{"id":46861,"date":"2022-10-24T23:54:24","date_gmt":"2022-10-24T23:54:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46861"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"plank-challenge-30-day","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/","title":{"rendered":"Plank Challenge: 30-Day Of Trainings For Better Physique"},"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\/plank-challenge-30-day\/#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\/plank-challenge-30-day\/#Whats_A_Plank\" >What\u2019s A Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Why_Do_The_Plank_30-Day_Challenge\" >Why Do The Plank 30-Day Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Benefits_Of_A_30-Day_Plank_Challenge\" >Benefits Of A 30-Day Plank Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Stronger_Muscles\" >Stronger Muscles<\/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\/plank-challenge-30-day\/#Back_Pain_Reduction\" >Back Pain Reduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Better_Balance\" >Better Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Better_Endurance\" >Better Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Weight_Loss\" >Weight Loss<\/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\/plank-challenge-30-day\/#Posture_Improvement\" >Posture Improvement<\/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\/plank-challenge-30-day\/#Easy_Modification\" >Easy Modification<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#The_Right_Technique\" >The Right Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Common_Plank_Mistakes_The_Donts\" >Common Plank Mistakes: The Don\u2019ts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#TOP-10_Plank_Exercises_To_Incorporate_Into_Your_Plank_Challenge\" >TOP-10 Plank Exercises To Incorporate Into Your Plank Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Can a 30-day plank challenge change your life? Might sound like a clickbait claim, but it all depends on your dedication. There are so many misleading facts about the plank: that it\u2019s boring, only targets abs, isn\u2019t intense enough, and is a filler in-between the high-intensity sessions, etc.<\/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=Plank_Challenge_30_Day\" 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=Plank_Challenge_30_Day\" 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<p><span style=\"font-weight: 400;\">In reality, though, the plank is one of the most wholesome, <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">effective exercises<\/a>. It targets your whole core, all of its muscles, and more. Shoulders, arms, legs, glutes \u2013 your whole body is incorporated into not letting you sag or fall onto the floor under the influence of gravity that seems so heavy when you\u2019re only a foot or so from the ground.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do it wrong or try to stay in one position for an hour, the plank won\u2019t bring you benefits. It will only contribute to back pain and severe muscle soreness the next day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, if you do it properly, engaging all your body, a 30-day plank challenge may actually change your life, helping you to start your <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">fitness journey<\/a>. I\u2019m here to provide you with the knowledge about the right technique, plank benefits, answers to the most common questions, and offer effective exercises.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_A_Plank\"><\/span><strong>What\u2019s A Plank?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A plank is a bodyweight exercise you can do to make your <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">core muscles<\/a>, upper body, and other muscles stronger. It\u2019s quite challenging, as you have to remain in a straight horizontal or almost parallel to the floor for a certain amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The worldwide record as of 2022 is <\/span><a href=\"https:\/\/www.usatoday.com\/story\/news\/world\/2021\/09\/15\/world-record-plank-over-9-hours-set-australian-man\/8345291002\/\"><span style=\"font-weight: 400;\">9 hours, 30 minutes and 1 second<\/span><\/a><span style=\"font-weight: 400;\">. And, while planks are considered one of the most effective bodyweight exercises, you don\u2019t have to spend hours in this position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise engages:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obliques (both internal and external)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">More are incorporated as you do modifications of the regular plank.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/side-plank-muscles-worked\/\"><i>Side Plank Muscles Worked: Is This Exercise Worth It?<\/i><\/a><\/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=Plank_Challenge_30_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-38853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1024x576.png\" alt=\"plank challenge 30 day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_The_Plank_30-Day_Challenge\"><\/span><strong>Why Do The Plank 30-Day Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do it as a start of your <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">fitness journey<\/a>. It\u2019s not too overwhelming but there are many variations, enough to diversify your routine. Such a challenge will also help you instill a new habit of exercising daily, as well as train your discipline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to mention that it won\u2019t take a long time. During the first few days, you can stay only 30 seconds in the plank, doing two reps if you find it doable without strain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason is that you will progress gradually, therefore avoiding putting too much strain on your body. So, it\u2019s a quick, effective, and beneficial way to improve your body composition and strengthen the muscles. This leads to the question \u201cWhy not?