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Achieve Elite Core Stability: How Long Should You Hold a Plank After 65?

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Achieve Elite Core Stability: How Long Should You Hold a Plank After 65?

Enhancing Core Stability After 65: How Long Can You Sustain a Plank?

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As people enter their golden years, the importance of core strength cannot be understated. The abdominal and back muscles are crucial to nearly every movement, from rising out of bed and strolling down uneven sidewalks to hoisting groceries and regaining balance after a trip. Despite many older adults gauging their core prowess by their ability to perform numerous crunches, the true measure lies in endurance rather than sheer volume. A well-executed plank reveals the capacity of your core to maintain tension, providing a clearer snapshot of its stability.

Though seemingly straightforward, holding a plank is a deceptively demanding task. It demands the continuous engagement of the abs, obliques, hips, shoulders, and lower back. The challenge isn’t about speed or heavy lifting but rather resisting movement while maintaining the spine and pelvis alignment. This aspect makes the plank a valuable functional test for older adults eager to assess their core’s ability to support daily activities.

After years of utilizing plank variations with clients, I’ve found they can uncover weaknesses overlooked by conventional abdominal exercises. The goal isn’t merely survival for as long as possible. Maintaining impeccable technique from start to finish is paramount; a shorter plank with flawless form is more telling than a prolonged hold marred by sagging hips or a strained back. Use the benchmark below to assess your current core stability.

The Plank Test

Before you begin, place a mat on the floor and make sure you have enough space to extend your body comfortably. If you’ve experienced significant back, shoulder, or wrist problems, choose a modified version or get individualized guidance before testing yourself. I want every client to treat this assessment as a measure of quality, not an excuse to push through pain. Stop the clock as soon as your form breaks down.

How to Perform It

  • Start in a forearm plank with your elbows directly beneath your shoulders.
  • Extend both legs behind you.
  • Keep your feet about hip-width apart.
  • Tighten your abdominal muscles.
  • Squeeze your glutes.
  • Keep your head in a neutral position.
  • Maintain a straight line from your shoulders through your hips to your heels.
  • Breathe steadily throughout the hold.
  • Stop when you can no longer maintain proper form.

What Your Time Means

Under 20 seconds: Your core endurance needs attention. Don’t view this as a failure. It simply gives you a useful starting point, and consistent practice can quickly improve your ability to maintain tension.

20–45 seconds: You’ve developed a reasonable foundation of core stability. Continue practicing regularly while focusing on better alignment and controlled breathing rather than immediately chasing longer times.

45–60 seconds: You’re demonstrating solid core endurance for someone over 65. Holding this position for a full minute with clean technique requires meaningful abdominal, hip, and shoulder stability.

60–90 seconds: Your core stability ranks very well. Maintaining excellent alignment for this long demonstrates impressive muscular endurance and control, especially when you can breathe normally throughout the test.

90+ seconds: Your core endurance is top-tier. If you can maintain a strict plank beyond 90 seconds without your hips dropping, your lower back arching, or your shoulders collapsing, you’ve developed exceptional stability for your age.

How to Improve Your Plank Time

If you struggle to reach the one-minute mark, start with several shorter holds instead of attempting one exhausting effort every day. Try three 15- to 20-second planks with 30 to 45 seconds of rest between sets, then gradually add five seconds to each hold as your strength improves. You can also begin with an elevated plank against a sturdy bench or countertop before progressing to the floor. Pair your planks with dead bugs, bird dogs, glute bridges, and controlled sit-to-stands to strengthen the muscles that support your core from multiple directions.

Remember, the goal involves building a core that supports movement outside your workout. A stronger midsection should help you stand taller, walk confidently, lift safely, and maintain better balance when life throws an unexpected challenge your way. If you can hold a strict plank for a full minute after 65, you’ve earned the right to consider your core stability seriously strong.

SpaceX Set to Launch Falcon 9 Rocket from California’s Vandenberg Space Force Base

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SpaceX Set to Launch Falcon 9 Rocket from California’s Vandenberg Space Force Base

In a cloak-and-dagger operation, SpaceX is poised to launch a Falcon 9 rocket from California on Saturday night, setting the stage for a mysterious military mission.

