{"id":1566,"date":"2020-05-04T08:00:15","date_gmt":"2020-05-04T08:00:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=1566"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"28-day-planking-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/","title":{"rendered":"28-Day Planking Challenge That Can Help Tone Up And Tighten Your Tummy"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#There_Is_A_Plank_Challenge_That_We_Dare_You_To_Take_Are_You_Ready\" >There Is A Plank Challenge That We Dare You To Take. Are You Ready?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>Have you ever heard of a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">plank<\/a>? We bet you have! It is one of the most effective exercises that makes all of the <a href=\"https:\/\/betterme.world\/articles\/core-structural-exercises\/\">core muscles<\/a> work. What is more a plank helps to make your <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\">shoulders<\/a> fit and strong.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"There_Is_A_Plank_Challenge_That_We_Dare_You_To_Take_Are_You_Ready\"><\/span><strong>There Is A Plank Challenge That We Dare You To Take. Are You Ready?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days. During your <a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\">workout days<\/a> you need to increase the amount of time spent in the plank. So, let\u2019s nail it!<\/p>\n<p>BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose <a href=\"https:\/\/betterme.world\/articles\/betterme-individual-meal-plan\/\">proper meal plans<\/a> and effective workouts. Start using our app and you will see good results in a short time.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">Planks For Beginners: Put Your Core Strength To The Test<\/a><\/span><\/i><\/p>\n<ul>\n<li>Day 1-3: 20 seconds<\/li>\n<li>Day 4: 30 seconds<\/li>\n<li>Day 5: 40 seconds<\/li>\n<li>Day 7-8: 45 seconds<\/li>\n<li>Day 9-11: 60 seconds<\/li>\n<li>Day 12: 90 seconds<\/li>\n<li>Day 14-16: 90 seconds<\/li>\n<li>Day 16-18: 150 seconds<\/li>\n<li>Day 20-23: 150 seconds<\/li>\n<li>Day 23-24: 180 seconds<\/li>\n<li>Day 26-27: 240 seconds<\/li>\n<li>Day 28: Until you fall down<\/li>\n<\/ul>\n<p>For better challenge, you can verify the plank. Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any addition! You&#8217;ll get the result anyway!<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37921 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21-1024x576.jpg\" alt=\"28-day planking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-21.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life! &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1053569,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:1,&quot;11&quot;:4,&quot;12&quot;:0,&quot;15&quot;:&quot;Arial&quot;,&quot;23&quot;:1}\" data-sheets-textstyleruns=\"{&quot;1&quot;:0}\uee10[null,107,{&quot;2&quot;:[null,2,1136076],&quot;9&quot;:1}]\uee10{&quot;1&quot;:135}\" data-sheets-hyperlinkruns=\"[null,107,&quot;https:\/\/better-wl.onelink.me\/sS7F\/f39c705d&quot;]\uee10{&quot;1&quot;:135}\"><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong> <\/span><\/p>\n<p>Plank #1<\/p>\n<ul>\n<li>Start in a standard plank position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles. Your feet should be hip-width apart.<\/li>\n<li>Lift your right leg two or three inches off the ground and bring your right knee towards your right elbow while keeping your hips as stable as possible.<\/li>\n<li>Return your right leg back to the ground, and repeat on the left side.<\/li>\n<li>Alternate legs at a brisk pace for 30 seconds.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37917 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>Plank #2<\/p>\n<ul>\n<li>Lie on your right side. Place your right hand firmly on the ground and, engaging your core, raise your body up into a side plank, creating a straight line from your head to your toes. Your feet should be stacked on top of each other.<\/li>\n<li>Extend your left arm out from your shoulder so it is straight up in the air.<\/li>\n<li>Lower your arm in front of you and bring it below your right hip, like you are reaching for something behind you. Your shoulders and hips can twist a tiny bit, but your core should be working hard here.<\/li>\n<li>Bring your arm back above your body, extended upwards from your shoulder. Repeat for 30 seconds, then switch to the left side and perform for 30 seconds.<\/li>\n<li>For an extra challenge, hold a light dumbbell in your free hand.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37922 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27-1024x576.jpg\" alt=\"28-day planking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-27.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>Plank #3<\/p>\n<ul>\n<li>Start in table top position and extend your legs behind you so you are balancing on your hands and toes. Your shoulders should be directly above your wrists and your feet should be together.