What muscles does this target? When your schedule is crammed with work, home life, and your personal life, it can seem a challenge to find time to work out.However, you don't need a gym in order to get your exercise in. In fact, you may just need three minutes. Kiba-Dachi is a karate stance that's extremely effective in toning your body.How do you perform this exercise? Feet very much outside shoulder width. Knees and feet pointing outward. Drop down into a squat position, similar to a sumo squat. As with the plank, challenge yourself, hold for time. The burn will be deep; close your eyes, focus on your breathing, relax your mind. Track the time you held the stance for. Set a goal for the next session to hold position a few seconds longer, even if it's a second or two. Listen in as Founder/President of ANGT, Rob Fletcher, shares one effective move that just takes three minutes.