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69 Sex Positions That Reinvent the Classic

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The 69 sex position has been the subject of lore for what feels like centuries. It’s hardly a new sex position. Two partners give and receive oral sex simultaneously, while positioned head-to-toe, resembling the number 69. 

In pop culture, it usually happens between a vulva- and penis-owner, but 69 doesn’t discriminate based on body parts or sexuality. Absolutely anyone with any body can partner up.

Admittedly, 69 sex position gets mixed reviews. Giving and receiving oral sex at the same time isn’t the easiest thing in the world and not everyone loves it. And that’s OK; not every sex position works for everyone. But 69 can still be fun and pleasurable, if both partners are up for the adventure of trying something new (like Amazon sex position).

The key to perfecting 69 sex position is finding a style that works for everyone involved so both partners find it physically comfortable, pleasurable, and exciting. Thankfully, there are plenty of variations, modifications, and add-ons to enhance the experience, from utilizing sex swings to cock rings to sex toys for men and sex toys for women.

Here are 10 variations on 69 sex position you should try. First, let’s start with the OG.

What Is 69 Sex Position?

Traditional 69 sex position positions partners directly on top of one another for simultaneous stimulation.

Illustrations by Katie Buckleitner

Why It’s Great

Since both partners are lined up head-to-toe, the bottom partner is able to give the top partner oral while simultaneously receiving. 

How to Do It

  1. Typically, the taller, larger of the two partners lies down on their back. 
  2. The top partner lies on top of the other, positioned head-to-toe, with their mouth lined up with their partner’s genitals. They should bend their knees and brace their weight.

Standing 69 

Standing 69 takes a fair amount of acrobatic strength, but it’s a thrilling head rush for the inverted partner.

Illustrations by Katie Buckleitner

Why It’s Great

This 69 sex position is all about novelty and theatrics.

How to Do It

  1. In this deeply athletic position, the standing partner holds their partner upside-down, with the inverted partner’s hips directly in front of their face.
  2. Both partners wrap their arms around each other’s torsos for support. 
  3. The inverted partner can rest their knees on the standing partner’s shoulders for balance and support.

Pro Tip

Only do this position if the standing partner is strong enough to hold the inverted partner safely. This is a difficult 69 sex position to pull off, so consider standing against a wall to support the standing partner and place pillows on the ground for a soft, safe dismount.

Sideways 69

Sideways 69 is among the most comfortable 69 sex positions, letting both partners relax.

Illustrations by Katie Buckleitner

Why It’s Great

This position is a more comfortable choice for anyone who doesn’t love the face-sitting aspect of the classic. It’s the ultimate lazy version of 69: You get all the thrill, without all the effort.

How to Do It

  1. Both partners lie on their sides, positioned head to feet, with their mouths aligned with each other’s genitals. 
  2. Open your top legs like clamshells to give better access to the penis and/or clitoris. 

Pro Tip

Grabbing a pillow for both partner’s heads can be a huge game-changer for comfort. Additionally, both partners can gently rock their hips back and forth to get some extra stimulation.

Sex Swing 69

Take the classic sex position to new heights with a sex swing.

Illustrations by Katie Buckleitner

Why It’s Great

If you’re the adventurous type, this one’s for you. 

How to Do It

  1. One partner lies on their back on the sex swing, with their head between the standing partner’s legs. 
  2. The standing partner bends forward at the waist to access their partner’s penis or vulva on the swing.

Pro Tip

Be sure you have high-quality gear for this move. You want a swing with a seat conducive to one partner lying flat. Adam and Eve Fetish Fantasy Spinning Swing and the brand’s Extreme Swing are solid choices. If you want even more options, check out the best sex swings.

Mouth-Free 69 With Toys

Mouth-free 69 is an alternative to 69 sex position if you want foreplay without the oral sex.

Illustrations by Katie Buckleitner

Why It’s Great

Clit vibrators and penis strokers are excellent sex toys to use during foreplay or the main event. You can always play with toys, then go to town on each other after with oral or penetrative sex.

How to Do It

  1. Assume a sideways 69 position setup. 
  2. Use your partner’s favorite sex toy on them. 
  3. If it vibrates, start on the lowest settings first, then ramp things up. You can also play with edging.

