China’s development provides a successful experience and offers a bright prospect to other developing countries, as they strive for modernization,” Xi said, about 40 minutes into his speech.

This is exactly where China is now placed as it looks across the Pacific and into Central Asia to covertly or overtly use the One Belt One Road initiative to expand its industrial, technical, and digital prowess into developing neighbors that are vulnerable to the authoritarian siren song of, for example, surveillance techniques now being rolled out in the beleaguered western province of Xinjiang.

China’s vast data-collection platforms — WeChat alone has more than a billion users, and are harvesting ever-deeper data on behalf of the state — would be happy to do the same for other nations.

In December 2018 Danielle Cave, a senior analyst at the Australian Security Policy Institute’s International Cyber Policy Centre, told Business Insider that developing nations that do not share the US’s aversion to unreliable actors like the embattled telecommunications giant Huawei, are ready and willing to marry into China’s cheap, buy-now-pay-later model of total autocratic technocracy.

The person Trump chooses to replace Mattis will need to see, with the same clarity that “Mad Dog” could, the chasm between the words of America’s strategic adversaries and their actions in this new, dangerous, fragmented — and increasingly lonely — global theater.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

Articles

Almost every rifle recovered at Gettysburg was fully loaded and no one knows why

In the aftermath of the Battle of Gettysburg, the Confederate Army was in full retreat, forced to abandon all of its dead and most of its wounded. The Union Army and citizens of Gettysburg had an ugly cleanup task ahead of them. Along with the numerous corpses littered about the battlefield, at least 27,574 rifles (I’ve also seen 37,574 listed) were recovered. Of the recovered weapons, a staggering 24,000 were found to be loaded, either 87% or 63%, depending on which number you accept for the total number of rifles. Of the loaded rifles, 12,000 were loaded more than once and half of these (6,000 total) had been loaded between three and ten times. One poor guy had reloaded his weapon twenty-three times without firing a single shot. At first glance, this doesn’t seem to make any sense whatsoever.


These 10 moves will give you the ultimate ab workout
Springfield 1861 rifle | Smithsonian

One could draw any number of conclusions from this data. But an obvious one might be that for some reason, large numbers of soldiers were not discharging their weapons during the battle but continued to reload anyway, perhaps to give off the appearance that they were participating in volleys. The thick smoke, mass confusion, and thunderous sounds of musket and cannon fire would probably prevent a neighbor on your line from definitively observing that you weren’t actually firing your weapon. You could even mimic the rifle’s kickback as you pretended to fire. In his book on the psychological impact of killing in war, On Killing, Dave Grossman argues this very point, coming to the conclusion that the discarded but loaded weapons recovered after Gettysburg mostly represent soldiers who were psychologically unable or unwilling to fire at the enemy.

These 10 moves will give you the ultimate ab workout
US National Archives

Paddy Griffin highlights a few other possibilities in her well regarded book, Battle Tactics of the Civil War. For one, Griffin argues that the high rate of misfire in Civil War era rifles combined with the inability of many soldiers to reload properly under hectic battle conditions would render a large number of rifles unusable in a short period of time. Loading a civil war rifle, such as the Springfield 1861, was a complex and time consuming process. In the heat of battle, it is to be expected that some number of soldiers will panic, lose focus, or act in fear, leading them to misload and thus misfire their weapon, rendering them useless.

The rifles of the era were prone to overheating and often malfunctioned on their own and the rate of misfire only increased with each successful shot. Inserting the percussion cap, the final step before firing, was easy to bungle or forget, potentially leading a soldier to think that he had discharged his weapon when he hadn’t. There is also the chance that a soldier accidentally fires his ramrod (essential for reloading), then begins to reload his weapon only to find he cannot complete the job. These weapons would likely be abandoned. A new weapon would be claimed but it too could be a discard. The soldier would reload the newly acquired weapon only to find that it cannot fire, and then immediately drop it. Now the rifle is double loaded. There is anecdotal evidence to suggest that in some instances the misfire rate could be as high as 25% during combat. We might believe then that many of the loaded rifles were discarded on the battlefield precisely because they couldn’t fire. Functioning rifles might be desirable enough to be claimed from the battlefield long before an official tally of leftover weapons was made.