Dubbed USSF-366, the operation remains shrouded in secrecy, with details about the payload inside the two-stage rocket closely guarded.

The launch is slated for a liftoff at 6:50 p.m. from Vandenberg Space Force Base, located in Lompoc.

Should weather or technical issues arise, SpaceX has earmarked a backup opportunity on Sunday at 2:38 p.m.

Speculation from spaceflight analysts suggests the mission could involve deploying a suite of military satellites destined for low-Earth orbit.

SpaceX announced late this week that it would serve as the launch provider for the US Space Force mission.

Despite the cloak-and-dagger nature of the payload, SpaceX plans to livestream the launch beginning about 10 minutes before liftoff.

The 230-foot Falcon 9 will haul the mysterious payload into space before its booster attempts to stick the landing on SpaceX’s drone ship, Of Course I Still Love You, in the Pacific Ocean.

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The controlled landing allows SpaceX to recover and reuse the booster for future missions.

SpaceX said people in those counties may hear one or more sonic booms during the launch, although what residents experience will depend on weather and other conditions.

Former Detective Faces New Charges Following Cold Case Investigation After Serving Partial Sentence

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Former Detective Faces New Charges Following Cold Case Investigation After Serving Partial Sentence

A former vice detective from Los Angeles, who was notably sentenced to 102 years in prison for a string of rapes years ago but gained parole in 2020 due to changes in California law, has found himself back in custody this week, officials confirmed.

Michael Douglas Brambles, aged 77, faces serious charges, including kidnapping for the purpose of robbery while wielding a firearm, linked to an alleged robbery and sexual assault case, as detailed by the Ventura County District Attorney’s Office.

Adding to the gravity of the accusations, Brambles is additionally charged with several aggravating factors. These include committing a crime of intense violence, targeting a particularly vulnerable victim, executing the crime in a manner that indicated premeditation and professionalism, and demonstrating violent behavior that poses a significant threat to public safety, according to statements from the district attorney’s office.

Mug shot of Michael Douglas Brambles

Michael Douglas Brambles, 77, is charged with kidnapping to commit robbery while personally using a firearm in connection with an alleged robbery and sexual assault, according to the Ventura County District Attorney’s Office. (Ventura County District Attorney’s Office; Lou Benoist/ AFP via Getty Images)

Authorities allege that Brambles entered Arabella’s Boutique located in Thousand Oaks, California, just as an employee known as SW was locking up for the evening. Reportedly, he pointed a handgun at her, compelling her into the store’s backroom. There, she was bound and subsequently sexually assaulted, marking a chilling return to criminal activity.

He is also accused of stealing from the business before he left.

The sexual assault allegations cannot be charged because the statute of limitations has passed.

Shortly after the crime, Brambles was identified as a suspect, but he was already being prosecuted for a string of robberies and sexual assaults.

He was convicted on 26 counts, including 18 armed robberies and multiple sexual assaults.

After being sentenced to 102 years, SW’s case was dismissed, which she agreed with, believing he would spend the rest of his life in prison.

But he was able to apply for parole in 2020 under a California law that allows elderly inmates to apply.

Victim called SW speaks at press conference

Victim SW speaks at the Ventura County District Attorney’s Office press conference this week. (Ventura County District Attorney’s Office)

At his parole hearing, Brambles denied sexually assaulting any women besides the cases he had already been convicted for in Los Angeles County.

While examining SW’s cold case as part of the federal Sexual Assault Kit Initiative, Ventura County District Attorney’s Office investigators realized he had been paroled.

Brambles was arrested on Wednesday and is being held in Ventura County on $2 million bail.

“A few months ago, when investigators from the Ventura County District Attorney’s Office contacted me, I was shocked to hear not only that this man was walking free, but that he had been out of prison for six years,” SW said at a press conference this week. “The justice that I and his other victims deserved was denied when he was only required to serve a fraction of the sentence he earned. I am thankful to have this opportunity now to seek justice for myself and for his other victims.”