Pro Tip

Choosing the right gear is crucial to maximize this position. We love We-Vibe Tango and Maude Vibe Personal Massager, as they offer pinpoint clitoral stimulation. You can also try a clit-sucking vibrator like Lelo Sona 2. It’s amazing in this 69 sex position because the toy does all the work for you. For penis strokers, Lovehoney Head Master Vibrating Blow Job Stroker is unbeatable.

69 Sex Position With Pillow or Wedge

Enhance 69 sex position with a pillow or wedge.

Illustrations by Katie Buckleitner

Why It’s Great

Having the taller person’s hips lifted can slide everything into place, without any neck-straining.

How to Do It

  1. If your body parts aren’t quite lining up, use a positioning pillow to get mouths and groins where they need to be. 
  2. The taller partner lies on their back with a pillow or wedge under their hips, while the shorter partner straddles their face like traditional 69. 

Pro Tip

A designated sex pillow can really change the game for this position. Liberator Wedge and Dame Pillo Wedge are specially designed to give your hips the lift you need.

69 Sex Position With Toys

Alternating oral sex with sex toys during 69 sex position is a great way to enhance the classic.

Illustrations by Katie Buckleitner

Why It’s Great

Up the stimulation using toys and 69 gets way more enjoyable. This may sound more complicated than it is in practice. It really boils down to enhancing stimulation for more pleasure. Vibration and mouth action go a long way. Don’t be afraid to experiment.

How to Do It

  1. Both partner’s assume traditional 69 sex position.
  2. The penis-owner can use a vibrator against the vulva-owner’s clitoris. Or, they can use a G-spot wand, if internal stimulation is preferred.
  3. The vulva-owner can use their mouth in tandem with a masturbation sleeve on the penis-owner. 

Pro Tip

Since this is all about experimenting, you want a variety of toys with reasonable budgets. For clitoral toys, try Skyn Caress, Bami Mini Vibe, or B Swish Classic Curve. For G-spot wands, try PlusOne Dual MassagerPlusOne Personal Massager, or Unbound Stellar Glass Dildo. For masturbation sleeves, spring for Fleshlight Quickshot Vantage, Archwave Ghost Male Stroker, or one-time-use Tenga Eggs. All toys are under $50.

More 69 Sex Positions We Love

Seated 69

Illustrations by Katie Buckleitner

How to Do It

  1. One partner sits down on an armchair or couch, back firmly pressed against the back. 
  2. The other partner is inverted, using the sitting partner’s shoulders and the back headrest of the couch or chair to support their weight. 

Pro Tip

Be sure the chair you’re using has a solid back to support your weight. Otherwise, this position can require too much core strength to be enjoyable. Like standing 69, this position is ideal for inverted partners who are smaller in size, as it can be hard to hold their entire weight while going to town on their body.

The Freestander

Illustrations by Katie Buckleitner

Why It’s Great

This is a fun position to experiment with power play and deep throating. Try putting a blindfold on the partner lying down; just be sure to lay ground rules so everything is consensual and comfortable.

How to Do It

  1. One partner lies face-up on a bed with their head by the end. 
  2. The other partner stands before them. If the bed isn’t tall enough to properly align the mouth and genitals, the standing partner can bend their knees and place their hands on the bed for support.   
  3. The standing partner can rock their hips or the lying down partner can grip the standing partner’s glutes to control the movement.

Pro Tip

Place a pillow under the lying partner’s head. This can help with head positioning without straining their neck. 

Squatting 69

Illustrations by Katie Buckleitner

How to Do It

  1. Rather than lying in the regular 69 position, the bottom partner sits upright on any flat surface, hands behind them or to the side for support.
  2. The top partner squats over the bottom partner, placing their hands on the floor, feet wide on either side of their partner’s hips. Depending on personal anatomy, the top partner can keep legs bent or straighten them out so heads are aligned with genitals. 

Pro Tip

Keep in mind this position requires strength and flexibility, especially for the top partner’s low back and legs. Bending at the knees can make sustaining this position for a longer period easier. Incorporate toys like a G-spot wand, like the stainless-steel Njoy Pure Wand.

Lazy Girl 69

Illustrations by Katie Buckleitner Laxy

Why It’s Great

Sometimes you need a lazy sex position that satisfies your needs without feeling strenuous.

How to Do It

  1. The bottom partner lies down on their back, knees bent. 
  2. The vulva-owner lies face-up on top of their partner, with their butt on their chest, legs splayed to allow access to the clitoris. 

