{"id":7904,"date":"2020-07-31T17:57:00","date_gmt":"2020-07-31T17:57:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7904"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"14-day-plank-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/","title":{"rendered":"14 Day Plank Challenge To Build A Killer Core And Lose Weight"},"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:\/\/betterme.world\/articles\/14-day-plank-challenge\/#14_Day_Plank_Challenge\" >14 Day Plank Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#What_is_a_plank\" >What is a plank?<\/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:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Plank_and_different_muscle_groups\" >Plank and different muscle groups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#14_day_plank_challenge_plan\" >14 day plank challenge plan<\/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:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_7\" >Day 7<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_8\" >Day 8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_10\" >Day 10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_11\" >Day 11<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_12\" >Day 12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_13\" >Day 13<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Day_14\" >Day 14<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#Final_thought\" >Final thought<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"14_Day_Plank_Challenge\"><\/span><b>14 Day Plank Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to build up a killer core and a strong posture, incorporating a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">plank<\/a> into your workout routine is the way to go. While this exercise is often considered boring, it is remarkably efficient in enhancing your strength and building up your abs as well. Follow the best 14-day plank challenge to build a powerful core and sexy 6-pack.<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\" 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<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 href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">Plank<\/a> is a simple yet effective exercise that builds up stability and strength throughout the whole body. There are multiple variations of the plank exercise, yet the crucial element is keeping your body perpendicular to the ground, stomach facing down, with your torso elevated either with the help of your elbows or hands.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plank has numerous benefits which caused its popularity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, it is a bodyweight <a href=\"https:\/\/betterme.world\/articles\/what-happens-to-your-body-when-you-exercise\/\">exercise<\/a>, which means you don\u2019t need any expensive equipment to practice it, so you can do it both at home and in the gym. Planks can save you some cash. Also, bodyweight exercises are continuously tailored to your own workout needs since they rely only on the weight of your body. Also, plank targets multiple muscles all over your body.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-33055 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_and_different_muscle_groups\"><\/span>Plank and different muscle groups<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In particular, plank targets the transversus abdominis, which is a set of core muscles that lays the foundation that enables you to develop your abs. You need to work on these muscles if you wish to sculpt the perfect 6-pack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rectus abdominis makes up the top layer of your abs, which is why they are commonly referred to as your &#8220;six-pack.&#8221; If you keep these muscles strong, you can easily and properly perform daily activities that require you to flex the trunk (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/467476-rectus-abdominis-exercises\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Strong rectus abdominis helps immensely in improving sports performance and stabilizing the spine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your oblique muscles support your spinal column, and improve your performance in physical activities that involve quick movements and twisting.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">Planks For Beginners: Put Your Core Strength To The Test\u00a0<\/a><\/span><\/i><span style=\"font-weight: 400;\"> <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><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=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combined with hamstrings, calves, and back, glutes are the most powerful muscles in the human <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-slim-thick-body\/\">body<\/a>. They help support your back and make completing your everyday routine tasks possible. This muscle group, often collectively called the \u201cposterior chain\u201d\u2014generates more force than any other human movement, whether that means power cleans, deadlifts, box jumps, or just lifting a heavy suitcase off the floor (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/20-best-glute-exercises-build-butt\/1-barbell-hip-thrust\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, planks will help you to enhance your posture, get rid of debilitating back pain, improve balance and coordination, as well as flexibility and metabolism (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/500440-what-does-the-plank-exercise-benefit\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, without further ado, here&#8217;s a 14 day plank challenge plan that\u2019ll help you get stronger from head to toe (<\/span><a href=\"https:\/\/blog.myfitnesspal.com\/14-day-plank-plan\/#slide-23281-7\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Time_Should_You_Stop_Eating_Before_Bed_Meal_Timing_And_Weight_Loss\" rel=\"noopener noreferrer\">Start using our app<\/a> to stay on track and hold yourself accountable!