Ventura County DA's office

The Ventura County District Attorney’s office in California. (Ventura County District Attorny’s Office/Facebook)

Brambles faces a maximum sentence of 12 years to life if convicted.

“Without her courage, bravery and resolve to once again face the person who allegedly attacked her, we would not be here today,” District Attorney Erik Nasarenko said of SW at the press conference. “Despite the passage of time and the long road ahead, SW is committed to seeing Michael Brambles held responsible for these violent accusations from 32 years ago, and so are we.”

Is Now the Perfect Time for Homebuyers as Investors Retreat from the Housing Market?

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While fewer investors are putting their money into the housing market, some experts argue this trend may not be the government victory it’s portrayed to be.

Recent data from the Australian Bureau of Statistics highlights a significant dip in investor participation in the housing sector during the June quarter.

This drop in investor loans has reached its highest level since September 2022.

On Friday, Treasurer Jim Chalmers hailed the lending figures as positive evidence that Labor’s reforms to negative gearing and the capital gains discount are successfully redirecting the market towards first-time homebuyers, even before these policies are fully implemented.

However, experts caution that this decline in investor activity does not necessarily equate to a surge in first-time homebuyers, which the government’s property tax reforms aim to encourage.

‘Not surprising’ but not the whole picture

The number of investor loans fell 8.6 per cent in the June quarter, while first-home buyer loans fell a comparatively lower 2.9 per cent, according to ABS data released on Friday.

Independent property researcher Cameron Kusher said ABS’ latest lending data was not surprising and reflected a typical knee-jerk reaction to policy changes.

“Across both the number and the value, the biggest falls in lending over the quarter were for investors, which is not really a surprise when you consider the tax changes that have happened,” he said.

A graph showing the evolving mix of housing finance.

The pullback lines up with what major banks have been reporting in their own lending figures, with CBA and NAB both reporting a 15 per cent drop in mortgage applications last quarter, while Westpac saw a 20 per cent drop.

The tax changes were announced in the May budget but aren’t set to formally take effect until 1 July 2027. So, this quarter’s fall was a reaction to the announcement itself, not the policy in action.

Kusher expects a bigger fall in investor lending in the future.

“We may actually see a larger fall when we get to the next quarter, when we see the full impact of a whole quarter of these changes,” he said.

Both Kusher and Real Estate Group’s economist Luc Redman say investors have not retreated entirely, rather they have changed strategy.

They are still keen on residential property but the type of property they’re chasing has shifted. They are now eyeing properties that have strong rental growth, or yield.

“Early evidence post-budget suggests that investors are enquiring more towards units that tend to have a higher yield and a lower entry point … compared to prior, when investors would be looking at houses that have stronger prospects of capital growth,” Redman told SBS News.

Two places, Tasmania and the ACT, didn’t see drops in investor interest — which Kusher said could be a sign they’re moving toward properties with good rental returns relative to purchase price.

A graph showing housing finance composition by state.

“I think the fall in new investment will potentially have a flow-on effect to the rental market where rental supply will tighten and landlords will have more scope to put up rents,” Kusher said, though he noted there wasn’t evidence of that happening “just yet”.

Both experts hesitate to call this a permanent retreat for investors.

“It is likely that this won’t be the case forever,” Redman said.

“Once yields return to more attractive levels, we would expect investors to return to the market at a new equilibrium,” he said.

“In the short term in particular, there will probably be a higher proportion of owner-occupier purchases in the market until we see yields rebalance and investor sentiment return … [separately] the structural undersupply of dwellings means prices will continue to increase over the long run, albeit more modestly than recent price growth.”

Kusher says at least two to three quarters of data will be needed before drawing any meaningful conclusions, meaning the next quarterly release will be a better indication of investor behaviour as it will be the first to reflect a full three months under the new environment.

A win for first-home buyers?

The policy case for the tax changes rested on the idea that pushing investors out would clear space for first-home buyers.