Pro Tip

Place a pillow under the bottom partner’s head to ease any neck strain.

12 Ways to Enhance 69 Sex Position

1. Relax

Make sure both of you are comfortable in the position before beginning. Keep things light and fun. Don’t put the emphasis on climaxing; instead, relish in the intimacy and how it can enhance pleasure whether as foreplay or the main event.

2. Incorporate Foreplay

Foreplay helps to relax both partners but also, due to the intricacies of 69, you become limited in pleasing other parts of the body once you’re in position. So, start by nibbling ears, licking nipples, sensually rubbing, and even teasing with a vibrator to heighten the pleasure before you move to 69.

Related: How to Use Anal Beads Alone or With a Partner

3. Be Patient

“Getting the hang of this position might take some time,” says Melissa Cook, AASECT-certified sex therapist. Be respectful of the adjustments your partner needs to make it the most comfortable experience.

4. Know Your Angles

Since body types and heights vary, it’s easy for bodies to be misaligned. Make the necessary adjustments to ensure your neck isn’t strained, which can result in an uncomfortable experience all around.

Supporting props like pillows can make 69 sex position more comfortable, says Cook. Add one under the bottom partner’s hips or position them under the top partner’s arms. 

5. Change Your Positioning

“In general, most vulva-owners prefer to receive oral sex while lying down, but with 69, the typical position is for the vulva-owner to be lying on top,” says Johnson. Switch things up and lie on top of her, albeit slightly off to the side so your full weight isn’t on her. Or, lie side-by-side to switch up the position and make it immediately more comfortable, says Cook.

Related: The Best Prostate Massagers Can Improve Your Sex Life. These Are the Best to Try

6. Alternate Who Receives

Since most people find it difficult to concentrate on their orgasm while performing oral sex, take turns with who gives and receives, Johnson suggests. 

7. Get Your Hands Involved

Yes, this position widely focuses on cunnilingus, but that doesn’t mean you can’t use your hands for added pleasure. Vulva-owners can tug on their partner’s testicles or rub the shaft of their penis; penis-owners can finger their partner; and both can enjoy anal and nipple play.

8. Use a Cock Ring

A cock ring constricts the blood vessels to the penis for a fuller, longer erection and more intense orgasm. Wear one during 69 for multi-levels of stimulation and to take some pressure off your partner.  

9. Use a Vibrator

Since some vulva-owners find it difficult to orgasm solely from oral sex, using a bullet vibrator or wand in tandem with oral stimulation makes the experience more enjoyable, says Cook.

Related: The Best Nipple Clamps of 2024 for Maximum Pleasure

10. Use an Anal Plug or Beads

The 69 sex position keeps pleasure focused on the vulva and penis, but using an anal plug helps to make it a more full-body orgasm.

If plugs aren’t your thing, try anal beads, which are softer and come in various sizes and materials for stimulating the prostate.  

11. Lube Up

While there’s a lot of saliva exchanged in this position, adding lube to the scenario can make it more fun and casual—especially if you lather up the whole body so when you slide against each other it’s an added level of sensation, almost like an erotic body massage. Just be sure to lay down some towels first.

12. Try a New Location

Cook suggests changing up the location. Sure, the bedroom is the most comfortable, but it’s also the most routine. Do it on the couch, in the guest bedroom, on the stairs, or the kitchen floor…

Related: 15 Missionary Sex Positions That Are Anything but Boring

Why You Should Trust Me

I have been in the sexuality space as an educator, writer, and therapist for over a decade. When it comes to the topic of sexual health and wellness, there’s not much I haven’t written about and researched.

I’m a COSRT-registered, certified sex and relationship psychotherapist, specializing in Gender Sexuality and Relationship Diversity (GSRD). I’m also an accredited GSRD therapist with Pink Therapy. I currently work for The Therapy Yard, a psychosexual and relationships clinic in London, England.

On top of my clinic work, I’m also an author. My first book, All The F*cking Mistakes, is all about embracing your sexy self and living your very best life.

My work regularly appears in many publications including Cosmo, Glamour, Men’s Health, and Refinery29



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Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide

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Part 2

            In Part 1, I shared my challenges with depression, the fact that the suicide rate for males is so much higher than it is for females, and how these realties have impacted men and their families. Here we will look more deeply into the underlying causes and potential solutions to this world-wide problem.

