Full-plank is with the arms extended and you can modify the move on your knees, but always keep your hips in line with your shoulders.
Full-plank is with the arms extended and you can modify the move on your knees, but always keep your hips in line with your shoulders.

Move of the week: plank



Lashley Pulsipher, a Pilates instructor at Exhale fitness studio in Dubai, demonstrates the fifth exercise in our eight-part weekly series of Pilates workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next three weeks to create a comprehensive regime. Go to www.thenational.ae/bodyandsoul, where we collect the workouts and post video demonstrations. "This move really helps to increase your metabolism. It is a great full-body exercise and it also creates endurance in the muscles," says Pulsipher.

Version 1: Short-plank is the first variation, where you start on all-fours with your knees hovering a few centimetres off the ground.

Version 2: Another variation is the forearm-plank where your knees are again off the ground but you will lean on your forearms. This is better for people who may have wrist issues but it still strengthens the same back, leg and shoulder muscles.

Version 3: Full-plank is with the arms extended and you can modify the move on your knees, but always keep your hips in line with your shoulders.

Top tip: "Hold short-plank for 30 seconds or more. Brad Pitt holds the full-plank position for seven minutes every day."

Mat Pilates classes at Exhale start from Dh60; Reformer Pilates costs Dh400 for a package of five sessions or Dh750 for 10. For details and timings, visit www.exhaledubai.com or call 04 424 3777

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Citizenship-by-investment programmes

United Kingdom

The UK offers three programmes for residency. The UK Overseas Business Representative Visa lets you open an overseas branch office of your existing company in the country at no extra investment. For the UK Tier 1 Innovator Visa, you are required to invest £50,000 (Dh238,000) into a business. You can also get a UK Tier 1 Investor Visa if you invest £2 million, £5m or £10m (the higher the investment, the sooner you obtain your permanent residency).

All UK residency visas get approved in 90 to 120 days and are valid for 3 years. After 3 years, the applicant can apply for extension of another 2 years. Once they have lived in the UK for a minimum of 6 months every year, they are eligible to apply for permanent residency (called Indefinite Leave to Remain). After one year of ILR, the applicant can apply for UK passport.

The Caribbean

Depending on the country, the investment amount starts from $100,000 (Dh367,250) and can go up to $400,000 in real estate. From the date of purchase, it will take between four to five months to receive a passport. 

Portugal

The investment amount ranges from €350,000 to €500,000 (Dh1.5m to Dh2.16m) in real estate. From the date of purchase, it will take a maximum of six months to receive a Golden Visa. Applicants can apply for permanent residency after five years and Portuguese citizenship after six years.

“Among European countries with residency programmes, Portugal has been the most popular because it offers the most cost-effective programme to eventually acquire citizenship of the European Union without ever residing in Portugal,” states Veronica Cotdemiey of Citizenship Invest.

Greece

The real estate investment threshold to acquire residency for Greece is €250,000, making it the cheapest real estate residency visa scheme in Europe. You can apply for residency in four months and citizenship after seven years.

Spain

The real estate investment threshold to acquire residency for Spain is €500,000. You can apply for permanent residency after five years and citizenship after 10 years. It is not necessary to live in Spain to retain and renew the residency visa permit.

Cyprus

Cyprus offers the quickest route to citizenship of a European country in only six months. An investment of €2m in real estate is required, making it the highest priced programme in Europe.

Malta

The Malta citizenship by investment programme is lengthy and investors are required to contribute sums as donations to the Maltese government. The applicant must either contribute at least €650,000 to the National Development & Social Fund. Spouses and children are required to contribute €25,000; unmarried children between 18 and 25 and dependent parents must contribute €50,000 each.

The second step is to make an investment in property of at least €350,000 or enter a property rental contract for at least €16,000 per annum for five years. The third step is to invest at least €150,000 in bonds or shares approved by the Maltese government to be kept for at least five years.

Candidates must commit to a minimum physical presence in Malta before citizenship is granted. While you get residency in two months, you can apply for citizenship after a year.

Egypt 

A one-year residency permit can be bought if you purchase property in Egypt worth $100,000. A three-year residency is available for those who invest $200,000 in property, and five years for those who purchase property worth $400,000.

Source: Citizenship Invest and Aqua Properties

How to protect yourself when air quality drops

Install an air filter in your home.

Close your windows and turn on the AC.

Shower or bath after being outside.

Wear a face mask.

Stay indoors when conditions are particularly poor.

If driving, turn your engine off when stationary.

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