But the numbers haven’t quite shown that yet, Kusher says, adding that two things may be happening.

First-home buyers do not directly replace all the investors who have retreated — first-home buyers do not entirely fill the gap as they are a smaller group of buyers than investors. Secondly, first-home buyers, like investors, are also in a “wait and see” mode.

“There’s an assumption that if you don’t have an investor, you have a first-home buyer. That’s not always the case. Not everyone that’s currently renting is in a position to buy a home,” Kusher said.

Investors make up about 40 per cent of the residential market, but first-home buyers have never been that large a group, he added.

“So, if you’re discouraging investors and trying to encourage first-time buyers, you’re probably going to struggle to see an uplift in first-home buyer lending offset the weakness in investor lending — and that’s certainly what we’ve seen,” Kusher said.

He notes that some first-home buyers may be falling into a “trap” of trying to time a falling market but warns “picking the bottom of the market” is incredibly difficult.

“I think what these [tax] changes have done more than anything else is just damaged sentiment around the housing market,” he said.

Dodgers Announce Shohei Ohtani’s Comeback Timeline Post Injury

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Dodgers Announce Shohei Ohtani’s Comeback Timeline Post Injury

Shohei Ohtani, the remarkable two-way player for the Los Angeles Dodgers, is showing promising signs of recovery as he prepares to rejoin the pitching rotation.

On Friday, Ohtani stepped onto the mound for his first bullpen session in almost a month, marking a crucial milestone in his comeback journey. According to manager Dave Roberts, the next phases for Ohtani include another bullpen workout, followed by facing live hitters in batting practice, provided everything progresses smoothly.

Shohei Ohtani of the Los Angeles Dodgers throws in the outfield.

The Dodgers have revealed their plan to ramp up Shohei Ohtani before returning to the mound. Brad Penner-Imagn Images

“Then,” Roberts confidently stated, “I would expect him back in a major league game.”

Before his pause, Ohtani was delivering an extraordinary performance reminiscent of a Cy Young contender, boasting a remarkable 1.79 ERA with 95 strikeouts over 85.2 innings this season. Unfortunately, a combination of knee and biceps injuries interrupted his impressive streak, temporarily sidelining his dual-threat capabilities.

If everything continues on a positive trajectory, it seems likely that Ohtani will be ready to make his return to the rotation in the coming weeks.

While the rotation certainly misses Ohtani, his absence has also caused problems for the Dodgers bullpen. The overtaxed unit has gone from eight to seven relievers, a factor in the recent poor performance from Dodgers relievers.

Ohtani is not the only Los Angeles starter nearing a return, though. Also on Saturday, Roberts shared that Tyler Glasnow will require just one more rehab start before re-joining the rotation. Glasnow looked dominant in his most recent triple-A start.

Ohtani, the pitcher, hasn’t made a start for the Dodgers since July 3. But Ohtani, the hitter, has continued grinding.

Shohei Ohtani

Dodgers two-way star Shohei Ohtani has been dealing with a knee and biceps injury. Wally Skalij for CA Post

The Dodgers two-way star is hitting .290 with 27 home runs, 74 RBIs and a .930 OPS. There have been several questions surrounding Ohtani’s performance at the plate in 2026, particularly surrounding the taxing workload of a dominant pitcher.

Though Ohtani’s offensive numbers haven’t been as strong as his first two seasons with the Dodgers, his success as a two-way star has put him at the forefront of the MVP race.

Intruder Disrupts Prayers in NYC Synagogue with Aggressive Attack

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Intruder Disrupts Prayers in NYC Synagogue with Aggressive Attack

During a Friday night service at a New York City synagogue, an unprovoked assault unfolded as a Jewish man and a woman became the unfortunate targets of a violent attack, now classified by authorities as a hate crime.

Larry Montes, a 46-year-old resident from the Bronx, is accused of disrupting the tranquility of Shabbat at the Central Synagogue located in Midtown Manhattan. The disturbance led to an altercation where Montes allegedly attacked a 63-year-old woman and a 65-year-old security guard while being ushered from the premises.