The Most Underappreciated Fact About Men and Why Males Are the Risk-Takers

            Dr. Roy Baumeister is one of the world’s leading social scientists. Understanding his work can better help us understand a lot about why men are the way they are and specifically why men are the risk-taking gender.

            Baumeister is the author of more than thirty books and four hundred scientific articles. In his groundbreaking book, Is There Anything Good About Men? How Cultures Flourish By Exploiting Men, he says,

“If evolutionary theory is right about anything, it’s right about reproduction. Nature will most favor traits that lead to success at reproducing. But for thousands of years, men and women have faced vastly different odds and problems in reproducing. On this basic task, women faced good odds of success, whereas men were born to face looming failure.”

            Given that all humans are mammals, there is a basic biological fact of life. It is the female who carries the baby in her womb and will always be 100% sure that any offspring carry her genes. Males can never be 100% certain, hence the truism, “mother’s baby, father’s maybe.” Further, through evolutionary history more females than males reproduced.

            Dr. Baumeister tells us that

“Of all the people who ever reached adulthood, maybe 80% of the women but only 40% of the men reproduced. Or perhaps the numbers 60% versus 30%. But one way or another, a woman’s odds of having a line of descendants down to the present were double those of males.”

            Baumeister goes on to say,

“That’s a stunning difference. Of all humans ever born, most women became mothers, but most men did not become fathers.”

The result is that throughout human history men became the risk-takers, competing with other men to be chosen by a woman to mate with him. Some successful males (think Genghis Kahn) fathered hundreds of children. Some men stuck out completely.

            Women’s motto became: Life has handed you a good thing; don’t blow it. Play it safe.”

            Men’s motto was the opposite: The odds are against you. Better take your chances.”

            Says Baumeister,

“That’s why we are descended from playing-it-safe women and risk-taking men.”

Help-Seeking vs. Risk-Taking, The Empathy Gap, and Implications for Male Suicide

            My father didn’t seek help with his depression until he was forced to do so and the help available at the time was inadequate. This is still true for many men today.

“Perhaps it is not surprising that, if there are large gender differences in risk-taking and protective behavior,”

says Dr. Martin Seager who we met in Part 1,

“there will also be correspondingly large gender differences in help-seeking. An individual or group that is more likely to take risks to protect others is also by definition less likely to seek help or self-protection.”

            As my father found, he was not only driven to take risks to work in a challenging profession in order to take care of his family, but this indication was supported and encouraged by the society at large.

“The evidence also indicates that society is correspondingly calibrated to expect this difference and is consequently less empathic towards male death and injury,”

says Seager.

“If this is the case, then it must follow logically that men will be on average more driven than females to take their own lives because of:

              a. A greater instinct to ignore personal safety and confront danger

              b. A greater instinct to protect others (and greater shame at failing to do so)

              c. A lower sense of entitlement to receive help or protection from others.”

Towards a More Scientific and Effective Approach to Reducing Male Suicide

            Dr. Seager’s approach offers importance guidance for clinicians as well for men and their families.

By simply allowing archetypal gender differences to be researched, understood, and honored, gender-specific solutions to male suicide can indeed be found. Here are some important points:

  • Carl Jung talked of archetypal patterns evolved within the human species and shared within a “collective unconscious.”
  • Jung’s thinking was clearly influenced by ancient Chinese conception of “Yin” and “Yang” in which femininity (one aspect of “Yin”) is seen along with masculinity (one aspect of “Yang”) as complementary system of opposites within the natural universe.
  • Dr. Seager proposes the following simple and practical instinctual, evolutionary-based, male archetypes:
  1. Fighting and winning.
  2. Providing and protecting.
  3. Maintaining mastery and self-control.
  • These archetypes contribute to a sense of masculine identity, honor and strength. To the extent that a man feels these elements are missing, he will feel the opposite of masculine shame and failure.

            My own experiences and research has convinced me that men’s inherent proclivity to maintain emotional self-control helped men be successful hunters during the millions of years humans were hunter-gatherers. Men needed to fight potential threats from other men in order to protect our families. Men needed to take-risks in order to compete with other men in our own tribes so that we would be chosen by women. These evolutionary-based instincts are built-in and though they don’t control our behavior, we still make individual choices, they cannot be ignored.

            Calling masculinity “toxic” or blaming the “patriarchy” just serves to divide and alienate us. We create more conflict between left and right, males and females, Republicans and Democrats, Us and Them. We need more bridges not more walls.