These 10 moves will give you the ultimate ab workout
Wikimedia commons

Finally we must consider the high attrition rate of artillery fire, which could engage the enemy at much longer ranges than musket volleys. During Pickett’s Charge, the confederate army marched slowly towards the union lines and only began anything resembling a spirited jog once they had closed to a few hundred yards. Throughout the war, both sides were reluctant to fire until they had their intended target within their sights. By the time they reached volley range, cannon fire would have already decimated whole sections of the line, leaving behind dead or dying men clutching fully loaded rifles.

These factors probably all contributed. It’s certainly believable in light of other studies that some percentage of soldiers intentionally fired over the head of the enemy, or perhaps double, triple, or quadruple loaded their rifles to avoid firing them at all. But 90 or even 60%?  That seems ludicrous. The number of casualties at the battle alone (33,000 between the two sides), not all of which could have been caused by artillery, attests otherwise. Those who misloaded or misfired their weapons were among the lucky ones. Plenty were killed before they could fire off a single pre-loaded shot.

MIGHTY CULTURE

These are the 5 deadliest James Bonds by body count

James Bond isn’t quite as deadly on the screen as he was when we all played him on Nintendo 64’s legendary Goldeneye 007 video game, but he still made short work of any number of psychotic evildoer in the name of Her Majesty the Queen. As a matter of fact, the world’s most non-secret secret agent has killed so many people over the years it would take 38 minutes to see them all.

Luckily, someone compiled all those kills for us.


While they didn’t include a count of clever puns, we can be reasonably sure the numbers mirror one another. But there is one other thing the video didn’t break down: who was the deadliest Bond? Unless George Lazenby went on a murder rampage in On Her Majesty’s Secret Service, my guess is it was probably one of the other five.

Here they are, the deadliest Bond by average kills per movie.

These 10 moves will give you the ultimate ab workout

1. Timothy Dalton

Timothy Dalton takes a hard fall at number five here, with only two movies and 20 kills, giving him an average of 10. But Dalton does get two of the most interesting kills, one for killing someone by sealing them in a maggot-filled coffin and another kill where the murder weapon is a bust of the Duke of Wellington.

These 10 moves will give you the ultimate ab workout

2. Sean Connery

Connery had two runs as the dashing secret agent hero, with a total of seven Bond films and an average kill count of 12.5. If Connery’s Bond is in some way riding in a motor vehicle, look out: chances are good that someone is going to meet their maker very soon.

These 10 moves will give you the ultimate ab workout

3. Daniel Craig

While Craig may not be the deadliest Bond, he is definitely the drunkest, averaging at least five drinks per movie.

These 10 moves will give you the ultimate ab workout

Film and Television.

4. Roger Moore

Roger Moore’s Bond is long-known to be both the quippiest and at times creepiest Bond, but he’s also the second deadliest. The Bond films with the least number of kills, The Man With The Golden Gun, and the most number of kills, Octopussy, are both Roger Moore films. Still, it wasn’t enough because even if you take out the one-kill outlier, it’s not enough to catch up with…

These 10 moves will give you the ultimate ab workout

5. Pierce Brosnan

Pierce Brosnan’s Bond was Murder, Incorporated, far outpacing the kill rate of his nearest competitor (including one of Sean Bean’s onscreen deaths). Keep this man away from any kind of explosives or firearms, almost every time he touches one, someone in the movie goes to walk with god.

popular

Watch one of the baddest A-10 pilots ever land after being hit by a missile

U.S. Air Force Maj. Gen. Paul T. “PJ” Johnson is right up there with the best pilots to have ever flown the A-10. While serving as a captain during Operation Desert Storm, he was decorated with the Air Force Cross for leading the rescue mission of a downed Navy F-14 Tomcat pilot deep behind enemy lines.


Capt. Johnson was en route from another mission when he received the call to search for the F-14 crew that had been shot down the night before. During the next six hours, he lead the search through three aerial refuelings, one attack on a possible SCUD missile site, and three hours of going deeper into enemy territory than any A-10 had ever flown. When he finally spotted the survivor, an enemy vehicle was heading in his direction, which Johnson proceeded to destroy, thus securing the target.