As a result of the chaos, the woman sustained a lip injury, and the security personnel suffered the indignity of being spat on and headbutted. Montes’ actions not only caused physical harm but also included damage to synagogue property and significant fright among the congregation. Many of these moments were inadvertently captured on the synagogue’s livestream.

The disturbing scene was vividly documented, showcasing two women visibly startled at the altar. They hurried to collect their belongings and move to safety as Montes’ aggressive behavior unfolded.

Viewers witnessed attendees rising from their seats in shock, jaws dropped, as three individuals, including the security guard, struggled to remove Montes from the sanctuary amid his loud outbursts.

Attendees were told to ‘please remain calm and in your seats’ as Montes was escorted out by New York Police Department officers paid by the congregation to protect their place of worship. 

Police Commissioner Jessica Tisch announced additional officers will be deployed to the religious institution. 

Two were were frightened during prayer service after Larry Montes, 46, attacked attendees on Friday

Two were were frightened during prayer service after Larry Montes, 46, attacked attendees on Friday 

They were in the middle of the service when the commotion happened. The women could be  seen trying to back away from him

They were in the middle of the service when the commotion happened. The women could be  seen trying to back away from him 

Other attendees were seen with their mouths agape in shock as Monte was dragged out by a security guard, whom he headbutted. He also injured a 63-year-old woman's lip

Other attendees were seen with their mouths agape in shock as Monte was dragged out by a security guard, whom he headbutted. He also injured a 63-year-old woman’s lip 

‘I understand the sanctity of this space and its meaning for congregants. Central Synagogue is where I grew up,’ she wrote on X. 

‘In joy and in sorrow, it has always been a place of comfort and peace. What happened there tonight is deeply painful. A place of worship should never be a crime scene.’ 

New York Mayor Zohran Mamdani, who has previously denied allegations he is an anti-Semite over his stance on Israel, also released a statement condemning the attack, stating he was ‘horrified.’ 

‘I can only imagine the pain and fear an attack like this during Shabbat services causes for the congregation and for Jewish New Yorkers across our city,’ he wrote on X. 

‘Every New Yorker must be able to observe their religion without fear of violence. This despicable act has no place in our city, and our administration will do everything in our power to keep Jewish New Yorkers safe.’ 

Montes was charged with two counts of assault as a hate crime and one count of criminal mischief as a hate crime, among other charges, Tisch announced. 

There are nearly one million Jews living in New York City, making it the largest Jewish population outside of Israel. 

Montes was arrested and charged with a hate crime for attacking two people inside the Central Synagogue in Midtown Manhattan on Friday

Montes was arrested and charged with a hate crime for attacking two people inside the Central Synagogue in Midtown Manhattan on Friday 

He was caught on livestream screaming as he was escorted out

He was caught on livestream screaming as he was escorted out

He was arrested after being taken out of the building

He was arrested after being taken out of the building  

Additional police services have been deployed to the historic synagogue. NYC has the largest population of Jews outside of Israel

Additional police services have been deployed to the historic synagogue. NYC has the largest population of Jews outside of Israel 

Mayor Mamdani has been open about his desire to arrest Israeli Prime Minister Benjamin Netanyahu if he ever set foot in the Big Apple.

He has since conceded that he does not have the power to do so and that only the federal government would be able to make such an arrest.  

New York rabbis have also reportedly asked the Democratic Socialist to tone down his anti-Israel rhetoric during a private meeting at City Hall this week, as antisemitic crimes are on the rise. 

His wife Rama Duwaji has been accused of liking social media posts that celebrated or justified Hamas’s massacre of 1,200 Jews on October 7 2023. 

Scorching Heatwave Persists: Urgent Updates on Extreme Sunday Temperatures

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Scorching Heatwave Persists: Urgent Updates on Extreme Sunday Temperatures

Heat advisories issued as “feels like” temps will hover around 108-110 degrees.

Heat advisories issued as dangerous heat continues across Central Florida.

