⁣TUCKER CARLSON: There won’t be Epstein arrests because it would expose a “SUPRA GOVERNMENT” that’s above representative government.

“The bigger question is what is this? It’s clearly an informal governance body over what the rest of us consider the authorities, which is to say governments, nation states,”

Source: https://t.me/LauraAbolichannel/81400

If your core is weak, then your ability to get stronger on your exercises and your ability to grow the muscles surrounding each of your joints will be negatively impacted. And, as a bonus, it WILL also provide aesthetic benefits (six pack abs!) as well. Regular core strengthening with core strength exercises does actually increase the thickness of the deep abdominal muscles, meaning that they may help make them a little more visible. So, how exactly do we go about training it? Well, that’s exactly what I’ll cover in this video with a full, best core workout (with 5 of the best abs exercises) that you can do right away for a stronger AND better looking midsection.

But before we dive into the best core workout we need to first note that a better approach to train the core would be to use core exercises that challenge the core in every possible way that your core could be challenged in a lift, sport, or just in your daily life. And this can be broken down into 4 categories. Anterior core stability exercises where we train the body to resist excessively arching the lower back (extension). Posterior core stability exercises where we train the body to resist excessively rounding the lower back (flexion). Lateral core stability exercises where we train the body to resist bending to one side. And lastly, rotary core stability exercises where we train the body to resist excessive rotation of the lumbar spine.

The first of the core strength exercises we’ll do here is abdominal bracing. What you want to do is lay on your back with your knees bent. Then from here, you want to take a deep breath into your belly, a deep breath out, and then when you near maximal exhalation brace your core as if you were prepare for a punch to the gut. Continue breathing while holding this contraction. The next exercise, reverse crunches, does a great job of challenging our anterior core stability. What you want to do here is lay with your knees bent either on a bench or on the ground with your arms holding onto something over your head. Here, posteriorly tilt your pelvis and flatten your lower back by applying the abdominal bracing practice we previously went through. Then, lift your knees up to 90 degrees, curl your pelvis up towards your belly button and then slowly come back down.

Next, we’ll challenge our posterior core stability by using an exercise highly recommended for core strengthening, the Bird Dog. For these, we’ll get on all fours with your back neutral, brace the core, and then simply kick one of your legs backwards while raising the opposite arm until they’re both straight. Hold for a second or two here, then come back down and repeat on the other side. Next, we’ll challenge our lateral core stability with suitcase carries, where you hold a kettle bell or dumbbell with one arm and take steps while ensuring that your torso remains upright and shoulders remain level.

Lastly, we’re going to work on our rotary core stability with one of the best abs exercises available: the palloff press. Here we’ll wrap a band around a fixture, take a few steps out laterally, and assume an athletic stance with knees slightly bent, feet at about shoulder width apart, and your core braced. Then, start with your hands close to your sternum, and from there simply extend your arms forward and back while resisting the urge to rotate inwards.

Here’s a breakdown of the full core workout:

Exercise 1: Abdominal Bracing (1-3 sets of 60 second holds)
Exercise 2: Reverse Crunches (2-3 sets of 10-15 reps)
Exercise 3: Bird Dog (2-3 sets of 5 reps each side)
Exercise 4: Suitcase Carries (2-3 sets of 30s carries each side)
Exercise 5: Palloff Press (2-3 sets of 5-10 reps each side)

All in all, it’s important that within your weekly routine, you’re training your core in each of the 4 categories. Although many movements and big lifts in the gym will indirectly train your core in these movement patterns, these additional exercises can help ensure that you are in fact adequately training your core and not overlooking and key muscles. In the long run, this will not only lead to a better looking midsection, but a stronger and more stable one as well. And for a step-by-step program that shows you exactly how to train these important muscles and pairs them with a weekly workout and nutrition plan based on science, so that you lean down and build lean muscle as efficiently and as safely as possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Thicker%20stronger%20abs%20Aug%2010%2F2020

DOWNLOAD THE CORE WORKOUT HERE:
https://builtwithscience.com/coreworkoutpdf

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⁣The Australian Government attempts to cover up the rising Covid vaccine death and injury toll ( 1 excess Australian is dying every 15 minutes, above average based on January 2022 figures of 2865 excess dead Australian’s, almost all with one common denominator) by appointing Bill Gates and WEF Globalists Puppet Jane Halton.

That’s like appointing the most murderous fox we have in the country to review the henhouse, as to why there is so many dead chickens piling up.

We can be pretty sure the fox 🦊 won’t come to the conclusion it was any of them.

It will be “ health experts are still baffled why so many adults are dropping dead suddenly . Maybe it’s like sudden infant death syndrome, but for grown ups”.

Www.Truthbook.social
Www.anrnews.com


⁣https://www.australiannational....review.com/global-is

‘The position itself of a senator must be a position of respect. She is losing that from this Parliament. I don’t respect her. I have no time for her. She’s divisive, she’s a nasty piece of work and she shouldn’t be on the floor of Parliament.’

Senator Pauline Hanson joins Alan Jones.

