Try this challenge which is done by people all around the globe and you too can change your body.
If you want to strengthen your core, planks are the perfect choice. However, beginners usually find this exercise very simple because they fail to hold the position for enough time. So they end up skipping it without pushing themselves. But, planks are able to strengthen your mid-section including the outer and inner muscles of the upper body, back, buttock muscles, legs and hands.
This plank challenge consists of a gradual increase in time spent in plank position during four weeks. First, you begin with twenty seconds and the purpose is to achieve four minutes of continuous planking. At the end your body will be ready for new challenges and the your strength and stamina for this position will increase. By Day 16 you will enter into the aerobic phase of this exercise even though you are isometrically contracting.
The upright position is very important in this movement. When you raise yourself on your toes and elbows, the upper part of the body should form a straight line. Try to maintain the line with deep breathing and with the help of the stomach muscles as well as with the neck and head. Also, divide your weight in the legs and elbows by contracting the buttock muscles in order to improve your balance. When you achieve the right position, the only thing remaining is to surprise yourself by succeeding for longer periods in this 28 days challenge.
Planks are difficult exercises and it will feel difficult initially. Those who find this challenge too much or want to work on other body parts, stay tuned for other challenges.