ORLANDO, Fla. – Sunday

Central Florida continues to experience intense heat, as heat advisories extend through Sunday due to persistent high pressure over the Deep South. This weather pattern drives temperatures into the upper 90s, with heat indices ranging between 108 and 112ºF. Rain remains scarce, with only a 20% chance of afternoon showers. Some isolated rain can be expected between 2 p.m. and 7 p.m., though most areas will remain dry.

Early Next Week

The beginning of the week brings no relief from the heat, with the high-pressure system continuing to dominate Central Florida’s weather. High temperatures will remain in the upper 90s, and rain chances are minimal, at only 20-30%.

Mid-Week

Rain chances begin to creep up by mid-week as a weak upper level low develops over Florida and pushes into the western Gulf. This will help to break up the ridge and provide a little more moisture and lift in our atmosphere to get showers and storms going. Rain chances raise to 40-50% with highs slightly lowering into the mid 90s for the second half of the week.

Man Attempts Deadly Shooting on Father’s Girlfriend as She Enters Home with .30-30 Rifle

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Man Attempts Deadly Shooting on Father’s Girlfriend as She Enters Home with .30-30 Rifle

Inset: Landon Terrance Tuomala (St. Louis County Jail). Background: The site in Aurora, Minnesota, where Tuomala attempted to take his father’s girlfriend’s life. (Google Maps).

A Minnesota man has been sentenced to ten years in prison after his unsuccessful attempt to fatally shoot his father’s girlfriend with a rifle.

Earlier this week, 24-year-old Landon Terrance Tuomala was found guilty of attempted second-degree intentional murder—without premeditation—by Judge Michelle Anderson after a trial based on stipulated evidence, as reported by the St. Louis County Attorney’s Office.

Judge Anderson swiftly handed down a 120-month prison sentence, a decision that deviated from the state’s recommended 173-month term, a point of contention for the prosecutors involved.

The attempted murder took place on August 26, 2024, inside a home on East Third Avenue South in Aurora, a quaint mining community located approximately 60 miles north of Duluth.

First, a 911 call came in about an unseen woman shouting, “Call 911,” according to a criminal complaint obtained by Superior, Wisconsin-based NBC affiliate KBJR and Chisholm, Minnesota-based CBS affiliate KRII, which collectively broadcast as Northern News Now.

Second, Tuomala himself called 911 to say that he just shot someone but was no longer armed, according to law enforcement.

At the scene, East Range Police Department officers learned the defendant had fired a .30-30 — a lever-action rifle — at the victim after she entered the residence she shared with Tuomala and his father.

While walking inside the house just before 7 p.m., the woman saw the defendant training his weapon on her, so she turned around and ran, police said. In the fraught moments that fast ensued, the woman screamed for someone to call 911, and then, luckily, tripped and fell just as the bullet fired from the weapon sailed over her body.

As police arrived, Tuomala exited the house with his hands raised, still believing he had shot the woman, police said. The defendant said the victim got up and ran away after the shot was fired.

Other officers found the woman “visibly upset and shaking” in a nearby pickup truck. She had been escorted to safety by neighbors who said they heard a “ba-boom” sound followed by screams, according to court documents obtained by the Duluth News Tribune.

Later on, the woman recounted the events to law enforcement. She said she could not remember if Tuomala said anything as the long gun was pointed at her, just that she ran. Then, after she tripped and fell just in time, she got up to find the defendant still pointing the gun at her.

“[The] victim said she was terrified and thought she was going to die,” police wrote in the charging document.

The defendant told police he called 911 after he saw the victim fall to the ground in front of his father’s house.

Police later found a bullet in a neighboring home.

The victim told police Tuomala had recently moved in with her and his father after being told to leave two different treatment facilities.

During the bench trial, the judge determined the defendant did not have a mental illness defense, but justified the sentencing departure based on his lack of substantial capacity for judgment and a mental or physical impairment when the shooting occurred, prosecutors said.

The post Man tried to shoot and kill his father’s girlfriend with .30-30 rifle just as she walked through the front door first appeared on Law & Crime.
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