How long do you need to hold the plank pose to see the result?

The first thing to keep in mind is to perform the plank correct. Even though it is one of the basic exercises, most people perform it incorrectly. This reduces the benefits of bodyweight exercise. Here is the right way to do it.

Step 1: Come to the table-top position with your knees below your hips and your wrists below your shoulder.

Step 2: Lift your knees off the ground and straighten your legs to bring your body to full extension.

Step 3: Your feet should be shoulder-width apart and your palms pressing against the ground.

Step 4: Elongate your spine

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Japanese forces hold annual fire power exercise

The Japanese Self Defence Forces (JSDF) held their annual fire power exercise on Saturday.

Nobuo Kishi, the country’s defense minister, watched on as military personnel took part in drills involving armoured vehicles and helicopter exercises at a base in Gotemba.

The drills come as Japan looks to bolster its military capabilities amid a deepening territorial row with China over regional seas.

Officials are increasingly concerned about Chinese activity in and around Japanese-claimed waters surrounding the Japanese-controlled Senkaku islands, which Beijing also claims and calls Diaoyu.

Saturday’s drills also come a week after Japan, the U.S. and France held their first

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