\u201d rather than \u201cWhy do it?\u201d.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_A_30-Day_Plank_Challenge\"><\/span><strong>Benefits Of A 30-Day Plank Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A plank is a diverse exercise that has benefits on all sides of it. From pain reduction to weight loss, here\u2019s what you can get by engaging in a 30-day plank challenge:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stronger_Muscles\"><\/span><b>Stronger Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks activate all core muscles, as well as hips, back, shoulders, etc. Actually, if you want better abs, definitely go for a plank. Many people ask \u201cDo planks flatten your stomach?\u201d online. While a flat stomach has a lot to do with your diet, lymph flow, and other factors, a plank can help you strengthen the abdominal muscles much better than usual crunches, due to the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22580983\/\"><span style=\"font-weight: 400;\">activation of the distal trunk muscle<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back_Pain_Reduction\"><\/span><b>Back Pain Reduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Forget the myths that <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">exercising<\/a> makes your back ache. It\u2019s true only if you do it using the wrong technique. By doing core stabilization exercises properly, you can reduce your back pain, a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\"> says.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">A 30-day plank challenge can not only strengthen your muscles but can also help you get rid of the annoying back pain.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Balance\"><\/span><b>Better Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A stable core should make your daily life easier as it improves balance. Simple movements like picking something up from the ground or balancing on one leg when trying not to step into a puddle can actually make you fall and injure yourself. To avoid that, you can do balance training and engage your core, which is perfectly done through a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">plank and other exercises<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/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=Plank_Challenge_30_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-38847 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-1024x576.png\" alt=\"plank challenge 30 day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5569.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Endurance\"><\/span><b>Better Endurance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Endurance is crucial if you want to have a successful <a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">fitness journey<\/a>. And planks can help you build it to perform better at the gym or during home workouts later. Simply increase the time you do a plank every day by 10 seconds, and in a month, you\u2019ll be able to do several sets of 1-2-minute planks easily. Afterward, you\u2019ll be able to do cardio and strength training for longer, improving your looks and health!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><b>Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you adopt mindful or intuitive eating, you can even lose weight by doing a 30-day plank challenge. The workout will make you spend more calories, which may create a mind caloric deficit needed for weight loss. Besides, your muscles will become more toned, which will change your body composition, making you look fit.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Challenge_30_Day\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Posture_Improvement\"><\/span><b>Posture Improvement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All the muscles that <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">planks<\/a> help you strengthen can influence your posture in a good way. A strong muscle corset of abs, core, back muscles, etc. can help you remain upright with a good posture, no matter if you\u2019re standing, walking, or sitting. This is especially <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">important for office-workers<\/a>.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Easy_Modification\"><\/span><b>Easy Modification<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are so many types of planks, you can never get bored with them! 15-second or 30-second regular ones, on your hands, on your elbows, side planks, etc. can all become essential in your daily training routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, is the 30-day plank challenge effective? If you plank right, then sure! You can experience all the benefits of this effective exercise, but only if you hold good form and diversify the movements to engage more muscles.