The mission was successful and a first for the A-10. A few days later, Johnson’s skills were on full display when he was hit by an enemy missile while trying to take out a radar site. The explosion left a gaping hole on his right wing, which disabled one of the hydraulic systems. Still, he managed to fly back to safety.

This video shows how Johnson pulled through his “high pucker factor” experience, which he credits to a “wing and a prayer.”

Watch:

Gen. Johnson received his commission in 1985 from Officer Training School, Lackland Air Force Base. He’s a command pilot with more than 3,000 hours on the A-10 and served as commander of the 75th Fighter Squadron, Pope AFB, N.C.; the 354th Operations Group, Eielson AFB, Alaska; the 355th Fighter Wing, Davis-Monthan AFB, Arizona; and 451st Air Expeditionary Wing, Kandahar Airfield, Afghanistan. He’s retiring on July 01, 2016, according to his Air Force profile.

Feature image: Screen capture from YouTube.

MIGHTY TRENDING

British MI5 calls Russia’s ‘fog of lies’ a threat to world order

Russia is seeking to undermine European democracies and sow doubt in the West through malign activities and a “fog of lies,” the head of Britain’s domestic spy agency has told European intelligence chiefs.

In a May 14, 2018 address in Berlin, MI5 chief Andrew Parker said that Russia was carrying out “aggressive and pernicious actions” and risks becoming an “isolated pariah.”


Parker’s address to the gathering hosted by Germany’s BfV domestic intelligence service was the first public speech outside Britain by a serving head of the agency.

Parker said that a March 2018 nerve agent attack on former Russian spy Sergei Skripal and his daughter Yulia was a “deliberate and targeted malign activity” on British soil, and one of Moscow’s “flagrant breaches of international rules.”

London has blamed Moscow for the poisoning of Skripal, a former Russian military intelligence operative who became an informant for Britain’s MI6 foreign spy service, in the first use of a nerve agent in Europe since World War II.

Skripal and his daughter were both found unconscious on a bench in the English city of Salisbury on March 4, 2018. Moscow has repeatedly rejected the accusation that it was behind the attack.

These 10 moves will give you the ultimate ab workout
Sergei Skripal buying groceries near his Salisbury home five days before he collapsed.

Parker also condemned what he called a disinformation campaign mounted by Russia following the attack.

He said there was a need “to shine a light through the fog of lies, half-truths, and obfuscation that pours out of their propaganda machine.”

Skripal, 66, remains in the hospital. His daughter Yulia, 33, and a British police officer injured in the attack have both been discharged from hospital, while an investigation to identify the culprits is under way.

Parker also thanked the international community for its joint response to the incident, with 18 out of 28 European countries agreeing to support Britain in expelling scores of Russian diplomats.

The MI5 chief also said that the Russian occupation and annexation of Ukraine’s Crimea Peninsula cannot be acceptable and neither is meddling in Western elections.

Parker also stressed the importance of post-Brexit security ties, warning that Europe faces an intense and unrelenting terrorist threat.

The extremist group Islamic State is plotting “devastating and more complex attacks,” Parker said.

“The security challenges we are facing are stark, but we will counter them together,” he concluded.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY TRENDING

The big, bad list of Coronavirus cancellations

As government and health officials scramble to contain the spread of COVID-19, also known as the novel coronavirus, events around the country are being shut down or modified. Officials, after seeing the spike in cases (and fatalities) in Italy and the subsequent shutdown, are now implementing the same measures to major events in the U.S., whether it be canceling, postponing or barring fans.


This is major news in that sports, entertainment and travel are very important keys to the national economy. The loss of revenue to the teams, leagues, television partners and corporate partners will be big but there are many others too that will have a rough couple of months.

Hotels, airlines, arena workers, concession workers, arena security , front office employees, merchandise vendors, food and beverage companies, Uber and Lyft drivers and local establishments all canceled events….The list goes on.

We Are The Mighty will continue to update this list, but here are major national (and some international for fans) events that so far have been affected by the coronavirus.