            I met the internationally acclaimed scholar, futurist, and activist, Riane Eisler shortly after her book, The Chalice & the Blade was published in 1987. We have been friends and colleagues ever since. She said,

“Underlying the great surface diversity of human culture are two basic models of society. The first, which I call the dominator model, is what is popularly termed either patriarchy or matriarchy—the ranking of one half of humanity over the other. The second, in which social relations may best be described as the partnership model. In this model—beginning with the most fundamental difference in our species, between male and female—diversity is not equated with either inferiority or superiority.”

Why an Archetypal Approach to Male Depression and Suicide Works Better

            For some clinicians, men’s innate desire to fight and win, to protect women and children, and to control our emotions, are seen as “toxic” or “harmful.” They try and encourage men to change and express themselves in different ways. Dr. Seager’s approach is different:

            “If we assume that men on average are more likely than women to be driven to ‘fight, protect’ and ‘retain mastery/self-control,’ then it is clear that trying to encourage men collectively to ‘open up, be vulnerable’ and ‘seek help’ potentially violates deep-rooted masculine instincts. Such an approach may even increase a sense of masculine shame and failure.”

            Dr. Seager concludes that we have a choice between two divergent approaches:

  • Socially challenging and reconstructing masculine behavior and masculinity itself as a negative stereotype through educational methods with the aim of teaching males to seek help and share emotions more openly (i.e. change masculinity).
  • Changing the social attitudes and responses of society towards men and boys to create more empathy for masculinity as a positive part of the human spectrum, while providing male-friendly services for men and boys that both honors the male archetype and offer new and better ways of expressing it (i.e. change society).

            In advocating for the second of the two approaches, Dr. Seager says,

“I am saddened that our profession seems to be no better than the rest of society in being blind to the fact that men and boys also have needs and problems arising from their gender. Raising this subject always incurs unreasoned resistance and even at times hostility. This in itself shows the need to keep promoting the issue.”

            My father was fortunate to have survived a health-care system based on the first approach that never worked for him, he finally found his way to one that accepted his inherent drive to take risks in support of his family. I wrote about his journey in my book, My Distant Dad: Healing the Family Father Wound and an article, “My Father’s Stay at God’s Hotel: A Slow-Medicine Approach to Healing Mental Illness.”

The Moonshot For Mankind: Male-Positive Programs For Men and Their Families

            I launched MenAlive in following the birth of our first son, Jemal, on November 21, 1969 and our daughter Angela, on March 22, 1972. Fifty years ago, there were very few programs that focused on men’s mental, emotional, and relational health. Now there are many. Three years ago I invited a number of colleagues who I knew were offering new and effective approaches for helping men to join me in creating a central hub for the thousands of organizations that are now available.

            Come visit us at our website, MoonshotForMankind.org. Here are a few of the organizations that have joined our movement:

            ManTherapy.org: Man Therapy is an evidence-based, decades-long, multidisciplinary effort to break though stigma, improve help-seeking behavior and reduce male suicide. And they’ve got the stats to back it up. Learn more here.

            MenLiving.org: MenLiving delivers programs and experiences to help create a world of healthy, intentional, connected men who can heal and thrive. Learn more here.

            Men and Boys Compassion Initiative (MBCI) is an international movement to help men and boys cultivate their compassionate selves. This also requires the cultivation of courage and wisdom to heal the male crisis of disconnection.

            You can learn more about the work of Martin Seager at the Centre For Male Psychology.

            We need more programs for men that are evolutionary-archetypally informed. You can learn more at MenAlive.com and MoonshotForMankind.org. If you like articles like these, I invite you to become a subscriber.



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Closing of Rural Hospitals Leaves Towns With Unhealthy Real Estate

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By Taylor Sisk

JELLICO, Tenn. — In March 2021, this town of about 2,000 residents in the hills of east Tennessee lost its hospital, a 54-bed acute care facility. Campbell County, where Jellico is located, ranks 90th of Tennessee’s 95 counties in health outcomes and has a poverty rate almost double the national average, so losing its health care cornerstone sent ripple effects through the region.

“Oh, my word,” said Tawnya Brock, a health care quality manager and a Jellico resident. “That hospital was not only the health care lifeline to this community. Economically and socially, it was the center of the community.”

