Robots are widely used to build cars, paint airplanes and sew clothing in factories, but the assembly of microscopic components, such as those for biomedical applications, has not yet been automated. Lasers could be the solution. Now, researchers have used lasers to create miniature robots from bubbles that lift, drop and manipulate small pieces into interconnected structures.
The Lions’ new head coach wore his feelings on his sleeve and vowed his team would reflect the city’s personality.
In the round-up: IndyCar, WEC and WTCR delay 2021 season starts • Australian GP organisers prepared to hold event without fans • Ferrari signs first female racer to academy
Kips Bay Decorator Show House Reveals Palm Beach Plans, Art Basel Gets Postponed, and More News This Week
Here’s what you need to know
Your lower abs are high maintenance. It takes a clean diet and consistent regimen to make them pop. While your total-body sessions hit your core, it’s equally important to do a targeted lower ab workout at least once a week. Doing so can reduce and prevent low-back pain, and help correct posture and pelvic tilt issues. A strong core connection and understanding how to engage your lower abs will improve your everyday movements but also unlock greater strength gains whether you’re training at home or in the gym.
Over time, you’ll stop overworking the muscles you’re not trying to target—but often take over—and see more defined lower abs. Some tips before you attack the lower ab workout below: Targeting the lower abs can be thwarted by tight, overactive hip flexors; overdoing an exercise’s range of motion; and moving too quickly. But don’t get disheartened! The circuit below will give you the tips and confidence to get where you’re trying to go.
Best of all, this workout entirely comprises bodyweight exercises. All you need is a yoga mat and some will power.
Directions: Perform 1 round for a quick fire up or 3 rounds total for a full roast.
The Best At-Home Lower Ab Workout
1. Toe Taps x 10 reps each side
Lie on your back with arms actively pressing into the ground, head and neck relaxed. (Bonus: This move activates your triceps and opens up your chest). Raise legs into tabletop position with knees stacked above hips, shins parallel to the ground, feet relaxed. Inhale, then lower one foot at a time toward the floor, keeping the 90-degree bend at the knee. Tap the floor, then exhale to draw the leg back to the starting position. Alternate and perform on the other side; that’s 1 rep. To make it harder, take hands behind your head with elbows wide, lifting your shoulder blades off the floor. This spicy variation works the upper abs at the same time and add a stability challenge. Watch a video demonstration here on slide 1 (go to slide 2 for the advanced variation).
Pro tips: Go as slow as possible, and let a steady, consistent breath control the movement. A deep exhale will help engage your lower abs more. Watch that you don’t draw your knees in too close to your chest, always stop the knees a little farther away than you think (no closer than directly above hips) to keep the core engaged.
2. Forearm Plank With Knee Taps x 10 reps each side
Come into a forearm plank with forearms directly under shoulders, legs extended long. Activate your quads, engage your glutes, and stay on your toes by flexing feet and shifting weight forward. Draw your lower abs up and in—almost like you have an invisible tuck. This is subtle, but helps keep your back safe and engages your abs more. With everything fired up, start to gently lower one knee at a time to tap the floor. Use your lower abs and breath to control the movement. Your upper and lower body should remain still and stable. Alternate and perform on the other side; that’s 1 rep. Continue alternating on every rep. Watch a video demonstration here on slide 4.
Pro tip: To engage your serratus (the large muscle that extends from the outside of your ribs to just beneath your shoulder blades) and lats more, imagine you’re drawing your elbows back toward your hips.
3. Diagonal Dead Bugs x 10 reps each side
Lie on your back with arms straight up above shoulders, head and neck relaxed, knees stacked above hips, shins parallel to the ground, and feet flexed. Inhale, then extend your left arm and right leg away from you on a diagonal while keeping your right arm and left leg completely still. Exhale to come back to center. Alternate and perform on the other side, extending right arm and left leg; that’s 1 rep. Watch a video demonstration here on slide 4.
Pro tip: Move slow and controlled to get the most out of this exercise and keep your black flat to the ground but not fully pressed to the floor. This exercise will work your lower abs with the bonus of hitting your entire core. If you really nail the diagonal angle, you’ll feel your obliques fire fast!
4. Slow Reverse Crunch x 20 reps
Lie on your back with arms pressed firmly into the floor, knees bent and feet close to glutes. It’s key you keep them here the entire time. With a tilt of your pelvis, use your lower abs to lift your hips an inch off the floor with knees coming in toward your chest. Lower back slowly with control so you can’t use momentum for your next rep (this is not a rocking movement). Watch a video demonstration here on slide 8.
Pro tip: Try not to shrug your shoulders or use your arms too much so you can really hit your core. You can get as little or as much as you want from this exercise so my top advice is to slow it down and control each rep.