<\/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=Plank_Challenge_30_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"plank challenge 30 day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Right_Technique\"><\/span><strong>The Right Technique<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To make sure you get all the benefits of the plank, you have to do it right. Would be great to have a mirror nearby or someone supervising your first attempts to do the exercise before you can self-balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the elements of a perfect plank:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flat back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaged core and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butt in level with the back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neutral head position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a result, you should feel the tension in your body; it should be difficult to stay like this for even 10 seconds. Don\u2019t try to aim for the longest time because you\u2019ll just adopt the wrong technique and waste your effort. Go for the right position and the feeling of each muscle in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a step-by-step to remember:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a position for push ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want a more difficult plank, stay on your forearms and make sure they are right below the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain flat back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay like this for the whole duration and don\u2019t let the body sag.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a plank challenge for beginners, try the modified plank first. It\u2019s important not to strain your body too much and progress gradually. Do everything with respect and love to your body, and it will reward you with the best results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the modified plank, simply start with your knees on the ground, just like you do for a modified push up. This will help your upper body get used to the load, preparing you for a more hardcore training in the days to come.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\"><i>Bear Plank Chest Press: The Ultimate Workout To Tone Your Chest<\/i><\/a><\/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=Plank_Challenge_30_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-38820 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1024x576.png\" alt=\"plank challenge 30 day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Plank_Mistakes_The_Donts\"><\/span><strong>Common Plank Mistakes: The Don\u2019ts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are so many people starting the plank challenge without preparation, only feeling the pain in their backs intensify the next day. Of course, it\u2019s easy to make mistakes, especially if you\u2019re a beginner. Here are some don\u2019t you have to remember to get desired results from your plank challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t aim for the time, aim for the form. It\u2019s better to stay in the right position for 10 seconds than make it easier and stand for 2 minutes on the first try, ending up with sore muscles and lower back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t sag your lower back to avoid creating extra tension on this injury-prone part of the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t drop your glutes and hips, always control the form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t stick the butt out. This may be a good tip for better Instagram pictures but not for plank training. Maintain one line with the back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t forget to engage your glutes. Squeeze them while you plank to create more support and relieve lower back pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t perform exercises if you feel acute pain anywhere in the body. If you feel severe discomfort, stop the challenge and go to your physiotherapist or another specialist, depending on the issues you have.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DIversify your routine to avoid making it boring. There are enough modifications: easy, hard, cardio, and other types.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Keep safe and only do what feels right. Yes, it\u2019s called a \u201cchallenge\u201d, but don\u2019t make your body go through pain. You\u2019ll end up injuring yourself or making the relationships with your body worse, which may result in sabotage and you not wanting to exercise ever again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Only love, respect, and doable workout loads will make your body respond positively, showing you quick results in endurance, balance, mobility, and mirror reflection.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Challenge_30_Day\">Start using our app<\/a> and watch the magic happen.<\/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=Plank_Challenge_30_Day\"><img decoding=\"async\" class=\"aligncenter wp-image-38789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704-1024x576.png\" alt=\"plank challenge 30 day\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5704.png 1044w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"TOP-10_Plank_Exercises_To_Incorporate_Into_Your_Plank_Challenge\"><\/span><strong>TOP-10 Plank Exercises To Incorporate Into Your Plank Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What happens if you plank for 1 minute every day? You\u2019ll tone your core, glutes, and other muscles. But a regular plank may be too difficult for you at the moment or too easy. That\u2019s why, simply staying in a plank may bring limited results and be kind of boring in the long run.