Since 2010, 149 rural hospitals in the United States have either closed or stopped providing in-patient care, according to the Cecil G. Sheps Center for Health Services Research at the University of North Carolina. Tennessee has recorded the second-most closures of any state, with 15, and the most closures per capita. Texas has the highest number of rural hospital closures, with 25.

Each time a hospital closes there are health care and economic ripples across a community. When Jellico Medical Center closed, some 300 jobs went with it. Restaurants and other small businesses in Jellico also have gone under, said Brock, who is a member of the Rural Health Association of Tennessee’s legislative committee. And the town must contend with the empty husk of a hospital.

Dozens of small communities are grappling with what to do with hospitals that have closed. Sheps Center researchers have found that while a closure negatively affects the local economy, those effects can be softened if the building is converted to another type of health care facility.

In Jellico, the town owns the building that housed the medical center, and Mayor Sandy Terry said it is in decent condition. But the last operator, Indiana-based Boa Vida Healthcare, holds the license to operate a medical facility there and has yet to announce its plans for the building, leaving Jellico in limbo. Terry said local officials are talking with health care providers that have expressed interest in reopening the hospital. That’s their preferred option. Jellico does not have a Plan B.

“We’re just in hopes that maybe someone will take it over,” Terry said. Meanwhile, the nearest emergency rooms are a half-hour drive away in LaFollette, Tennessee, and across the state line in Corbin, Kentucky.

An hour and a half away in Fentress County, the building that once housed Jamestown Regional Medical Center has been empty since June 2019, when Florida-based Rennova Health — which also previously operated Jellico Medical Center — locked it up.

County Executive Jimmy Johnson said Rennova’s exit from Jamestown was so abrupt that “the beds were all made up perfectly” and IV stands and wheelchairs sat in the halls. About 150 jobs evaporated when the center closed.

Rennova still owed Fentress County $207,000 in taxes, Johnson said, and in April the property was put up for auction. A local business owner purchased it for $220,000. But Rennova was granted a year to reacquire the building for what it owed in back taxes, plus interest, and did so within a few days.

Abandoned hospital buildings dot the map in central and east Tennessee. But in the western part of the state, two communities found uses for their empty buildings, albeit not in reopening hospitals.

Somerville, about an hour east of Memphis, lost its hospital, Methodist Fayette, in 2015. Its parent company, Methodist Le Bonheur Healthcare, donated the building to the town and threw in $250,000. The building is now a satellite campus for the University of Tennessee-Martin.

The conversion was pushed along by the town leveraging other funding. Bob Turner, Somerville’s city administrator, said both the town and the county matched Methodist’s quarter-million dollars toward the renovation. In its first year in Somerville, the university raised another $125,000. Tennessee’s governor then matched that $875,000 in his state budget.

Somerville is now in the seventh year of a 10-year agreement with the university, which rents the building from the town.

“We have a building, an asset, that’s probably worth $15 million,” Turner said. “It’s a four-year university right here in the heart of Fayette County.”

Mendi Donnelly, Somerville’s community development director, said the county is still in desperate need of a hospital, but “we’re thrilled that we were able to make lemonade out of our lemons.”

Ninety miles to the northeast, in rural Carroll County, Tennessee, another shuttered hospital found new life.

The closing of McKenzie Regional Hospital in 2018 was a blow to the local economy. But Baptist Memorial Health Care, which operates a hospital in nearby Huntingdon, bought the assets — including the building, land, equipment, and ambulance service — and subsequently donated the building to the town of McKenzie.

Cachengo, a technology company, ultimately took over the space. Because of hospitals’ electrical infrastructure, the site was a perfect fit for a business like his, said Ash Young, Cachengo’s chief executive. Young said Cachengo is now looking into repurposing abandoned hospitals across the country.

Jill Holland, McKenzie’s former mayor and a local-government and special-projects coordinator for the Southwest Tennessee Development District, believes the town can become a technology hub.

“It’s opening a lot of doors of opportunity for the youth in the community,” Holland said.

Back in Jamestown, the vacant hospital is “deteriorating,” said Johnson, the county executive. “It could have been used to save lives.” Rennova did not respond to a request for comment.

The University of Tennessee Medical Center opened a freestanding emergency room elsewhere in Jamestown, sparing residents a half-hour drive to the closest ER. Johnson believes the old hospital building could serve the community as housing for those who are homeless or as a facility to treat substance use disorder.

