{"id":19634,"date":"2021-03-16T22:10:01","date_gmt":"2021-03-16T22:10:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=19634"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"28-day-plank-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/","title":{"rendered":"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#What_Is_A_Plank\" >What Is A Plank?<\/a><\/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-plank-challenge\/#Does_The_28-Day_Plank_Challenge_Work\" >Does The 28-Day Plank Challenge Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Improved_Stability\" >Improved Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Reduced_Back_Pain\" >Reduced Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Strengthened_Core_And_Back\" >Strengthened Core And Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Built-Up_Endurance\" >Built-Up Endurance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Is_The_28_Day_Plank_Challenge_Safe\" >Is The 28 Day Plank Challenge Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#How_To_Start_The_28_Day_Plank_Challenge_For_Beginners\" >How To Start The 28 Day Plank Challenge For Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Start_By_Adding_Planks_To_Your_Daily_Routine\" >Start By Adding Planks To Your Daily Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Know_How_To_Do_A_Plank\" >Know How To Do A Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Conduct_A_Fitness_Test\" >Conduct A Fitness Test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Have_Several_Plank_Varieties_In_Your_Schedule\" >Have Several Plank Varieties In Your Schedule<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Forearm_To_Full_Plank\" >Forearm To Full Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Side_Planks\" >Side Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Walking_Plank\" >Walking Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Reverse_Plank\" >Reverse Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Shoulder_Touches\" >Shoulder Touches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Combine_With_Other_Exercises_And_A_Healthy_Lifestyle\" >Combine With Other Exercises And A Healthy Lifestyle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#28-day_Plank_Challenge_Calendar\" >28-day Plank Challenge Calendar<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Week_3\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Week_4\" >Week 4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Sometimes it can be challenging to fit exercise into your daily routine. This can end up making you exhausted, with a huge belly. Thanks to the 28-day <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">plank<\/a> challenge, you only need to set aside 2 to 4 minutes of exercise to blast that fatigue and belly fat every day.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_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><span style=\"font-weight: 400;\">The 28-day plank challenge consists of detailed and simple exercises that only last for a few minutes. This means that it can fit any of your schedules, even on your busiest days!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is what you need to know about the 28-day plank challenge chart, results, tips, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Plank\"><\/span><b>What Is A Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A plank is an isometric exercise that requires you to use core stabilizers to maintain your spinal and body alignment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Visually, a plank exercise is a bridge supported by your forearms and toes. A straight line is maintained from the heels to the shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is present in nearly every fitness program. This is because they work most of your fundamental muscle groups and your core (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-plank\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_The_28-Day_Plank_Challenge_Work\"><\/span><b>Does The 28-Day Plank Challenge Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">Planks<\/a> are the most effective exercises for your core. They work on various muscles at the same time. If you follow your 28-day schedule correctly, then you should see a change.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the 28-day plank challenge results you should expect:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Stability\"><\/span><b><\/b><b>Improved Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You will have a stable and strong core. This will assist you in your everyday movements, such as bending over and turning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are an athlete, then the stability of your core is critical. You need a stable core from performing movements such as hitting a golf ball to swinging a baseball bat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscular-endurance\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Back_Pain\"><\/span><b><\/b><b>Reduced Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A strong core will have a proper alignment of the spine. This can go a long way in reducing back injuries and pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you live with back pains, then this challenge can significantly help you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2017 research involving 120 subjects with non-specific low-back pain had significant findings. Scientists found out that six weeks of exercises dedicated to stabilizing the core was more effective than physical therapy training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the findings do not mean that if you have back pain or injuries, you should try planks. Be sure to talk to your doctor before engaging in this challenge.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33025 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3-1024x576.png\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/7-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthened_Core_And_Back\"><\/span><b><\/b><b>Strengthened Core And Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As earlier mentioned, planks activate all your core muscles. The exercise works on the following core muscles:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus abdominis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obliques<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transverse abdominis<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Small research consisting of 20 subjects found that core drills that engage the distal trunk muscles, such as planks, are more effective in strengthening your core and ab muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study also concluded that plunks are more effective than crunches in maintaining mobility and improving balance (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/one-month-workout-routine-strengthen-your-core-relieve-back-pain-ncna1126856\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Built-Up_Endurance\"><\/span><b><\/b><b>Built-Up Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This challenge involves increasing the amount of time you can hold your plank every day. Hence, your body will build up endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Endurance is an essential factor in increasing your stamina, as it tones and <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">strengthens your muscles<\/a>.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"plank calories burned\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_28_Day_Plank_Challenge_Safe\"><\/span><b>Is The 28 Day Plank Challenge Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes. The challenge is safe as long as you adhere to all the precautions and safety tips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for your safety while doing the drills:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult your doctor if you have any cardiovascular conditions before changing your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you experience any back pain or injury, see your doctor before doing any of these drills.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should only engage your core to prevent your back from sustaining injuries or getting strained.