{"id":5268,"date":"2016-02-09T12:46:41","date_gmt":"2016-02-09T12:46:41","guid":{"rendered":"http:\/\/myuberdiet.com\/plan\/?p=5268"},"modified":"2017-02-15T11:53:08","modified_gmt":"2017-02-15T11:53:08","slug":"your-ultimate-30-day-plank-challenge","status":"publish","type":"post","link":"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/","title":{"rendered":"Your Ultimate 30 Day Plank Challenge"},"content":{"rendered":"<p>In with the plank and out with the crunches, sit ups&nbsp;etc\u2026because planks absolutely rock.<\/p>\n<p>But \u201cWhy Plank?\u201d you may be asking. Well, I assure&nbsp;you after you have done your first plank you will know why they work so&nbsp;well the next day.<\/p>\n<p><span style=\"text-decoration: underline;\">But let me tell&nbsp;you why planking is so awesome:<\/span><\/p>\n<p>Less than 10 minutes of planking a few times a week&nbsp;flattens abdominals more effectively than a thousand crunches can, says&nbsp;Geralyn Coopersmith, the global director of performance and fitness&nbsp;training for Nike*.<br \/>\n<br style=\"text-decoration: underline;\"><span style=\"text-decoration: underline;\">The Plank will: <\/span><\/p>\n<ul>\n<li>Strengthen your core \u2013 which will make you better&nbsp;at any activity you do.<\/li>\n<li>Tone your abs \u2013 to be more exact, your obliques &amp;&nbsp;transversus abs.<\/li>\n<li>Workout your legs, shoulders and glutes<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline; font-weight: bold; font-style: italic;\">Remember:&nbsp;<\/span>Strong abs keep your spine supported.<br \/>\n<br style=\"font-weight: bold; text-decoration: underline;\"><span style=\"text-decoration: underline;\">How to do a Plank<\/span><\/p>\n<p>Get in the plank position: propped on your forearms,&nbsp;elbows in line with your shoulders, your feet together and your toes&nbsp;planted firmly.<\/p>\n<p>Keep your abs tight, lift your body, maintain a straight line from your&nbsp;heels to your tailbone and through to the top of your head. Keep your&nbsp;neck straight. You should feel this mainly in your abs, rather than&nbsp;your shoulders, elbows, or forearms.<\/p>\n<p>Watch out for a sinking low back or an arched back with the hips in the&nbsp;air. This is the type of &#8220;plank&#8221; usually favoured by people who say a&nbsp;plank is &#8220;too easy.&#8221;<\/p>\n<p>While you\u2019re at it \u2013 and trust me it only takes a&nbsp;few seconds&#8230; why not also get your behind in great shape with&nbsp;<strong>Your<\/strong><span style=\"font-weight: bold;\">&nbsp;Ultimate 30 Day Squat&nbsp;Challenge<\/span>? <a href=\"http:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-squat-challenge\/\" target=\"_blank\">Click here<\/a> and get your sexy butt\u2026<\/p>\n<p><a href=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/Plank-Challenge-01.png\" rel=\"attachment wp-att-5269\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5269 size-full\" src=\"http:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/Plank-Challenge-01.png\" alt=\"Plank Challenge-01\" width=\"500\" height=\"750\" srcset=\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/Plank-Challenge-01.png 500w, https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/Plank-Challenge-01-200x300.png 200w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<div class=\"fb-like\" data-share=\"true\" data-width=\"450\" data-show-faces=\"true\">&nbsp;<\/div>\n<p>* Disclaimer: Individual results may vary from one person to another<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In with the plank and out with the crunches, sit ups&nbsp;etc\u2026because planks absolutely rock. But \u201cWhy Plank?\u201d you may be asking. Well, I assure&nbsp;you after you have done your first plank you will know why they work so&nbsp;well the next day. But let me tell&nbsp;you why planking is so awesome: Less than 10 minutes of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5271,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-5268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Your Ultimate 30 Day Plank Challenge - My \u00dcber Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Ultimate 30 Day Plank Challenge - My \u00dcber Diet\" \/>\n<meta property=\"og:description\" content=\"In with the plank and out with the crunches, sit ups&nbsp;etc\u2026because planks absolutely rock. But \u201cWhy Plank?\u201d you may be asking. Well, I assure&nbsp;you after you have done your first plank you will know why they work so&nbsp;well the next day. But let me tell&nbsp;you why planking is so awesome: Less than 10 minutes of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"My \u00dcber Diet\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-09T12:46:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-15T11:53:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/5_def.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2750\" \/>\n\t<meta property=\"og:image:height\" content=\"1093\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vivienne\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vivienne\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\"},\"author\":{\"name\":\"Vivienne\",\"@id\":\"https:\/\/myuberdiet.com\/plan\/#\/schema\/person\/f1128a2327f788dbf3256f45b035ef06\"},\"headline\":\"Your Ultimate 30 Day Plank Challenge\",\"datePublished\":\"2016-02-09T12:46:41+00:00\",\"dateModified\":\"2017-02-15T11:53:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\"},\"wordCount\":308,\"commentCount\":1,\"image\":{\"@id\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/myuberdiet.com\/plan\/wp-content\/uploads\/2016\/02\/5_def.jpg\",\"articleSection\":[\"Exercise\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\",\"url\":\"https:\/\/myuberdiet.com\/plan\/your-ultimate-30-day-plank-challenge\/\",\"name\":\"Your Ultimate 30 Day Plank Challenge - 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