Brock, the health care quality manager, thinks things will get better in Jellico, but the community has had its hopes dashed more than once.

Brock believes a freestanding emergency room could be a viable solution. She urges her community to be responsive to “a new day” in rural health in America, one in which a hospital must focus on its community’s most urgent needs and be realistic about what that hospital can provide.

“Maybe it is just the emergency room, a sustainable emergency room, where you could hold patients for a period of time and then transfer them,” Brock said. “And then you build upon that.”

She added, “There are options out there.”

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

Subscribe to KFF Health News’ free Morning Briefing.

Previously Published on kffhealthnews.org

***

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Noah Lyles' Ab Workout for a Rock-Solid Core

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Whether you’re looking for your fastest mile ever, itching to cook your friends on the court in pickup or pickleball, or cooking through a sprint workout on the track like an Olympian, you need a rock-solid abs.

“If you have a straight stick, and you throw its end on the ground, it’ll bounce back up; but if there’s bend in the stick, it might bounce in any direction,” says Team USA’s Noah Lyles, a favorite to win gold in the 100m at the Paris Olympics. “It’s the same thing when you’re running. If you don’t have a tight midline—a stable, well-structured core—when you make contact with the ground, you’re not using all the power you’re producing.”

Few athletes know more about building power and speed than Lyles. To create the explosive stride that’s led him to eight track and field world championship and Olympic medals—including double gold in the 100 and 200 meters at the 2023 world champs—the 27-year-old sprinter spends four days per week in the weight room, doing workouts that focus on building power: Exercises like cleans, hex bar deadlifts, front squats, back squats, and power throws.

To make sure he’s converting his power into speed with each step, Lyles also sweats through a core workout in just about every session, building that springy, power-saving stiffness in his middle that lets him unleash the power he builds through his barbell work and track sessions.

As part of his partnership with CELSIUS energy drinks, Lyles spoke with Men’s Journal to share one of the core routines he uses to help build gold medal abs. There are also some easier alternatives for each exercise for non-Olympians who need to scale down.

Try this workout at the end of your next strength training session, or as a workout on its own. For each move in this six-exercise routine, rest 1 to 2 minutes between sets.

1. GHD Machine Hollow Hold

Hollow hold

Westend61/ Getty Images

Why It’s Effective

You may have done hollow holds before on the floor, but Lyles’ version adds an extra challenge: Instead of on the ground, this move is performed on the glute-ham developer bench. A staple in CrossFit gyms, this machine can be used for butt and leg development, as the name suggests, but is also popular for intense, full-range situps and other core moves.

How to Do It

  1. Get into the GHD with your feet in the foot pad area, your legs straight and your butt sitting off the GHD’s large pad, to start. 
  2. Sit up so your body forms a 90-degree angle. Reach your arms straight up overhead (you can also gentle hold the back of your head).
  3. Maintaining a flat back, slowly lean back to open your hip angle. Lean back as far as you can—as close to horizontal as possible—hold your body steady by bracing your core.
  4. Once you’ve found the depth you can hold, maintain the hollow position for 30 seconds. 
  5. Perform 4 x 30-second holds.

Easier Variation: Hollow Body Hold

Hollow Body Hold

Justin Steele

The closer your torso is to perpendicular, the easier the move will be. And if you don’t have access to a GHD machine, you can perform hollow holds on the floor. 

How to Do It

  1. Lie on your back with your arms and legs fully extended, squeezing everything tight, to start. 
  2. Press your lower back into the ground and slightly lift your legs and upper back off the floor. 
  3. If you’re a beginner, hold this position. If you’re more advanced, rock forward and back—holding the shape of a banana. 

2. Toes to Bar

Midpoint of Toes to Bar

James Michelfelder

Why It’s Effective

Toes to bar does more than just build a six-pack: Studies have shown this type of move is one of the most effective for strengthening the obliques, even when done without twisting. Lyles does the full toes to bar variation.

How to Do It

  1. Hang from a pullup bar with straight arms set slightly wider than shoulder-width. Draw your shoulder blades back and down, to start.
  2. Keeping your feet together and legs straight, engage your core to hinge your hips, raising your legs until your toes touch the bar.
  3. Control your descent back to the starting position. That’s 1 rep.
  4. Perform 4 x 7-10 reps.