Watch ‘Alan Jones’ 8pm Monday to Thursday on ADH TV: https://watch.adh.tv/
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⁣The Man That Makes Millionaires: How To Turn $1,000 Into $100 Million!: Alex Hormozi | E235

⁣⁣https://linktr.ee/skankbrand

⁣BRICS countries reached a solid agreement on trade in national currencies — Mohammad Reza Farzin

Iran’s Central Bank governor said that BRICS member states have achieved good cooperation in the monetary and financial spheres.

Source: https://t.me/rtnews/72043

⁣Speaker Mike Johnson reads direct quotes from a gender transition surgeon who operates on minors.

“We’re just kind of learning and figuring out what works— We'll know more in 5 to 10 years, it'll be fascinating to see how all these kids turn out.”

Source: https://t.me/zeeemedia/20516

⁣Inside Epstein’s Secret Experiments: A Survivor’s Story

Jeffrey Epstein’s story is far darker than the headlines ever revealed. Beyond trafficking and blackmail, survivors are now speaking about medical experiments, cloning, eugenics, and ties to intelligence agencies that reshape everything we thought we knew.

In this episode, Jamie McIntyre speaks with Sarah McCarthy, close friend of survivor Juliet, whose diaries reveal chilling details: secret procedures at Zorro Ranch, encounters with world leaders, Hollywood elites, and scientists tied to eugenics programs. The testimony also raises explosive questions: Was Epstein really killed in his cell, or was he extracted and replaced? Was he working for Mossad, the CIA — or both?

From Bill Clinton’s encounters to Trump’s alleged entanglements, and the use of blackmail networks to control politics worldwide, the conversation exposes the system of power and corruption Epstein represented.

This isn’t just about one man. It’s about a global machine of control — and whether the truth can ever break through.

The McIntyre Report, by @jamiemcintyre21

Interview with SARAH MCCARTHY, author of the book Blue Butterfly: Inside the Diary of an Epstein Survivor

Chapters:
01:00 - Epstein as Mossad Agent?

02:10 - Blue Butterfly: Inside the Diary of an Epstein Survivor

05:00 - Medical Crimes, Eugenics, and Human Experimentation

09:08 - How Epstein Lured Victims

11:23 - Epstein Island and First Abuse

15:44 - Epstein, Hollywood, and Human Cloning

17:35 - Epstein’s Death or Escape?

22:43 - Epstein’s CIA and Mossad Links

29:07 - Coverups, Kirk, and Trump’s Leverage

34:09 - Final Thoughts & Book Release

@ANRHeadlines

Source: https://x.com/ANRHeadlines/sta....tus/1972649918000251

CLASSIC CARTOONS

⁣Listen to this Australian woman refusing to submit to a corporate court acting for a corporation masquerading as government.

It's simple. Governments and their bureaucracies are corporations. If you refuse to contract with them, they have no jurisdiction over you in common law matters. They might as well be McDonald's trying to force you to buy their hamburgers. Just say, no thank you.

Listen to the repeated dishonest attempts to get her to consent to be subservient to the court. She repeatedly refuses.


⁣https://www.australiannational....review.com/state-of-

#biden #ukraine #breakingnews #foxnews #oil #china

Elon Musk से जुड़े 4 रोचक बातें / Amazing Fact About Elon Musk #shorts #factinhindi

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⁣Newly elected President of Costa Rica rescinds the jab mandate: "As of today.... any action taken against anyone who does not want to be vaccinated is an action that is against the law."


⁣https://www.australiannational....review.com/health/co

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⁣AI Unleashed: Cutting Edge Tech For Rapid Scale

⁣The World Economic Forum held a livestream with Interpol, Cloudflare, and a cyber security company to discuss the upcoming cyber pandemic agenda.

The Cloudflare COO hints to digital identity/citizenship for internet users, confirming the agenda is to connect everything individuals do on the internet to their Digital ID/social credit score.

⁣Rampant #VoterFraud Ahead of Election Day '24

"Voter Fraud" is as old as voting itself, and "#VotingMachines" have been designed to "Make Fraud Easier."

#GaryBerntsen :
Veteran US Air Force and Former CIA Officer

"After witnessing election irregularities associated with the 2020 US Presidential Election, we decided to direct time and resources to #CartelDelSol links to US and #GlobalElectionFraud. It is indisputable.

#Smartmatic Election Systems was created at the direction of now deceased #Venezuelan dictator #HugoChavez and its source code, the basis of its operating system, developed jointly by Venezuela's #Consejo National Electoral and Smartmatic, was designed to allow Election Results to be altered without the knowledge of voters and the public."

#Colorado Secretary of State #JennaGriswold Leaking the Password of the State's Voting Systems, after she was caught, she Refused Resign.

"#VotingMachineFraud is Old News. The New #ElectionFraud Tool is #NonCitizenVoters."

While Supreme Court decided to allow Virginia to Remove Non Citizens from #VoterRolls, the poll workers are being instructed to submit a Special Form [A #ProvisionalBallot] for THEM to Vote, which will tie results up for another week after Election Day.

"Within November 5th to 12pm of November 12th, they have to present the Proper Identification to Prove that they're US Citizen."

Source: https://t.me/EarthJusticeLeague/421

⁣Marina Bay City -A new city being born