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gladly, there are <\/span><a href=\"https:\/\/www.healthline.com\/health\/14-plank-variations-your-core-will-thank-you-for-later\"><span style=\"font-weight: 400;\">plank variations<\/span><\/a><span style=\"font-weight: 400;\"> you can try within your 30-day plank challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Forearm to full<\/b><span style=\"font-weight: 400;\"> \u2013 start on your forearms, check the position, and make sure your back is straight and in line with the glutes and hips. Transition to a regular full plank by lifting yourself arm by arm. As you\u2019re in the full plank, descend to the forearm plank one arm after another. Make sure to switch arms you use first to lift up and go back down. Start with 10-15 seconds and aim for 30 seconds. By the end of the challenge, you may be able to do 2-3 30-second sets.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side plank<\/b><span style=\"font-weight: 400;\"> \u2013 do this to target your obliques more and potentially <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.7453\/gahmj.2013.064\"><span style=\"font-weight: 400;\">help with scoliosis<\/span><\/a><span style=\"font-weight: 400;\">. Lie on the side and make sure your legs are almost straight. Control the position with your elbow right below the shoulder. You can keep the other arm to the side or put it up in the air for a more advanced exercise. Then, lift your torso from the ground and try to achieve a straight line with your body. 15-20 seconds should be enough before you switch sides.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder taps<\/b><span style=\"font-weight: 400;\"> \u2013 get into the full plank and control your form. You can put your legs wider for better balance. Then, take one hand off the ground and tap the opposite shoulder with it. Repeat on the other side. Do it for 15-20 seconds first, aiming for 30 as you continue to challenge yourself a week or so after.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arm reaches<\/b><span style=\"font-weight: 400;\"> \u2013 the same scenario as in shoulder taps. You get into a full plank and reach one arm after another in front of you. The timing is also 15-20 seconds at first. If it\u2019s hard for you to hold form, do it slowly, feeling every movement. Try to remain as stable as you can, without leaning too much to the sides.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking plank<\/b><span style=\"font-weight: 400;\"> \u2013 it will be more difficult to maintain the right form and you will need more space for this exercise. Get into a plank and start moving the right hand and leg to the right. Have the left side join and \u201cwalk\u201d like this back and forth for 15-20 seconds. Aim for 30 seconds as you progress with the plank challenge.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reverse plank<\/b><span style=\"font-weight: 400;\"> \u2013 here\u2019s a plot twist to diversify your challenge. Try reverse plank by sitting on the floor with extended legs, putting your hands behind you on the mat, and lifting yourself up, engaging your core, glutes, hips, and back. Make sure the fingers are directed to your feet, not away from you. The exercise will also help you stretch the chest muscles that can get quite tired from the regular plank.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain climber plank<\/b><span style=\"font-weight: 400;\"> \u2013 start in a full plank and move your leg to the opposite elbow, maintaining proper form. Put the leg back and repeat on the other side. The timing is standard, 15-20 seconds if you\u2019re a beginner. You can then prolong the reps to 30 seconds and do 2-3 reps, but make sure you don\u2019t strain your muscles too much.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fast mountain climber<\/b><span style=\"font-weight: 400;\"> \u2013 the harder version will have you move your legs much faster. It&#8217;s rough cardio for a beginner, so take it easy. When you want to finish your workout with something extra spicy, this is definitely it. Make sure you hold the right form and don\u2019t feel severe discomfort.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spiderman plank<\/b><span style=\"font-weight: 400;\"> \u2013 start with the full plank and bring your knee to the elbow on the same side, directing the leg outside. Put the leg back and repeat on the other side. 15-20 seconds, aim for 30, or you can count reps, then aim for 15-20 on each side as you progress with your plank challenge.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank jacks<\/b><span style=\"font-weight: 400;\"> \u2013 start with a full or forearm plank (the latter is harder to perform). Put your feet close to each other and jump them into a wide position. Then come back and repeat. 15-20 seconds will already have you burning. As you get stronger, try to do it for 30 seconds.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that these are variations and you don\u2019t have to do all of the exercises in one workout. Professionals can do it and they still feel tired after such a workout. As you finish the challenge, you can incorporate several types of planks into your day-to-day routine, but don\u2019t do them all at once, especially if you\u2019re a beginner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should start from a regular plank on your hands or even the modified version. Please, build the tension gradually, don\u2019t make yourself endure a 30-minute plank training with side variations, arm extensions, and so on. It will be easier for you to engage in such a workout after this 30-day challenge or even more, and only if you feel ready for it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a complete beginner, living a life with little to no physical activity, start with 10-15 seconds of modified plank. Spend the first couple of days building the right form, and only go for another rep if you\u2019re ready. Then, proceed to trying a regular plank and spend 10-15 seconds there; then 20-30 seconds, and only when you feel confident, try variations of planks I described in this section.