\u00a0<\/strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-31451 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-1024x576.png\" alt=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"14_day_plank_challenge_plan\"><\/span><b>14 day plank challenge plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How to do the plank challenge? Nothing complicated. You need to power through laziness, put our recommendations into practice and for the lack of a better expression &#8211; just do it. If you feel discomfort while performing a plank, take a quick 10-second break and resume.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This day, you perform one set of two plank exercises: a standard and side plank. Hold a standard plank for 10 seconds, then take a 5-second breather, and repeat for a total of 4 times. Then, do the same with the side plank, and repeat for a total of 3 times.\u00a0<\/span><\/p>\n<p><b>Plank<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get into a plank position. Rest on your forearms, with your fingers spread wide and body straight. Then, squeeze your thighs, hips and abs while driving your heels away from you.<\/span><\/p>\n<p><b>Side plank<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes must be tight and shoulders pulled back. Make sure to not let your hips sag. Stack your shoulders and hips and look straightforward, aligning your nose and navel.<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-30758 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-1024x576.jpg\" alt=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-14.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today, you\u2019ll need to do more \u2013 2 of the same exact sets of plank and side plank exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the easy day, for your muscles to be able to recover. Perform one set of feet-elevated plank. Hold it for 20 seconds, then rest for five. Repeat two times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only difference of feet-elevated plank from the regular plank is that you should place your feet on a 4-inch box.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today, you\u2019ll need to perform two sets, each set consisting of a stability ball plank, and a side plank with leg reach exercises. Performing a stability ball, hold it for 20 seconds, rest for 5 seconds, and repeat for a total of 3 times. With a side plank with leg reach, hold it for 15 seconds, rest for 5 seconds, repeat for a total of two times.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\">Modified Plank: Take Your Planking Game To A Whole New Level\u00a0<\/a><\/span><\/i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><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=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Stability ball plank<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get into a plank position, supporting your body weight with your chest and forearms on the ball and your toes on the floor. Then, lift your chest off the ball so your upper body weight is supported by your forearms. Keep your abdominals contracted and your back straight, eyes looking forward.<\/span><\/p>\n<p><b>Side plank with leg reach:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight, your shoulders must be pulled back. Make sure to not let your hips sag. Stack your shoulders and hips and look straightforwardly, aligning your nose and navel. Lift your top leg up and reach your top arm over your head.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today you\u2019ll need to do 2 sets consisting of three exercises: stability ball plank, plank walk, and side plank with leg reach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With stability ball and leg reach, perform exactly the same number of reps as yesterday. Perform plank walk for 45 seconds in each set.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><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=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-26.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Plank walk<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start in a usual plank position, resting on your forearms with your body forming a straight line from shoulders to feet. Now, push up from the ground, one arm at a time, into an elevated press-up position, all while maintaining your rigid plank form.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform two sets of a stability ball plank exercise, 3 repetitions in each set. Hold for 20 seconds, rest for 5 seconds.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today you\u2019ll need to do 3 sets consisting of a stability ball bodysaw exercise and a plank walk. In each set, perform 12 reps of the bodysaw. As for the plank walk, hold it for 30 seconds, rest for 10 seconds, and repeat one more time in each set.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-33401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-1024x576.png\" alt=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4898.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><b>Stability ball bodysaw:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Get in a stability ball plank position. Keep your torso still, and move your body forward and back. Squeeze your shoulder blades together and never let your lower back sag.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_8\"><\/span><b>Day 8<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today you\u2019ll need to do 3 sets consisting of stability ball bodysaw, spiderman walk, and plank walk. You\u2019ll do 15 reps of a bodysaw exercise in each set. When performing spiderman walk, hold it for 30 seconds, rest 15 seconds, and repeat on the other side. With plank walk, hold for 30 seconds, rest for 10 seconds, repeat twice.\u00a0<\/span><\/p>\n<p><b>Spiderman plank<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hold a plank position on your forearms. Then, pull one knee the side perpendicular to your torso as if you\u2019re aiming to tap your triceps.\u00a0<\/span><\/p>\n<p><b>Day 9<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Do 3 sets consisting of stir the pot, spiderman plank, and plank walk. With stir the pot, perform 12 circles in each direction. With spiderman plank, hold it for 45 seconds and rest for 15 seconds, do one time on each side. Do a plank walk for 30 seconds, but switch hands every 5 seconds.\u00a0<\/span><\/p>\n<p><b>Stir the pot<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin in a plank position with your elbows resting on a stability ball. Make circles with your elbows to activate the lats while the core has to stabilize your position.