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body parallel to the floor, from your head to the heels. Your back should not be raised. It should be flat. Also, your butt should be down and not piking upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have your emphasis on quality over quantity. If you are tired or your form feels compromised, stop and complete your time for the day (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Start_The_28_Day_Plank_Challenge_For_Beginners\"><\/span><b>How To Start The 28 Day Plank Challenge For Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">Planks<\/a> do not require any equipment. They can be done anywhere, including your office, bedroom, living room, but not in the washrooms, of course. Here are a few tips to get you started:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32941 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1024x576.jpg\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_By_Adding_Planks_To_Your_Daily_Routine\"><\/span><b><\/b><b>Start By Adding Planks To Your Daily Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First, squeeze this challenge into your daily routine. You only need to set aside less than three minutes every day to take the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose the appropriate time when you have few to no distractions. You do not want to get distracted when you are in the middle of your session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, choose the right place you will be taking your planks from. This can be your office, bedroom, or anywhere else. But remember not to take this challenge in public spaces, as people will look at you awkwardly (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2019\/apr\/21\/how-to-do-the-plank-correctly-to-build-strength-and-stability\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Know_How_To_Do_A_Plank\"><\/span><b><\/b><b>Know How To Do A Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you get started, you have to make sure you can at least perform a plank correctly. Use the steps below to try a straight arm or high <a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\">plank<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a position similar to that of a pushup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to do a high plank, then make sure your hands are fully extended. Since you are a beginner, you can start by doing the plank on your knees. More advanced bodybuilders can try a plank on their forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should keep your toes and palms planted firmly on the ground. Your back should be straight and core a little bit light.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body should form a straight line while you are in this position. So do not let your head or back sag.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold on to the plank position for some predetermined seconds. If you get exhausted, drop to your knees. You can return to the position again when you are ready (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/shortcuts\/2017\/oct\/18\/how-to-do-perfect-plank-exercise\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Conduct_A_Fitness_Test\"><\/span><b><\/b><b>Conduct A Fitness Test<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should test your current strength with a plank test before beginning the challenge. This test will give you an idea of where you should get started. The results will help you plan your sessions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, if you can hold a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">plank<\/a> for 60 seconds. Then your base should be 60 seconds. You should increase the seconds gradually every day so that you can challenge your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To conduct the test:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a friend with a stopwatch or you can also time yourself;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into the plank position;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold it for as long as you can; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop the test when you cannot hold it anymore (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2006\/mar\/11\/healthandwellbeing.features\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">30-Day Plank Challenge For Beginners: Build Your Core And Fix Your Posture With These Simple Moves<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_Several_Plank_Varieties_In_Your_Schedule\"><\/span><b><\/b><b>Have Several Plank Varieties In Your Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The basic plank is a great place to start your fitness journey. However, you can reap more benefits if you try a new challenging variation. These variations will draw you closer to a six-pack.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can try any of the following:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32010 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-1024x576.jpg\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Forearm_To_Full_Plank\"><\/span><b>Forearm To Full Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Transitioning from a forearm to a full plank is a great way to progress your sessions. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on the floor;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your forearms under your shoulders;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your hands are extended and your body is lengthened;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure you engage your triceps, glutes, abs, and tuck your tailbone. This will prevent your spinal cord from arching;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your knees and tuck your toes so that your body is parallel to the floor;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten one arm at a time as you lift your body to the full plank position; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try the movement slowly. You can pick up your pace once you master it (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-forearm-plank\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Side_Planks\"><\/span><b>Side Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Side planks involve lying on one side. Use the steps below to do them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on any side;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your elbow is underneath your shoulder;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arm should be flat;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack up your legs and raise your hips;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the other hand on your hip; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the hand towards the ceiling and squeeze your glutted for as long as you can.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can make this exercise a little bit challenging by raising and lowering your hips.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31454 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4263.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Walking_Plank\"><\/span><b>Walking Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This drill will strengthen your upper and lower body muscles as well as your core. Follow the step below to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the full plank position, where your hands will be directly under your shoulders;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Activate your abs and glutes to prevent injuries and for maximum benefit;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to move your right-hand foot to the right;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the left-hand foot to the center and return to the original position; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do five reps on the left and five on the right (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-forearm-plank\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Reverse_Plank\"><\/span><b>Reverse Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a full-body exercise and targets your glutes, hamstrings, obliques, triceps, shoulders, and abs. To make this move more challenging, use a foam roller instead of a mat. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit tall with your legs extended long;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind you on a mat or a foam roller;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, arms, and core to list your hips;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Form a straight line from your heels to shoulders;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not let your hips sag. You should also not lift them too high;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your shoulders should be down and away from your ears;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop here if you are a beginner;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can continue to challenge yourself by doing a triceps dip. You only need to bend your arms so that your elbows point backward; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want a more significant challenge, add a leg raise. You can do so by holding your plank position and kicking any leg towards the ceiling. Make sure you return the leg to the floor with control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31436 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1024x576.png\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Shoulder_Touches\"><\/span><b>Shoulder Touches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This plank will improve your balance. Use the steps below to take it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adopt a classic plank position;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your arms are straight, and you maintain a straight line from your shoulders to heels;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one hand off the ground;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your legs and the other arm to balance;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lightly tap your shoulder;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your hand to the ground;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the procedure with the opposite arm; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten taps for a start. Increase their number as you improve your balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5857441\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Combine_With_Other_Exercises_And_A_Healthy_Lifestyle\"><\/span><b><\/b><b>Combine With Other Exercises And A Healthy Lifestyle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing the same drill over and over is quite boring. It may also cause your body to plateau and not get benefits in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although you will be challenging yourself by increasing the time every day, you will reach a point where you will find planks are too easy for you. You will be bored with doing the same move every day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31299 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1024x576.jpg\" alt=\"28 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">There are other exercises that can help you challenge your body and add more definition to your midsection. They include the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity interval training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4429709\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, you need to change your eating and lifestyle in the following ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut down on the consumption of processed foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep adequately<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat fewer curbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume more proteins<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30893 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"28-day_Plank_Challenge_Calendar\"><\/span><b>28-day Plank Challenge Calendar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/best-exercise-to-lose-belly-fat\/\">Your plank challenge<\/a> chart will be determined by the fitness test you carried out. If you could hold on to the plank position for like 60 seconds, then that will be your base.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a sample 28-day schedule plan for beginners:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><b>Week 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 \u2013 20 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 \u2013 20 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 \u2013 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 \u2013 30 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5 \u2013 40 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6 \u2013 Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7 \u2013 45 Seconds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><b>Week 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 8 \u2013 45 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 9 \u2013 60 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 10 \u2013 60 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 11 \u2013 60 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 12 \u2013 90 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 13 \u2013 Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 14 \u2013 90 Seconds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><b>Week 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 15 \u2013 90 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 16 \u2013 120 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 17 \u2013 120 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 18 \u2013 150 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 19 \u2013 Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 20 \u2013 150 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 21 \u2013 150 Seconds<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Week_4\"><\/span><b>Week 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 22 \u2013 180 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 23 \u2013 180 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 24 \u2013 210 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 25 \u2013 Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 26 \u2013 210 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 27 \u2013 240 Seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 28 \u2013 As many seconds as you can<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 28-day plank <a href=\"https:\/\/betterme.world\/articles\/how-to-make-your-stomach-flat-overnight\/\">challenge<\/a> is good for you if you enjoy following a program and you also want to strengthen your core. Nonetheless, you are not likely to get a six-pack from planks alone. You need to go the extra mile of cutting processed foods, combining them with other drills, and so forth so that you can achieve your targets.<\/span><\/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-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_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>E<\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/one-month-workout-routine-strengthen-your-core-relieve-back-pain-ncna1126856\"><span style=\"font-weight: 400;\">A one-month workout routine to strengthen your core and relieve back pain<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">Core Stability Training for Injury Prevention<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4429709\/\"><span style=\"font-weight: 400;\">Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18\u201365 years old) who are overfat, or obese; systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">Effectiveness of core stabilization exercises and routine exercise therapy in management of pain in chronic non-specific low back pain: A randomized controlled clinical trial<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">How often to work out for health, strength, and weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-forearm-plank\"><span style=\"font-weight: 400;\">How to Do a Forearm Plank<\/span><\/a><span style=\"font-weight: 400;\"> (nd, nytimes.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/shortcuts\/2017\/oct\/18\/how-to-do-perfect-plank-exercise\"><span style=\"font-weight: 400;\">How to do the perfect plank<\/span><\/a><span style=\"font-weight: 400;\"> (2017, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2019\/apr\/21\/how-to-do-the-plank-correctly-to-build-strength-and-stability\"><span style=\"font-weight: 400;\">How to do the plank correctly to build strength and stability<\/span><\/a><span style=\"font-weight: 400;\"> (2019, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-plank\"><span style=\"font-weight: 400;\">Plank<\/span><\/a><span style=\"font-weight: 400;\"> (nd, nytimes.