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News: Become Your Own Souvenir

As a kid, my favorite thing to do at the Natural History museum was a midday stop, when my family strolled past an antiquated looking vending machine in the museum's musty basement. The Mold-A-Rama machine was oddly shaped, George Jetson-esque, and spewed out made-to-order, brightly colored plastic dinosaurs. There was such joy in watching the liquid wax pour into the mold, and then eject a warm, custom toy—well worth the dollar or two demanded. A version of this tradition was recently elevat...

How To: Do a towel crunch abs exercise

The towel crunch is similar to the traditional abdominal crunch. The purpose of the towel is to stabilize the head and provide comfort. It also takes away the tendency to want to pull the chin forward into the chest, which compromises the cervical spine.

How To: Do a bicycle crunch ab exercise

The bicycle crunch is traditionally used to work the oblique muscles. While that may be true, this exercise is good for overall abdominal strengthening. The rectus abdominis (the "six pack" portion of the abs) is probably more active than are the obliques. Nevertheless, it is still an effective ab exercise. Instructions for the bicycle crunch are listed below:

How To: Do a static V-hold ab exercise

This exercise is challenging! The static V-hold is a fairly simple exercise to perform. But if done correctly and at the right time, it can be very demanding. This exercise is most effective when performed as the last in a series of ab exercises; or basically, when the abs are completely fatigued.

How To: Do a flutter kick ab exercise

Flutter kicks are often used to work the lower abs. Generally, flutter kicks are performed at the end of an abdominal workout when the abs are fatigued. In reality, this exercise does very little for abdominal development. The main muscles worked are the hip flexors. So if you are trying to get the most out of your abs workout, there are better options.

How To: Do a supine abdominal bridge exercise

The supine abdominal bridge is a great core exercise. It is relatively easy to perform and requires no fancy equipment. While the abs are the primary focus, the supine abdominal bridge also works the thigh and hip muscles (e.g. gluteus, hamstrings, quadriceps). They each allow the "bridging" of the hips to take place. Here is how this exercise is done:

How To: Do a supine leg raise

The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercises are recommended. It is also important to note that the midsection is not divided into lower and upper halves. The rectus abdominis is one muscle.

How To: Do a supine bridge to work your gluteus maximus

The supine bridge is a great exercise for the glutes/butt. It is relatively easy to perform and requires no fancy equipment. While the butt is the primary focus, the supine bridge also works all thigh and hip muscles (e.g. hamstrings, quadriceps, etc), and even the abs. These muscles allow the "bridging" of the hips to take place. Here is how this exercise is done:

News: Culver City Seido's Approach to Improving Your Fitness

The point of any workout is to stress your body and initiate an adaptive training response. Period. What are appropriate levels of stress necessary to achieve the adaptive response? In terms of the cardiovascular system, studies have shown that it usually takes about two minutes to get the heart rate into the training zone. Once there, the heart shows an adaptive response after five more minutes of training in the zone. Total minutes needed to get an adaptive response from your heart? Seven.

How To: Hack Frequent Flyer Programs

Screw the airplane man. Ticket prices are too high. Competitive consumer choices are pretty much nonexistent. And need I go into the pain of being crammed into those tiny seats, elbow-to-elbow, thigh-to-thigh with a perfect stranger? Even your average Richie Rich winces at the astronomically high prices for a First Class seat.

How To: The Essential Newbie's Guide to SQL Injections and Manipulating Data in a MySQL Database

No doubt you've seen some of the hack logs being released. One part that stands out over and over again is the heavy database usage. It used to be early on that virus and hackers would destroy data, usually just for lulz. However, with the explosive commercial growth of the Internet, the real target is turning into data theft. You should learn how this happens so you can protect yourself accordingly. Let's take a look at what makes this possible and dare I say, easy.

How to Pick Locks: Unlocking Pin and Tumbler Deadbolts

Lock picking is defined by locksmiths as "the art of opening a lock without the key". There's many ways to accomplish this, but I'm specifically interested in using a lock pick set. Since locks vary in shapes and size, it's better to stick with just one kind of lock at first. Most locks are based on fairly similar concepts, so sharing methods across locks is possible.

How To: Measure Radiation in Japan, Plus Other Sources of Common, Everyday Intake

In the wake of the recent tragedy in Japan, Southern Californians have been hyper alert to any news regarding dangerous levels of nuclear radiation drifting over from Fukushima. At this time, official statements from the California Department of Public Health and the EPA are assuaging the population that there is nothing to fear. While there has been some detection of radiation in the air, the current levels recorded are "thousands of times below any conservative level of concern". But despit...

HowTo: Flash Mob Like a Boss

Watch enough Glee and Buffy's Once More, With Feeling and it will never fail to instill the urge to do something stupid in public. And hey, what better way to do this than to drag others down with you? Welcome to the world of flash mobs, and in just a few simple steps you too could be arrested!

News: Kizeme

Kizeme This Japanese word, kizeme, means "spirit of attack." It is said of Miyamoto Musashi, the famed Japanese swordsman, that as he grew older he relied more on kizeme to defeat adversaries and, as a result, emerged victorious from challenges without taking the life of his opponent.

Inventables: A Store for Superheroes & Hackers

Founded by Zach Kaplan, a "serial entrepreneur" with a B.S. in mechanical engineering, Inventables is a futuristic online hardware store based out of Chicago. The company sells innovative materials at much smaller quantities than typically available—largely to artists, inventors, developers, and researchers. If you've got a brilliant idea and cash to spare, careful, you just may go hog wild. My premature "Dear Santa" wishlist-in-progress:

Make Your Own Nitrous Oxide: Hilarious Science

If you've ever had teeth removed/minor surgery, you most likely received some laughing gas, or nitrous oxide. This gas creates a happy, lightened feeling, and causes instant laughter. In this article, I'll show you how to make some. BUT BE CAREFUL!!! DO NOT proceed in this experiment unless you have EXTENSIVE knowledge of chemistry!!! Misuse of this procedure could result in the production of LETHAL GASSES! However, the set-up is quite simple, if done correctly should not lead to any issues. ...

Dungeon Defenders: Heaven for Hardcore Gamers

Dungeon Defenders is the most exciting craft game on the Fall 2011 release schedule. I got a chance to play it at PAX in August and interviewed developers Trendy Entertainment last month. After more than a year of publishing difficulty and delay, the game finally came out on PSN, XBLA and Steam. I put about 20 hours into the XBLA version over the past weekend, beating all the campaign maps and racking up a huge pile of in-game money. It is not a perfect game. But it is a huge, challenging, an...

Whoa, Dude, I’m Bleeding: A Simple First Aid Experience

This weekend, I was on a trip to Binghamton. In the midst of unpacking my toiletries at the hotel, I found that my brand new razor blade had lost its cap. How did I find that out? Well, when I pulled my hand out of the bag, I found that my right pointer finger was missing a bit of its tip and dripping blood on everything. Thankfully, Nathan G. H. Shlivovitz was with me and knew what to do, but the experience helped me to realize that everyone needs a little first aid knowledge in life. Here a...

How To: Score Big with Simple 2-Letter Words in Scrabble

No matter what word game you're playing, whether it's Scrabble or one of its near-homogeneous counterparts like Lexulous, Wordfeud or Words with Friends, one of the easiest ways to stay on top of your opponent is knowing all of the legal two-letter words you can play. You're not going to win by only playing two-letter words, but there are definitely occasions when the game could slip from your hands by not playing them.

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