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good luck!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stop asking \u201cWhat happens if you do a plank everyday for a month?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just do it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can start from an easy modified plank and progress slowly yet steadily, increasing the intensity and duration of your exercises. Plank training has so many benefits! It\u2019s suitable for both men and women, helps you train many muscle groups, the main one being the core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong core helps you avoid injury and maintain posture, leading to less back pain and more mobility. Not to mention that such physical activity will increase the number of calories you\u2019re going to spend, which aids weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many 30-day plank challenges, depending on the physical condition of the trainee. You can create your own by adding the modified plank phase and moving slowly to the regular plank and more difficult exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every day, you\u2019ll feel like it\u2019s easier to maintain proper form when performing the exercise. And your body will be grateful, cheering you with a better, more controlled posture, less pain, and better physical condition!<\/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=Plank_Challenge_30_Day\" 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","protected":false},"excerpt":{"rendered":"<p>Can a 30-day plank challenge change your life? Might sound like a clickbait claim, but it all depends on your dedication. There are so many misleading facts about the plank: that it\u2019s boring, only targets abs, isn\u2019t intense enough, and is a filler in-between the high-intensity sessions, etc. In reality, though, the plank is one [&hellip;]<\/p>\n","protected":false},"author":52,"featured_media":46862,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[163],"class_list":["post-46861","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>Plank Challenge: 30-Day Of Trainings For Better Physique - BetterMe<\/title>\n<meta name=\"description\" content=\"Want a stronger core? Try this \u2605 PLANK CHALLENGE FOR 30 DAYS, \u27a4 and you\u2019ll start seeing positive results swiftly! Challenge yourself, and you\u2019ll be rewarded. Just keep reading for 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=\"Plank Challenge: 30-Day Of Trainings For Better Physique\" \/>\n<meta property=\"og:description\" content=\"Want a stronger core? Try this \u2605 PLANK CHALLENGE FOR 30 DAYS, \u27a4 and you\u2019ll start seeing positive results swiftly! Challenge yourself, and you\u2019ll be rewarded. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/\" \/>\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\/2022\/10\/shutterstock_1873866193-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Nosel\" \/>\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=\"Mary Nosel\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/\"},\"author\":{\"name\":\"Mary Nosel\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/481e9d5e485034a338546b56be7a1fb4\"},\"headline\":\"Plank Challenge: 30-Day Of Trainings For Better Physique\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/\"},\"wordCount\":2806,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1873866193-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Can a 30-day plank challenge change your life? Might sound like a clickbait claim, but it all depends on your dedication. There are so many misleading facts about the plank: that it\u2019s boring, only targets abs, isn\u2019t intense enough, and is a filler in-between the high-intensity sessions, etc.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In reality, though, the plank is one of the most wholesome, <a href=\\\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\\\">effective exercises<\/a>. It targets your whole core, all of its muscles, and more. Shoulders, arms, legs, glutes \u2013 your whole body is incorporated into not letting you sag or fall onto the floor under the influence of gravity that seems so heavy when you\u2019re only a foot or so from the ground.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you do it wrong or try to stay in one position for an hour, the plank won\u2019t bring you benefits. It will only contribute to back pain and severe muscle soreness the next day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That being said, if you do it properly, engaging all your body, a 30-day plank challenge may actually change your life, helping you to start your <a href=\\\"https:\/\/betterme.world\/articles\/planks-for-abs\/\\\">fitness journey<\/a>. I\u2019m here to provide you with the knowledge about the right technique, plank benefits, answers to the most common questions, and offer effective exercises.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What\u2019s A Plank?