5. Single-Leg Lower to Hip Lift x 10 reps each side
Lie on your back and raise legs into tabletop position with knees stacked above hips. Extend your left leg straight up toward the ceiling. Take both hands behind your head and roll up to the tips of your shoulder blades. Inhale, then extend your left leg down toward the floor as low as you can control it, then exhale and draw it straight back up. Once back at the starting position, use that pelvic tilt to lift the hips just off the floor. Complete all reps on one side, then switch. Watch a video demonstration here on slide 6.
Pro tip: Stay on the tips of your shoulder blades. This provides a killer stability challenge and upper ab scorcher from the head and shoulders being lifted. You’re welcome.
ENNIS, Texas – The ASCS Elite Non-Wing Series presented by Abilene Powder Coating will open this season with a bang as the inaugural Smiley’s Racing Products Texas Wingless Nationals comes to Big O Speedway March 4-6.
Competing racers will have a shot at a $10,300 payday during the three-day event.
Set to follow the format used at the Hockett/McMillin Memorial, teams will compete each night, with cumulative event points setting the stage for Saturday’s finale.
However, if the number of entries reaches 80, the field will be split into two qualifying nights.
The format will still follow the same heat race and qualifier layout, with event points awarded and combined to set Saturday night’s fields. Passing points will be used to break any tie in the event points.
Following the completion of Friday’s program, event points will be totaled, with the top eight locked in – straight up – into Saturday’s A Feature.
All other drivers will be lined up into four last chance qualifiers on Saturday.
The entry fee is $60 in advance and $100 the day of the race. Pit passes on March 4-5 are $35 per day and $40 on March 6. Three-day pit passes are $100.
Team can register online here until March 3.
The event will be preceded by an open practice on March 3 from 6-9 p.m. CT. On all race days, the pits will open at 3 p.m., with grandstands opening at 5 p.m. Hot laps will be at 6:15 p.m. with racing beginning at 7 p.m.
Grandstand tickets are $15 per day on March 4-5. March 6 tickets are $20.
The two preliminary nights will pay $1,000 to win and $100 to start, with $50 to all non-qualifiers.
Saturday’s race will be $10,300 to win and $400 to start, with $50 to all non-qualifiers.
The event is being put on by ASCS Elite Non-Wing Series owner and director Nathan Moore.
MOORESVILLE, N.C. — NBC is pulling the plug on the NBC Sports Network at the conclusion of the year according to an internal memo sent to NBC staff members on Friday.
The decision to close down NBCSN at the end of the year means some motorsports events will ultimately be moved over to Peacock — a streaming service introduced by NBC in 2020.
NBC Universal notified cable carriers on Friday that it would be shutting down NBCSN at the end of 2021. That means for this season, many of the NASCAR, IndyCar and IMSA contests will continue to be televised on both NBC and NBCSN. Some will be moved to USA Network and Peacock.
Although the Peacock streaming service will make it easier for fans to follow the action via computer, phone and streaming to their televisions, race fans that are used to television or cable broadcasts will have to adapt.
The announcement only affects the sporting events that would be on NBCSN. Races already scheduled for NBC, including the 105th Indianapolis 500, will continue to air on the network’s primary, over-the-air channel.
NBCSN was originally launched in 1995 as the Outdoor Life Channel. It later became Versus before becoming the NBC Sports Network in 2012.
NBC Sports Chairman Pete Bevacqua notified employees of the change in an internal memo, which stated key elements of NBCSN’s programming will move to USA Network and, in some cases, Peacock for 2022 and beyond.
USA Network is a channel already on basic cable packages, which should increase the potential audience when compared to NBCSN.
NASCAR’s current television contract with NBC runs through 2024, but states NASCAR cannot be behind a paywall. Any streaming would have to be free. NASCAR’s television coverage is currently split between NBC and FOX.
NASCAR officials issued the following statement on Friday afternoon:
“We are committed to ensuring that NASCAR and IMSA races are carried and distributed smartly to our broad and loyal fan base. NBC is a best-in-class partner and we will work together to ensure continued high-quality delivery of our events now and in the future.”
NBC Sports Group picked up the option year for IndyCar coverage this season. IMSA signed a deal with NBC before the 2019 season that runs for six seasons, meaning the sports car series is locked in through 2024. Monster Energy AMA Supercross also signed a contract with NBC Sports prior to the 2019 season.
The second round of this year’s Supercross series run earlier this week, was shown live on Peacock and broadcast on a tape-delay basis on NBCSN.
IndyCar released the following statement Friday at 5 p.m. E.T.
“NBC Sports has always been a transparent partner, and we were aware of this upcoming strategy shift. Our 2021 broadcast schedule is not impacted by this decision. We plan to discuss our future broadcast arrangements in the late spring.”
Earlier Friday IndyCar moved its season-opening race at Barber Motorsports Park from April 11 to April 18 in order to move it from NBCSN to NBC. A record nine NTT IndyCar Series races will be broadcast on NBC this year.