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_10\"><\/span><b>Day 10<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this easy day, you\u2019ll do just one set of stir the pot (10 circles each direction), and a spiderman plank (Hold 45 sec, rest 15 sec, one rep each side).\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter wp-image-30677 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-1024x576.jpg\" alt=\"14 day plank challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_11\"><\/span><b>Day 11<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today you\u2019ll do 3 sets consisting of stir the pot, salute plank, and side plank with leg reach. In each set, perform 12 circles each direction of stir the pot. Then, do 45 seconds of salute plank, alternating hands every 2 seconds. Now, do 2 reps of side plank with leg reach (hold 20 sec, rest 5 sec).\u00a0<\/span><\/p>\n<p><b>Salute plank<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Begin in a plank position.\u00a0 Keeping your <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\">core<\/a> and glutes tight, bring one hand to your forehead in a salute position with a cadence of 2 seconds up and 2 seconds down. Remember to hold your hips parallel to the ground and avoid twisting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_12\"><\/span><b>Day 12<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Three sets, each consists of 15 circles each direction of stir the pot, 45 seconds salute plank with hands alternation every 2 sec, and 30 seconds of alternating side plank. You need to switch hands every 5 sec performing the last one.<\/span><\/p>\n<p><b>Alternating side plank:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">First, lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and shoulders pulled back. Make sure to not let your hips sag. Rotate your body as one unit toward the ground to plank and switch sides to do a side plank facing the other side.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_13\"><\/span><b>Day 13<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">3 sets consisting of spiderman plank (hold 45 sec, rest 15 sec, repeat on the other side), alternating side plank (45 sec, switch sides every 5 sec), and stir the pot (12 circles each direction).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_14\"><\/span><b>Day 14<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On your final day, you\u2019ll push the limits, and do 3 sets with 4 exercises in each. First, go with a salute plank (1 minute, alternate hands every 2 sec). Then, do stir the pot (15 circles each direction). Now, perform spiderman plank (hold 30 sec, rest 5 sec, 2 reps each side). You can rest for 15 sec between sides. Finish your 14 day plank challenge with 60 sec plank walk, switching sides every 5 sec.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And that\u2019s it!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_thought\"><\/span><b>Final thought<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, a 14 day plank challenge is a great option for you if you wish to build up a muscular and strong core, as well as reap the benefits of this incredibly effective exercise. Don\u2019t forget to combine your workouts with a well-balanced diet that\u2019s high in protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), and fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Remember to guzzle some water before and after your training to rehydrate your body.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\" 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><b><\/b><\/p>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><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<h3><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES<\/b><span style=\"font-weight: 400;\">:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28298271\"><span style=\"font-weight: 400;\">Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/467476-rectus-abdominis-exercises\/\"><span style=\"font-weight: 400;\">Rectus Abdominis Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/blog.myfitnesspal.com\/14-day-plank-plan\/#slide-23281-7\"><span style=\"font-weight: 400;\">The 14-day Plank Plan<\/span><\/a><span style=\"font-weight: 400;\"> (2017, blog.myfitnesspal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/20-best-glute-exercises-build-butt\/\"><span style=\"font-weight: 400;\">The 20 Best Glutes Exercises of All Time <\/span><\/a><span style=\"font-weight: 400;\">(n.d., mensjournal.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24901089\"><span style=\"font-weight: 400;\">The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes<\/span><\/a><span style=\"font-weight: 400;\">. (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25926512\"><span style=\"font-weight: 400;\">The role of protein in weight loss and maintenance<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/500440-what-does-the-plank-exercise-benefit\/\">What Are the 4 Main Benefits of the Plank Exercise?<\/a> (2019, livestrong.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>14 Day Plank Challenge If you want to build up a killer core and a strong posture, incorporating a plank into your workout routine is the way to go. While this exercise is often considered boring, it is remarkably efficient in enhancing your strength and building up your abs as well. Follow the best 14-day [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":9894,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,75],"tags":[],"coauthors":[100],"class_list":["post-7904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts","category-weight-loss"],"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>14 Day Plank Challenge To Build A Killer Core And Lose Weight - BetterMe<\/title>\n<meta name=\"description\" content=\"Yield all the benefits of plank variations with the best \u2605 14 DAY PLANK CHALLENGE \u27a4 to build up a strong core and blast away excess pounds. 