The exercise that can help you tone your abs, improve posture & make you a better runner

GERMANTOWN -- Think you don't have time to squeeze in a little exercise? Think again! Brian Szohr of 9Round Fitness in Germantown joins Real Milwaukee to help us kick off a 30-day plank challenge.

CLICK HERE to see the 30-day beginner plank challenge.

CLICK HERE to see the 30-day advanced plank challenge.

A strong core is the foundation to a strong body. The major muscles of the core reside in the area of the belly and the mid and lower. Doing core work isn't just about your middle, either. Having a strong core will make you a better runner, surfer, or yogi (or whatever activity you like to do) while improving your posture and balance. Working your core can also protect you from low back pain and tone your abs, too.

One of the best core exercises out there is the plank. It forces you to stabilize your body, engaging your entire core — not just the exterior abs that you see in the mirror. This means your obliques, or all-around abs (where you`ll find those love handles), and trans versus abs (the deepest layer) will tighten up. Plus, you'll work your shoulders and your legs at the same time.

The 30-day plank challenge will get you results quickly. You`ll start by planking at an incline. Try leaning against a wall, chair, or the back of your couch, which is easier for beginners. Then, as you get stronger, you`ll move to the floor and work your way up to holding a plank for three full minutes. If it's too difficult for you to do the plank with your palms flat on the ground, you can modify it so you're resting on your forearms. Just make sure you don't hunch or strain your shoulders. Your goal is to maintain proper form (don`t crane your neck or let your hips sag) while holding up your own body weight.