A full list of all sports events that have been canceled can be found here. This list is mostly international but gives an idea of the scope of event cancellations.
These 10 moves will give you the ultimate ab workout
  • A coronavirus conference in New York was canceled because of the coronavirus.
  • MLB operations suspended indefinitely
  • NHL season suspended
  • NBA season suspended
  • MLS season suspended
  • NCAA Tournament canceled
  • NCAA Women’s Tournament canceled
  • Big Ten Tournament
  • SEC Tournament
  • Pac 12 Tournament
  • Big 12 Tournament
  • ACC Tournament
  • A-10 Tournament
  • Conference USA Tournament
  • MAC Tournament
  • WAC Tournament
  • American Conference Tournament
  • UEFA Champions League (Tuesday matches postponed)
  • Serie A (Italian soccer)
  • La Liga (Spanish soccer)
  • Formula 1 has had the McLaren team withdraw from the Australian Grand Prix this week. Next week the Bahrain Grand Prix is due to be raced with no fans.
  • U.S. Women’s and Men’s friendly matches canceled
  • Coachella postponed until October
  • Stagecoach postponed until October
  • E3 video game concert
  • Miami Open
  • SXSW Conference
  • Pearl Jam tour postponed
  • Adam Sandler tour postponed
  • Indian Wells 2020
These 10 moves will give you the ultimate ab workout

Universities have been either moving classes online, telling students to move out of dormitories and postponing spring classes and canceling classes outright in some instances.

MIGHTY TRENDING

China prepares forces in contested waters for war

China’s commander-in-chief has ordered the military command overseeing the contested South China Sea to “concentrate preparations for fighting a war,” according to the South China Morning Post.

Chinese President Xi Jinping inspected the Southern Theater Command Oct. 25, 2018, again stressing the need build a force that can “fight and win wars” in the modern age. “We have to step up combat readiness exercises, joint exercises and confrontational exercises to enhance servicemen’s capabilities and preparation for war,” he explained, adding that the command has a “heavy military responsibility” to “take all complex situations into consideration and make emergency plans accordingly.”


“You’re constantly working at the front line, and playing key roles in protecting national territorial sovereignty and maritime interests,” Xi said, according to the China Daily, “I hope you can fulfill such sacred and solemn missions.”

The powerful Chinese leader has made strengthening and modernizing the People’s Liberation Army (PLA) a top priority.

As Xi delivered his speech in Guangdong province, Chinese Minister of Defense Wei Fenghe warned that China will not give up “one single piece” of its territorial holdings, adding that “challenges” to its sovereignty over Taiwan could lead China to use military force.

These 10 moves will give you the ultimate ab workout

Chinese President Xi Jinping.

(DOD photo by U.S. Navy Petty Officer 1st Class Dominique A. Pineiro)

The US Navy recently sent two warships through the Taiwan Strait, a move that, like the US military’s frequent bomber overflights and freedom-of-navigation operations in the South China Sea, angered Beijing.

Tensions have been running particularly high in the South China Sea in recent months, with regular US B-52 bomber flights through the region and Chinese PLA Navy warships challenging American military ships and aircraft that venture too close to Chinese-occupied territories in the disputed waterway.

US Navy Adm. John Richardson, chief of naval operations, said Oct. 29, 2018, that the US Navy will continue to carry out freedom-of-navigation operations and challenge “illegitimate maritime claims.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY HISTORY

How American GIs brought Spam to the world

No, we’re not talking about automated, unsolicited emails trying to sell you fat-burning pills or hair-loss recovery foam. The original Spam is a brand of precooked canned meat product made by the Hormel Foods Corporation. Today, there are 15 varieties of Spam sold in 41 countries and trademarked in over 100. It has transcended social classes and become an integral part of culinary cultures worldwide. So how did this canned luncheon meat product become a worldwide phenomenon? It’s due in large part to American GIs and WWII.

Introduced by Hormel in 1937, Spam aimed to increase the sale of pork shoulder, an unpopular cut of meat. Its name is the result of a contest won by Ken Daigneau, the brother of a Hormel executive. Hormel claims that the true meaning of the Spam name “is known by only a small circle of former Hormel Food executives,” however it is commonly accepted that it’s an abbreviation of spiced ham.