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What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/14-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:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\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=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/38739eb44b33dc740128ead9a592aac1\"},\"headline\":\"14 Day Plank Challenge To Build A Killer Core And Lose Weight\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\"},\"wordCount\":1956,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg\",\"articleSection\":[\"Core Workouts\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>14 Day Plank Challenge<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to build up a killer core and a strong posture, incorporating a <a href=\\\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\\\">plank<\/a> into your workout routine is the way to go. While this exercise is often considered boring, it is remarkably efficient in enhancing your strength and building up your abs as well. Follow the best 14-day plank challenge to build a powerful core and sexy 6-pack.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is a plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\\\">Plank<\/a> is a simple yet effective exercise that builds up stability and strength throughout the whole body. There are multiple variations of the plank exercise, yet the crucial element is keeping your body perpendicular to the ground, stomach facing down, with your torso elevated either with the help of your elbows or hands.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Plank has numerous benefits which caused its popularity.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First of all, it is a bodyweight <a href=\\\"https:\/\/betterme.world\/articles\/what-happens-to-your-body-when-you-exercise\/\\\">exercise<\/a>, which means you don\u2019t need any expensive equipment to practice it, so you can do it both at home and in the gym. Planks can save you some cash. Also, bodyweight exercises are continuously tailored to your own workout needs since they rely only on the weight of your body. Also, plank targets multiple muscles all over your body.\u00a0<\/span><a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\\\"><img class=\\\"aligncenter wp-image-33055 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1024x576.png\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"433\\\"  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\",\"name\":\"14 Day Plank Challenge To Build A Killer Core And Lose Weight - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Yield all the benefits of plank variations with the best \u2605 14 DAY PLANK CHALLENGE \u27a4 to build up a strong core and blast away excess pounds. 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Porter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"caption\":\"A. Porter\"},\"description\":\"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/alexporter\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"14 Day Plank Challenge To Build A Killer Core And Lose Weight - BetterMe","description":"Yield all the benefits of plank variations with the best \u2605 14 DAY PLANK CHALLENGE \u27a4 to build up a strong core and blast away excess pounds. What are you waiting for?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/","og_locale":"en_US","og_type":"article","og_title":"14 Day Plank Challenge To Build A Killer Core And Lose Weight","og_description":"Yield all the benefits of plank variations with the best \u2605 14 DAY PLANK CHALLENGE \u27a4 to build up a strong core and blast away excess pounds. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/14-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":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg","type":"image\/jpeg"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/38739eb44b33dc740128ead9a592aac1"},"headline":"14 Day Plank Challenge To Build A Killer Core And Lose Weight","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/"},"wordCount":1956,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg","articleSection":["Core Workouts","Weight Loss"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>14 Day Plank Challenge<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you want to build up a killer core and a strong posture, incorporating a <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge\/\">plank<\/a> into your workout routine is the way to go. While this exercise is often considered boring, it is remarkably efficient in enhancing your strength and building up your abs as well. Follow the best 14-day plank challenge to build a powerful core and sexy 6-pack.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is a plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\">Plank<\/a> is a simple yet effective exercise that builds up stability and strength throughout the whole body. There are multiple variations of the plank exercise, yet the crucial element is keeping your body perpendicular to the ground, stomach facing down, with your torso elevated either with the help of your elbows or hands.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Plank has numerous benefits which caused its popularity.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First of all, it is a bodyweight <a href=\"https:\/\/betterme.world\/articles\/what-happens-to-your-body-when-you-exercise\/\">exercise<\/a>, which means you don\u2019t need any expensive equipment to practice it, so you can do it both at home and in the gym. Planks can save you some cash. Also, bodyweight exercises are continuously tailored to your own workout needs since they rely only on the weight of your body. Also, plank targets multiple muscles all over your body.\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Plank_Challenge_To_Build_A_Killer_Core_And_Lose_Weight\"><img class=\"aligncenter wp-image-33055 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\"  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/","url":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/","name":"14 Day Plank Challenge To Build A Killer Core And Lose Weight - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/14-Day-Plank-Challenge.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Yield all the benefits of plank variations with the best \u2605 14 DAY PLANK CHALLENGE \u27a4 to build up a strong core and blast away excess pounds. 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