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2006\/mar\/11\/healthandwellbeing.features\"><span style=\"font-weight: 400;\">Seven DIY fitness tests<\/span><\/a><span style=\"font-weight: 400;\"> (2006, theguardian.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscular-endurance\"><span style=\"font-weight: 400;\">The best way to train to improve muscular endurance<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5857441\/\">The effects of shoulder stabilization exercises and pectoralis minor stretching on balance and maximal shoulder muscle strength of healthy young adults with round shoulder posture<\/a> (2018, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Sometimes it can be challenging to fit exercise into your daily routine. This can end up making you exhausted, with a huge belly. Thanks to the 28-day plank challenge, you only need to set aside 2 to 4 minutes of exercise to blast that fatigue and belly fat every day. The 28-day plank challenge consists [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":19644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[105],"class_list":["post-19634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"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 Plank Challenge That Will Melt Your Fat And Tone Your Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. Find out more about the 28-day plank challenge and more.\" \/>\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 Plank Challenge That Will Melt Your Fat And Tone Your Muscle\" \/>\n<meta property=\"og:description\" content=\"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. Find out more about the 28-day plank challenge and more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/28-day-plank-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\/2021\/03\/shutterstock_1055801813.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"812\" \/>\n\t<meta property=\"og:image:height\" content=\"547\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence\" \/>\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=\"L. Lawrence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 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-plank-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/\"},\"author\":{\"name\":\"L. Lawrence\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/eac7845c3ec133bc1c5b00c2ada8c2bf\"},\"headline\":\"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/\"},\"wordCount\":2325,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1055801813.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Sometimes it can be challenging to fit exercise into your daily routine. This can end up making you exhausted, with a huge belly. Thanks to the 28-day <a href=\\\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\\\">plank<\/a> challenge, you only need to set aside 2 to 4 minutes of exercise to blast that fatigue and belly fat every day.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The 28-day plank challenge consists of detailed and simple exercises that only last for a few minutes. This means that it can fit any of your schedules, even on your busiest days!\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is what you need to know about the 28-day plank challenge chart, results, tips, and much more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A plank is an isometric exercise that requires you to use core stabilizers to maintain your spinal and body alignment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Visually, a plank exercise is a bridge supported by your forearms and toes. A straight line is maintained from the heels to the shoulders.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It is present in nearly every fitness program. This is because they work most of your fundamental muscle groups and your core (<\/span><a href=\\\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-plank\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\\\">Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds<\/a><\/span><\/i>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\\\"><img class=\\\"aligncenter wp-image-33400 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\\\"  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/\",\"name\":\"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1055801813.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. 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Lawrence\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/81c02f65a4aaddfdfe45fa2c17232e65\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png\",\"caption\":\"L. Lawrence\"},\"description\":\"Lilly is a professional writer specializing in health and science writing. She\u2019s highly inspired by questions of science, which particularly concern nutrition, fitness and medicine. She is a firm advocate for a healthy lifestyle, which is why she creates informative articles based on scientific research and strives to deliver clear and yet detailed information on how to take care of your body and mind. Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/lillylawrence\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle - BetterMe","description":"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. Find out more about the 28-day plank challenge and more.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle","og_description":"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. Find out more about the 28-day plank challenge and more.","og_url":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":812,"height":547,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1055801813.jpg","type":"image\/jpeg"}],"author":"L. Lawrence","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Lawrence","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/"},"author":{"name":"L. Lawrence","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/eac7845c3ec133bc1c5b00c2ada8c2bf"},"headline":"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/"},"wordCount":2325,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1055801813.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Sometimes it can be challenging to fit exercise into your daily routine. This can end up making you exhausted, with a huge belly. Thanks to the 28-day <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">plank<\/a> challenge, you only need to set aside 2 to 4 minutes of exercise to blast that fatigue and belly fat every day.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The 28-day plank challenge consists of detailed and simple exercises that only last for a few minutes. This means that it can fit any of your schedules, even on your busiest days!\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here is what you need to know about the 28-day plank challenge chart, results, tips, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A plank is an isometric exercise that requires you to use core stabilizers to maintain your spinal and body alignment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Visually, a plank exercise is a bridge supported by your forearms and toes. 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This is because they work most of your fundamental muscle groups and your core (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/activity\/how-to-do-a-plank\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">Planking For Weight Loss: Using Planks To Shed Off Some Extra Pounds<\/a><\/span><\/i>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28_Day_Plank_Challenge\"><img class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\"  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/","url":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/","name":"28-Day Plank Challenge That Will Melt Your Fat And Tone Your Muscle - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/28-day-plank-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/shutterstock_1055801813.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The 28-Day Plank Challenge is one of the easiest exercises to incorporate into a busy schedule. 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