<\/li>\n<li>Keeping your core engaged and maintaining a straight line from head to toe, swing your right leg to the side and gently tap your toes on the ground. Your right leg should be approximately 45 degrees from your left leg.<\/li>\n<li>Bring your right leg back to center. Now perform the movement with the left leg.<\/li>\n<li>Repeat these movements at a brisk pace for 30 seconds.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37920 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15-1024x576.jpg\" alt=\"28-day planking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-15.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>Plank #4<\/p>\n<ul>\n<li>Start in a standard plank position.<\/li>\n<li>Extend your left arm and lift the right leg. Your spine should remain straight. Hold for a few seconds.<\/li>\n<li>Repeat the same move with other arm and other leg.<\/li>\n<\/ul>\n<p>Plank #5<\/p>\n<ul>\n<li>Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.<\/li>\n<li>Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.<\/li>\n<li>Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.<\/li>\n<li>Start to do leg lifts with the right leg.<\/li>\n<li>Repeat on the other side.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37919 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10-1024x576.jpg\" alt=\"28-day planking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>Plank #6<\/p>\n<ul>\n<li>Start in a high plank position with hands planted firmly on the ground, wrists directly below your shoulders. and body in a straight line from head to toe.<\/li>\n<li>Jump your feet apart like you would do for a jumping jack. Keep your knees soft to help absorb the impact.<\/li>\n<li>Jump your feet back together, landing softly on the balls of your feet.<\/li>\n<li>Repeat at a brisk pace for 30 seconds.<\/li>\n<\/ul>\n<p>Plank #7<\/p>\n<ul>\n<li>Remember the &#8220;Donkey kick&#8221; exercise? Good.<\/li>\n<li>Stay in a plank position and lift your left leg, bend the knee and start to perform kicks. Your should feel the tension in your muscles!<\/li>\n<li>Rest in a plank (don&#8217;t lay down) and repeat with the other leg.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-37918 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-1024x576.jpg\" alt=\"28-day planking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>Plank #8<\/p>\n<ul>\n<li>Start in the plank position with your elbows shoulder-width apart.<\/li>\n<li>Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.<\/li>\n<li>Slowly return to the starting plank position the same way, one arm at a time.<\/li>\n<li>Repeat the movement alternating sides.<\/li>\n<\/ul>\n<p>The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Planking_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span>DISCLAIMER:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span>SOURCES:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5376\/5-plank-variations-that-will-challenge-your-core\/\">5 Plank Variations That Will Challenge Your Core<\/a> (2015, acefitness.org)<\/li>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6280\/4-week-core-workout-challenge\/\">4-Week Core Workout Challenge<\/a> (2017, acefitness.org )<\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2019\/apr\/21\/how-to-do-the-plank-correctly-to-build-strength-and-stability\">How to do the plank correctly to build strength and stability<\/a> (2019, theguardian.com)<\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/1012744-livestrongcom-plank-challenge\/\">The 4-Week Plank Challenge<\/a> (2019, livestrong.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever heard of a plank? We bet you have! It is one of the most effective exercises that makes all of the core muscles work. What is more a plank helps to make your shoulders fit and strong. There Is A Plank Challenge That We Dare You To Take. Are You Ready? The [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":37916,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[],"coauthors":[108],"class_list":["post-1566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>28-Day Planking Challenge That Can Help Tone Up And Tighten Your Tummy - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to tighten your tummy? Check out this 28-day planking challenge to get lean and toned body. Don&#039;t hesitate, start now!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"28-Day Planking Challenge That Can Help Tone Up And Tighten Your Tummy\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to tighten your tummy? Check out this 28-day planking challenge to get lean and toned body. Don&#039;t hesitate, start now!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-20.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"O. Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/\"},\"author\":{\"name\":\"O. Johnson\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/114514e3fe976d5068cd057d43bfaa24\"},\"headline\":\"28-Day Planking Challenge That Can Help Tone Up And Tighten Your Tummy\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/\"},\"wordCount\":1078,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-20.jpg\",\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"Have you ever heard of a <a href=\\\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\\\">plank<\/a>? We bet you have! It is one of the most effective exercises that makes all of the <a href=\\\"https:\/\/betterme.world\/articles\/core-structural-exercises\/\\\">core muscles<\/a> work. What is more a plank helps to make your <a href=\\\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\\\">shoulders<\/a> fit and strong.\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>There Is A Plank Challenge That We Dare You To Take. Are You Ready?<\/strong><\/h2>\\r\\nThe challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days. During your <a href=\\\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\\\">workout days<\/a> you need to increase the amount of time spent in the plank. So, let\u2019s nail it!\\r\\n\\r\\nBetterMe App helps women achieve their body goals with ease and efficiency by helping to choose <a href=\\\"https:\/\/betterme.world\/articles\/betterme-individual-meal-plan\/\\\">proper meal plans<\/a> and effective workouts. Start using our app and you will see good results in a short time.\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\\\">Planks For Beginners: Put Your Core Strength To The Test<\/a><\/span><\/i>\\r\\n<ul>\\r\\n \\t<li>Day 1-3: 20 seconds<\/li>\\r\\n \\t<li>Day 4: 30 seconds<\/li>\\r\\n \\t<li>Day 5: 40 seconds<\/li>\\r\\n \\t<li>Day 7-8: 45 seconds<\/li>\\r\\n \\t<li>Day 9-11: 60 seconds<\/li>\\r\\n \\t<li>Day 12: 90 seconds<\/li>\\r\\n \\t<li>Day 14-16: 90 seconds<\/li>\\r\\n \\t<li>Day 16-18: 150 seconds<\/li>\\r\\n \\t<li>Day 20-23: 150 seconds<\/li>\\r\\n \\t<li>Day 23-24: 180 seconds<\/li>\\r\\n \\t<li>Day 26-27: 240 seconds<\/li>\\r\\n \\t<li>Day 28: Until you fall down<\/li>\\r\\n<\/ul>\\r\\nFor better challenge, you can verify the plank. Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any addition! 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Johnson","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/"},"author":{"name":"O. Johnson","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/114514e3fe976d5068cd057d43bfaa24"},"headline":"28-Day Planking Challenge That Can Help Tone Up And Tighten Your Tummy","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/"},"wordCount":1078,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-planking-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-20.jpg","articleSection":["Bodyweight Training"],"inLanguage":"en-US","articleBody":"Have you ever heard of a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">plank<\/a>? We bet you have! It is one of the most effective exercises that makes all of the <a href=\"https:\/\/betterme.world\/articles\/core-structural-exercises\/\">core muscles<\/a> work. What is more a plank helps to make your <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\">shoulders<\/a> fit and strong.\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>There Is A Plank Challenge That We Dare You To Take. Are You Ready?<\/strong><\/h2>\r\nThe challenge itself lasts 28 days. Even though it might seem quite a long time you will have a break every 5 days. During your <a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\">workout days<\/a> you need to increase the amount of time spent in the plank. So, let\u2019s nail it!\r\n\r\nBetterMe App helps women achieve their body goals with ease and efficiency by helping to choose <a href=\"https:\/\/betterme.world\/articles\/betterme-individual-meal-plan\/\">proper meal plans<\/a> and effective workouts. Start using our app and you will see good results in a short time.\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">Planks For Beginners: Put Your Core Strength To The Test<\/a><\/span><\/i>\r\n<ul>\r\n \t<li>Day 1-3: 20 seconds<\/li>\r\n \t<li>Day 4: 30 seconds<\/li>\r\n \t<li>Day 5: 40 seconds<\/li>\r\n \t<li>Day 7-8: 45 seconds<\/li>\r\n \t<li>Day 9-11: 60 seconds<\/li>\r\n \t<li>Day 12: 90 seconds<\/li>\r\n \t<li>Day 14-16: 90 seconds<\/li>\r\n \t<li>Day 16-18: 150 seconds<\/li>\r\n \t<li>Day 20-23: 150 seconds<\/li>\r\n \t<li>Day 23-24: 180 seconds<\/li>\r\n \t<li>Day 26-27: 240 seconds<\/li>\r\n \t<li>Day 28: Until you fall down<\/li>\r\n<\/ul>\r\nFor better challenge, you can verify the plank. Choose some of these exercises and include them in your challenge. But, if you prefer a classic plank, keep doing it without any addition! 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