These 10 moves will give you the ultimate ab workout

A World War II-era can of Spam (Photo by Hormel Foods Corporation)

During WWII, delivering fresh meat to frontline troops was an extremely difficult task. Spam offered the military a canned solution that didn’t require refrigeration and possessed an extremely long shelf life. As Spam became an integral part of the GI diet, troops gave the meat a variety of nicknames like “ham that didn’t pass its physical,” “meatloaf without basic training,” and “Special Army Meat.” The grease from the luncheon meat was used to lubricate weapons and waterproof boots, and the empty cans could be filled with rocks and strung from wire perimeters as intruder alarms. By the end of the war, the military had purchased over 150 million pounds of Spam. For reference, a can of Spam today weighs 12 ounces.

These 10 moves will give you the ultimate ab workout

Sgt. Arnold Bourdreau eating canned corned beef in Italy in 1945 (National Archives photo)

Troops across all theaters of the war brought Spam with them as a convenient and preserved meat ration. As a result of the war and the following occupations, Spam was introduced to European and Asian countries where it was quickly assimilated into local diets.

In the UK, Spam’s popularity grew out of necessity as the result of rationing. Prime Minister Margaret Thatcher remembered Spam as “a wartime delicacy”. The canned luncheon meat has been adopted into various British recipes like Spam Yorkshire Breakfast, Spamish Omelette, Spam Hash and Spam Fritters.

These 10 moves will give you the ultimate ab workout

Spam Fritters with chips and peas (Photo from SpamBrand.com.au)

Spam was also included as a part of Allied aid to the post-war Soviet Union. Strict food rations made meat even more scarce there than in Britain. “Without Spam we wouldn’t have been able to feed our army,” Soviet Premier Nikita Khrushchev declared in his memoir.

East Asian countries also adopted Spam as a result of rationing and the scarcity of meat. In Hong Kong, the canned meat was incorporated into local dishes like macaroni with fried egg, ramen and chicken soup. Spam was ingrained so deeply in Okinawan culture that it is used in traditional onigiri (rice balls or triangles usually wrapped in seaweed) and is used in the traditional dish chanpurū. In Korea, Spam’s popularity rose out of the Korean War. As fish became scarce, Spam was used as a replacement in kimbap (rice and vegetable seaweed rolls). The cans of luncheon meat were also used by U.S. troops to trade for goods, services and even information around their bases. Today, Korea is second only by the United States in Spam production and consumption.

These 10 moves will give you the ultimate ab workout

Spam Classis Kimbap (Photo from Spam.com)

In Southeast Asia, Spam is most popular in the Philippines. Following WWII, Spam became a cultural symbol on the islands. It is most commonly eaten in Spamsilog, a twist on a traditional Filipino breakfast composed of rice (usually garlic fried rice), a sunny-side up egg, and a meat dish. Though Spam is commonly sliced and fried, it is also used in sandwiches, burgers and spaghetti. In the Philippines, Spam transcends social class and is extremely popular across all walks of life. There are at least 10 varieties of Spam sold in the Philippines that mimic the flavors of traditional meats. It’s estimated that 1.25 million kilos of Spam is sold annually in the Philippines. After Tropical Storm Ketsana in 2009, Hormel Foods donated over 30,000 pounds of Spam to the Philippine Red Cross.

These 10 moves will give you the ultimate ab workout

Spamsilog is a breakfast dish that’s acceptable at any time of day (Photo from ThePeachKitchen.com)

In the United States, Spam is especially popular in Hawaii whose residents have the highest per capita consumption in the country. Spam is used most heavily in Spam musubi where a slice is placed on top of rice and wrapped in a band of nori seaweed. The Hawaiian market also features exclusive Spam variants like Honey Spam, Spam with Bacon, and Hot and Spicy Spam. Spam is even served in local McDonald’s and Burger King chains. Every spring, Oahu hosts an annual Spam festival called Waikiki Spam Jam where local chefs and restaurants compete to make new spam-themed dishes which are then sold at the street fair.

These 10 moves will give you the ultimate ab workout

A selection of Spam variants at Waikiki Spam Jam (Photo by This Week Hawaii)

Although it is seen by some as a food of poverty or hard times due to its affordability and long shelf life, Spam’s popularity around the world is undeniable. Thanks in large part to the GIs that brought it with them, Spam was able to fill food gaps in countries ravaged by war and evolve into a dietary staple and cultural icon.