NBC will air the first two races of the new season and six of the first eight from April to June.
“The schedule changes we’ve had, while partially prompted by ongoing pandemic conditions, give us a powerful start to the 2021 season,” Penske Entertainment Corp. President and CEO Mark Miles said. “With six of our first eight races on network television and all in a more compact timeline, it’s an enormous opportunity to drive even more momentum as we deliver our exciting brand of racing to our fans.”
TULSA, Okla. – The ASCS Mid-South Region has released its lineup of events for the upcoming season, which includes stops at a dozen tracks across five states.
Based primarily in Arkansas, with a dozen events spread at six tracks, seven of those stops will be at Little Rock’s I-30 Speedway, which opens the season with the Lucas Oil American Sprint Car Series presented by the MAVTV Motorsports Network on March 26-27.
Other dates at I-30 include June 22, July 24, Sept. 11, and the COMP Cams Short Track Nationals presented by Hoosier Tire on Oct. 1-2.
Additional Arkansas ovals include Texarkana 67 Speedway on May 21, Crowleys Ridge Speedway on June 11, Diamond Park Speedway on June 26 and Sept. 4, Riverside Int’l Speedway on July 22, and Batesville Motor Speedway on July 23.
Looking outside Arkansas, the tour will make stops at Louisiana’s Boothill Speedway in Greenwood on April 10 and Revolution Park in Monroe on May 8 and July 17.
Mississippi’s Jackson Motor Speedway will greet the tour on April 10.
Missouri will have a pair of regional showdowns, with Legit Speedway Park on June 5 hosting the Racinboys.com ASCS Warrior Region presented by Impact Signs, Awnings, and Wraps and Monett Motor Speedway on July 3 hosting the American Bank of Oklahoma ASCS Sooner Region presented by Smiley’s Racing Products.
Making one trip into Oklahoma for the season finale, the Mid-South Region will again square off with Sooner Region foes at Tri-State Speedway in Pocola.
All regional events will feature a $2,000-to-win payout and offer $300 to start.
The ASCS Mid-South Region will again be under the direction of Terry Mattox.
2021 ASCS Mid-South Region Calendar
March 26 – I-30 Speedway – Little Rock, Ark.
March 27 – I-30 Speedway – Little Rock, Ark.
April 10 – Boothill Speedway – Greenwood, La.
April 17 – Jackson Motor Speedway – Byram, Miss.
May 8 – Revolution Park – Monroe, La.
May 21 – Texarkana 67 Speedway – Texarkana, Ark.
May 22 – I-30 Speedway – Little Rock, Ark.
June 5 – Legit Speedway Park – West Plains, Mo.
June 11 – Crowleys Ridge Raceway – Paragould, Ark.
June 26 – Diamond Park Speedway – Murfreesboro, Ark.
July 3 – Monett Motor Speedway – Monett, Mo.
July 17 – Revolution Park – Monroe, La.
July 22 – Riverside Int’l Speedway – West Memphis, Ark.
July 23 – Batesville Motor Speedway – Batesville, Ark.
July 24 – I-30 Speedway – Little Rock, Ark.
Sept. 4 – Diamond Park Speedway – Murfreesboro, Ark.
Sept. 11 – I-30 Speedway – Little Rock, Ark.
Oct. 1 – I-30 Speedway – Little Rock, Ark.
Oct. 2 – I-30 Speedway – Little Rock, Ark.
Oct. 9 – Tri-State Speedway – Pocola, Okla.
We are all pumping out data into the cloud. Some of it we’d like to keep forever. Emortal is a startup that wants to help you organize, protect, preserve and pass on your ‘digital legacy’ and protect it from becoming unreadable, otherwise known as ‘bit-rot’. The project has received backing from the legendary Vint Cerf, one of the co-creators and founding fathers of the internet.
Emortal, which has been in engineering R&D for more than 10 years, has raised $5.7 million from ‘friends and family’. It is now raising $2.7 million in a crowdfunding on the UK’s Crowdcube platform, following what it says was a successful BETA test.
The company will use Google architecture to preserve digital memories – photographs, documents, correspondence, videos, interviews and more – indefinitely into the future. The idea is that this will ensure that as, operating systems, devices and tech evolves, your entire digital legacy will remain safe, secure and accessible – to only those you choose.
The platform is now set to be launched in the UK and US in Q3 this year and will be designed for occasional considered use, for example when taking a picture at a christening, rather than saving every photo you take. It will charge a flat, standard subscription fee of £4.99 a month.
Cerf said in a statement: “The cornerstone of the Emortal proposition is to tie data preservation in with digital legacy protection to ensure that our digital memories are safe and accessible for generations to come.”
Colin Culross, founder and CEO of Emortal said: “We are keen to use the Crowdcube platform for this raise because Emortal is a service designed for ALL families. We believe the most powerful way for the business to grow is to have thousands of our customers investing in the business.”