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A plank is a bodyweight exercise you can do to make your <a href=\\\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\\\">core muscles<\/a>, upper body, and other muscles stronger. It\u2019s quite challenging, as you have to remain in a straight horizontal or almost parallel to the floor for a certain amount of time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The worldwide record as of 2022 is <\/span><a href=\\\"https:\/\/www.usatoday.com\/story\/news\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/\",\"name\":\"Plank Challenge: 30-Day Of Trainings For Better Physique - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1873866193-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Want a stronger core? Try this \u2605 PLANK CHALLENGE FOR 30 DAYS, \u27a4 and you\u2019ll start seeing positive results swiftly! Challenge yourself, and you\u2019ll be rewarded. 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She has a strong passion and the right skills for relaying hard-to-process information easily. Moreover, she finds joy in helping others understand their bodies and be connected to them, which involves a lot of stereotype breaking. During her teenage years, she was caught in a cage \u2013 like many others \u2013 with all kinds of diets that break your stomach and only provide temporary results and mindless hours-long cardio that doesn\u2019t bear the best fruits of labor. Soon enough, she realized that something was off, and \u201cthin but dull\u201d wasn't what she wanted to be. From then on, Mary started learning. Now, she's a stereotype-free, healthy woman trying to inspire others to establish a connection with their bodies and improve physical and mental health. She shows that meal planning, exercising, stretching, and meditating don't have to be restricting and dull. Mary\u2019s three keywords for healthy weight loss and maintenance are diversity, consistency, and joy. Furthermore, her three keywords for a good article are research, structure, and entertainment.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/mariianosel\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Plank Challenge: 30-Day Of Trainings For Better Physique - BetterMe","description":"Want a stronger core? Try this \u2605 PLANK CHALLENGE FOR 30 DAYS, \u27a4 and you\u2019ll start seeing positive results swiftly! Challenge yourself, and you\u2019ll be rewarded. Just keep reading for more!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Plank Challenge: 30-Day Of Trainings For Better Physique","og_description":"Want a stronger core? Try this \u2605 PLANK CHALLENGE FOR 30 DAYS, \u27a4 and you\u2019ll start seeing positive results swiftly! Challenge yourself, and you\u2019ll be rewarded. Just keep reading for more!","og_url":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/","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":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1873866193-scaled.jpg","type":"image\/jpeg"}],"author":"Mary Nosel","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Mary Nosel","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/"},"author":{"name":"Mary Nosel","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/481e9d5e485034a338546b56be7a1fb4"},"headline":"Plank Challenge: 30-Day Of Trainings For Better Physique","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/"},"wordCount":2806,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1873866193-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Can a 30-day plank challenge change your life? Might sound like a clickbait claim, but it all depends on your dedication. There are so many misleading facts about the plank: that it\u2019s boring, only targets abs, isn\u2019t intense enough, and is a filler in-between the high-intensity sessions, etc.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">In reality, though, the plank is one of the most wholesome, <a href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\">effective exercises<\/a>. It targets your whole core, all of its muscles, and more. Shoulders, arms, legs, glutes \u2013 your whole body is incorporated into not letting you sag or fall onto the floor under the influence of gravity that seems so heavy when you\u2019re only a foot or so from the ground.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you do it wrong or try to stay in one position for an hour, the plank won\u2019t bring you benefits. It will only contribute to back pain and severe muscle soreness the next day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That being said, if you do it properly, engaging all your body, a 30-day plank challenge may actually change your life, helping you to start your <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">fitness journey<\/a>. I\u2019m here to provide you with the knowledge about the right technique, plank benefits, answers to the most common questions, and offer effective exercises.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What\u2019s A Plank?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A plank is a bodyweight exercise you can do to make your <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">core muscles<\/a>, upper body, and other muscles stronger. It\u2019s quite challenging, as you have to remain in a straight horizontal or almost parallel to the floor for a certain amount of time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The worldwide record as of 2022 is <\/span><a href=\"https:\/\/www.usatoday.com\/story\/news\/ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/","url":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/","name":"Plank Challenge: 30-Day Of Trainings For Better Physique - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/plank-challenge-30-day\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1873866193-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Want a stronger core? 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