MIGHTY CULTURE

The ‘Survivor Tree’ is the only living thing to come out of the 9/11 rubble

More than a month following the devastating attacks on the World Trade Center, rescue workers found a life under the rubble, still holding on. It was a pear tree, Its roots and branches were twisted and broken, but all hope was not lost. The rescue workers decided to save this life too.


These 10 moves will give you the ultimate ab workout

The small tree was removed from Ground Zero and sent to a nursery in the Bronx. Even though it was still alive and in the hands of caring professionals, there was little hope for its continued survival. For years, New York’s Arthur Ross Nursery in Van Cortlandt Park took care of the Callery pear tree. By 2010, the staff thought the sturdy tree might survive being replanted once more – back at Ground Zero.

Now known as the “Survivor Tree,” it was replanted at the site of its near-demise once more as part of a 9/11 Memorial Ceremony in 2010. The tree is far from perfect, as one can clearly see the memory of the trauma the tree once suffered. Its new branches shoot off of a stump that reminds all of New York and the United States that wounds can heal, but memories remain.

These 10 moves will give you the ultimate ab workout

The tree, found at 911 Greenwich Street in Lower Manhattan, still survives. In its new home, the tree grows more and more as time goes on, thriving in the same soil where it nearly died along with some 3,000 American civilians and first responders. What’s most unique about this memorial is that it shares the hope of survival with communities that experience devastating losses in their own way.

The 9/11 Memorial gives three seedlings from the Survivor Tree to communities coping with tragedy of all kinds. The seedlings are then planted as a sign of hope and the possibilities of renewal and recovery. Seedlings from the Survivor Tree have been sent all over the world.

These 10 moves will give you the ultimate ab workout

Boston’s 9/11 Survivor Tree Sapling was planted at the Boston Public Gardens.

Boston, Mass., in honor of the three people killed in the bombing at its marathon on
April 15, 2013.

Prescott, Ariz., in honor of the 19 firefighting members of the Granite Mountain
Hotshots who died on June 30, 2013. The fires in Arizona resulted in the highest
number of American firefighters killed in a single incident since 9/11.

Gulfport, Miss., to remember those who died in the region devastated by Hurricane
Katrina in August 2005.

Newtown, Conn., in memory of the 20 school children and six adults who were killed
on Dec. 14, 2012, at Sandy Hook Elementary School.

Joplin, Mo., in memory of the more than 150 people killed and more than 1,000 injured by a tornado in Joplin on May 22, 2011. The seedling for Joplin will be planted at Mercy Hospital Joplin, which was in the direct path of the tornado.

Madrid, Spain, in memory of the 2004 coordinated terror bombings against the
Cercanías commuter train system of Madrid that killed 190 people and wounded 1,800.
The actual planting of the tree is expected to take place at Spain’s embassy in
Washington, D.C. Madrid is the first international recipient in the program.

Orlando, Fl., in memory of the 49 people killed and 58 injured at Pulse Nightclub on June 12, 2016. The seedling has been planted at the Harry P. Leu Gardens in Orlando.

• The country of France, in memory of the 139 people killed and 368 people injured in Paris on Nov. 13, 2015, and the 86 people killed and 434 injured in the Bastille Day attacks in Nice on July 14, 2016. The seedling has been planted in Paris, France.

Manchester, England, in memory of the 22 people, including young adults and children, who were killed by a terrorist bombing at an Ariana Grande concert on May 22, 2017.

Charleston, S.C., in memory of the nine people killed in a shooting at Emanuel African Methodist Episcopal Church.

• The country of Haiti, which was devastated by Hurricane Matthew in October 2016. The Embassy of Haiti in Washington, D.C. will accept the Survivor Tree seedling on behalf of its country.

Parkland, Fla., where a gunman killed 17 people in February 2018, including students and staff members, at Marjory Stoneman Douglas High School.

London, in memory of those who lost their lives, and on behalf of the bereaved, survivors and all those affected by the tragic Grenfell Tower fire.

Puerto Rico, after the catastrophic Hurricane Maria, which left an estimated 2,975 people dead in its wake.

Do Not Sell My Personal Information