Easier Variation: Hanging Knee Raise 

  1. Hang from a pullup bar with straight arms set slightly wider than shoulder-width. Draw your shoulder blades back and down, to start.
  2. Bend your knees and bring your thighs up until they’re parallel with the floor. 
  3. As you advance, move on to a straight-leg raise, where your legs are extended straight from hips.

3. V-Up

V-up, an advanced sit-up

Why It’s Effective

For someone as strong as Lyles, this advanced sit-up might seem easy. To keep it challenging, he says, he’s uncompromising on form: “It has to be that V shape in the middle, and you have to be touching your toes,” he says, in order to get the full benefit.

How to Do It

  1. Lie on your back with your legs straight and arms overhead.
  2. Without bending your elbows or knees, contract your abdominal muscles, fold your body up by lifting your legs off the floor and stretch your arms toward your toes. Keep your back straight. As you rise, your body will form a “V” shape, and will then close like a venus fly trap.
  3. Pause, then return to the starting position. Do four sets of 20 repetitions.

Easier Variation: Deconstructed V-Up 

If you’re flailing and throwing your torso up and down, split the move in two: Perform the upper body portion of the V-up, doing a situp with a straight back. Then do the lower body portion, raising your legs from the ground while your upper body is flat on the ground.

4. Star Plank

A slightly different side plank

sergio_kumer/ Getty Images

Why It’s Effective

This move, Lyles says, is probably the most important in his core routine because it engages the core and the glutes at the same time. Running requires front and posterior muscles to work together in balance, and this trains just that.

To help fire up your glutes in this move, try getting into the side plank in a different way: Instead of lifting your hips off the floor laterally, do so from a position where your knees are slightly bent, and your feet are a little closer to your waist than they will be in the full side plank position. As you raise your body up, squeeze your butt to press your hips forward and take the bend out of your knees. As you do this, your feet will slide a bit on the ground into position.

How to Do It

  1. Get into a classic side plank position: Lie on your left side with your forearm on the floor directly under your left shoulder, with your legs and feet stacked. Have a slight bend in your knees.
  2. Prop yourself up on your elbow, and squeeze your glutes to straighten your legs as you assume the forearm side plank position so that your body forms a straight line from ear to ankles. To make this harder, perform the move with your left arm straight beneath you, balanced on your hand instead of your forearm.
  3. Straighten your top arm so that your torso forms a “T” shape.
  4. Without letting this rigid body line slacken and without bending your knee, raise your top leg (right) up away from your bottom leg. Your arms and legs will form an “X” or star shape.
  5. Hold this position for 15 seconds, then repeat on the other side. Perform 4 x 15-seconds holds.

Easier Variation: Side Plank 

Too hard? Skip the star shape. Stop at step 3, and perform the four 15-second holds on each side.

5. Forearm Plank

Forearm plank

Beth Bischoff

Why It’s Effective

Don’t just hang out in a plank, Lyles says. Engage your core by drawing your belly button towards your spine. Feel your lats in your back firing. Squeeze your glutes. And grip the floor with your fingers. This, he says, will turn this “easy” move into a challenge.

How to Do It

  1. Assume a classic pushup position, but on your forearms: Prop yourself up so that your elbows are directly beneath your shoulders, palms facing down. Form a straight line from your head to heels.
  2. Engage your core, glutes, legs, and lats, and hold this rigid body line for one minute. Repeat for four total holds of one minute each.

Easier Variation: Plank From Knees 

You can also perform planks on your knees. Instead of a rigid line from head to heels, maintain a rigid body line from head to knees.

6. Glute Kickback Machine

Glute Kickback

Getty Images

Note: This image depicts cable glute kickback, which is an alternative if you don’t have access to a glute kickback machine.

Why It’s Effective

“A lot of people think that this machine is about how far you can throw the weight up using your hamstring, but they’re missing the point,” Lyles says. “Your core should be more turned on than your hamstrings.”

Lyles says to concentrate on doing this move with purpose. “Go at a slower pace, and push the weight up and down with the same intent and same speed. You should feel every muscle working,” he says.

How to Do It

  1. Stand in the machine with your forearms resting on the pad, your hands on the handles, and one foot behind you against the plate. You should be bent forward at the hips. This is the starting position.
  2. Brace your core, and feel it engage as you press the weight back by using your glutes, not your hamstrings. Push back slowly.
  3. Return to the start, maintaining this same pace. Do four rounds of 6 reps on each side.



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