Push-ups are 64% of Your Body Weight

In a regular push-up, you lift 64 percent of body weight, whereas with a knee push-up, you lift 49 percent. If you're new to training, performing the push-up with hands elevated on a 24-inch bench will allow you to lift even less than a knee push-up, at 41 percent of body weight.

Source:
https://www.quora.com/How-much-body-weight-is-used-on-a-push-up

28 Days Plank Challenge

Do this first thing in the morning

28 Days Challenge

Dаy 1      20 seconds
Dаy 2      20 seconds
Dаy 3      30 seconds
Dаy 4      30 seconds
Dаy 5      40 seconds
Dаy 6      Rest
Dаy 7      45 second
Dаy 8      45 seconds
Dаy 9      60 seconds
Dаy 10    60 seconds
Dаy 11    60 seconds
Dаy 12    90 seconds
Dаy 13    Rest
Dаy 14    90 seconds
Dаy 15    90 seconds
Dаy 16    120 seconds
Dаy 17    120 seconds
Dаy 18    150 seconds
Dаy 19     Rest
Dаy 20    150 seconds
Dаy 21    150 seconds
Dаy 22    180 seconds
Dаy 23    180 seconds
Dаy 24    210 seconds
Dаy 25    Rest
Dаy 26    210 seconds
Dаy 27    240 seconds
Dаy 28    As much аs you like or cаn

FLYUP Fitness Exercises

The FLYUP™ is capable of doing both functional fitness training (multiple muscles/joints at once) and isometric training (single joint movement) to meet the goals and needs of all individuals who are looking to stay fit. The FLYUP™ exercises can be modified by doing movements on your knees or by using one side of the body at a time (unilateral movement), so that it can be used by the beginner, the advanced athlete, and everyone in between. You can get a total body workout without having to to spend hundreds of dollars on dumbbells or home gyms that take up half a room. This isn't a gimmick like the shake weight. We don't claim you are going to get completely ripped in 30 days or anything crazy. What we do know is that you will be able to get in a killer workout at home, in the office, or in a hotel room on the road. Give The FLYUP™ a try today and then let us know how it has helped you stay fit. 

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Rectus Abdominis, Oblique...

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Rectus Abdominis, Oblique...: Image 1: There is more to a strong core than just the m. rectus abdominis aka 'the abs' (red);  its imperative to train your obli...

An EMG-optimized routine

There is of course a myriad of ways of combining the individual exercises, my personal recommendation for overall core development (based on EMG measures) would yet be as follows*:

1. Crunches < 20 reps; vary arm / hand position or add weight + peak contractions to build intensity without going past max. 25 reps
2. Leg raises < 15 reps; vary according to exercise tip #1; do at least one of your sets with your legs / torso rotating sideways, alternate left and right
3. Deadlift variety 10-12 controlled reps; select the deadlift variety you feel isolates your lower back best

* "<" indicates that you should not be able to
perform another rep with perfect form You may alternate that with:

1. Kneeling cable crunch < 15 reps; add weight whenever possible
2. Side bends < 15 reps; add weight if necessary, be cautious not to
   bend over or go into hyperlordosis
3. Hyperextensions** < 12 reps, with proper form + peak
   contraction; add weight if necessary