{"id":1667,"date":"2022-09-27T16:25:17","date_gmt":"2022-09-27T08:25:17","guid":{"rendered":"https:\/\/yogaandmel.com\/?page_id=1667"},"modified":"2025-09-05T18:17:51","modified_gmt":"2025-09-05T10:17:51","slug":"core-challenge-day-7","status":"publish","type":"page","link":"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-7\/","title":{"rendered":"Core Challenge Day 7"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1667\" class=\"elementor elementor-1667\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2655995 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2655995\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_bottom&quot;:&quot;curve-asymmetrical&quot;,&quot;shape_divider_bottom_negative&quot;:&quot;yes&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" aria-hidden=\"true\" data-negative=\"true\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M615.2,96.7C240.2,97.8,0,18.9,0,0v100h1000V0C1000,19.2,989.8,96,615.2,96.7z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c28fb56\" data-id=\"c28fb56\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e2a9100 elementor-widget elementor-widget-spacer\" data-id=\"e2a9100\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-204a360 elementor-widget-mobile__width-auto elementor-widget elementor-widget-heading\" data-id=\"204a360\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-medium\">Core Challenge: Day 7<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ba251f elementor-widget elementor-widget-text-editor\" data-id=\"3ba251f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"500\" data-end=\"664\"><strong data-start=\"4780\" data-end=\"4808\">Plank Variations<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f3f377d elementor-widget elementor-widget-text-editor\" data-id=\"f3f377d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1378\" data-end=\"1508\"><strong>The Grand Finale \ud83c\udf89<\/strong><\/p><p data-start=\"4838\" data-end=\"4923\">We saved planks for last! They\u2019re one of the best core moves \u2014 if you do them well.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dcc2ea2 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-video\" data-id=\"dcc2ea2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/aK9GZcWyvdw&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99f1f76 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"99f1f76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-videos\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Find Day 1 to 7 together Here! <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fdc4ba elementor-widget elementor-widget-spacer\" data-id=\"7fdc4ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-605a0938 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"605a0938\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5e79caa\" data-id=\"5e79caa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6c9b26f3 elementor-widget elementor-widget-spacer\" data-id=\"6c9b26f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d1f4823 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d1f4823\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-eb0581d\" data-id=\"eb0581d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a22b0e elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"4a22b0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Why This Matters<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f98fdcb elementor-widget elementor-widget-text-editor\" data-id=\"f98fdcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"549\" data-end=\"753\">Finish strong! Explore planks, anti-rotation, and side plank progressions.<\/p><p>\ud83d\udccc Planks target stabilizers and build full-body strength<\/p><p>\ud83d\udccc Anti-rotation in planks challenges your core under intensity<\/p><p data-start=\"5079\" data-end=\"5133\">\ud83d\udccc Side planks fire up your obliques in a whole new way<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00f1736 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"00f1736\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Inside Today\u2019s Video \ud83c\udfa5<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86b0dcf elementor-widget elementor-widget-text-editor\" data-id=\"86b0dcf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"760\" data-end=\"789\">\u00a0<\/h3><p data-start=\"5170\" data-end=\"5192\">You\u2019ll learn how to:<\/p><p data-start=\"5195\" data-end=\"5257\">\u2705 Engage your core properly in plank (no sagging or straining)<\/p><p data-start=\"5260\" data-end=\"5309\">\u2705 Add anti-rotation challenges to build stability<\/p><p data-start=\"5312\" data-end=\"5367\">\u2705 Progress side plank variations safely and effectively<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ae91985\" data-id=\"ae91985\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eec77d8 elementor-hidden-mobile elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"eec77d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-tag_cloud.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5>Tags<\/h5><nav aria-label=\"Tags\"><div class=\"tagcloud\"><a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/aches-and-pain\/\" class=\"tag-cloud-link tag-link-1274 tag-link-position-1\" style=\"font-size: 13px;\" aria-label=\"aches and pain (1 item)\">aches and pain<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breath\/\" class=\"tag-cloud-link tag-link-26 tag-link-position-2\" style=\"font-size: 18px;\" aria-label=\"breath (9 items)\">breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/breathing-techniques\/\" class=\"tag-cloud-link tag-link-28 tag-link-position-3\" style=\"font-size: 13px;\" aria-label=\"breathing techniques (1 item)\">breathing techniques<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/calf-cramps\/\" class=\"tag-cloud-link tag-link-44 tag-link-position-4\" style=\"font-size: 13px;\" aria-label=\"calf cramps (1 item)\">calf cramps<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/cars\/\" class=\"tag-cloud-link tag-link-37 tag-link-position-5\" style=\"font-size: 13px;\" aria-label=\"CARs (1 item)\">CARs<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/coping-skills\/\" class=\"tag-cloud-link tag-link-32 tag-link-position-6\" style=\"font-size: 13px;\" aria-label=\"coping skills (1 item)\">coping skills<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core\/\" class=\"tag-cloud-link tag-link-45 tag-link-position-7\" style=\"font-size: 13px;\" aria-label=\"core (1 item)\">core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-4\/\" class=\"tag-cloud-link tag-link-47 tag-link-position-8\" style=\"font-size: 13px;\" aria-label=\"core 4 (1 item)\">core 4<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/core-breath\/\" class=\"tag-cloud-link tag-link-50 tag-link-position-9\" style=\"font-size: 13px;\" aria-label=\"core breath (1 item)\">core breath<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/deep-inner-core\/\" class=\"tag-cloud-link tag-link-46 tag-link-position-10\" style=\"font-size: 13px;\" aria-label=\"deep inner core (1 item)\">deep inner core<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/flexibility\/\" class=\"tag-cloud-link tag-link-207 tag-link-position-11\" style=\"font-size: 13px;\" aria-label=\"flexibility (1 item)\">flexibility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/foundations\/\" class=\"tag-cloud-link tag-link-49 tag-link-position-12\" style=\"font-size: 17.285714285714px;\" aria-label=\"foundations (7 items)\">foundations<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/meditate\/\" class=\"tag-cloud-link tag-link-31 tag-link-position-13\" style=\"font-size: 13px;\" aria-label=\"meditate (1 item)\">meditate<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mindfulness\/\" class=\"tag-cloud-link tag-link-9 tag-link-position-14\" style=\"font-size: 16.928571428571px;\" aria-label=\"mindfulness (6 items)\">mindfulness<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/mobility\/\" class=\"tag-cloud-link tag-link-206 tag-link-position-15\" style=\"font-size: 13px;\" aria-label=\"mobility (1 item)\">mobility<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pelvic-floor\/\" class=\"tag-cloud-link tag-link-1183 tag-link-position-16\" style=\"font-size: 16.928571428571px;\" aria-label=\"pelvic floor (6 items)\">pelvic floor<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy\/\" class=\"tag-cloud-link tag-link-1745 tag-link-position-17\" style=\"font-size: 13px;\" aria-label=\"pregnancy (1 item)\">pregnancy<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/pregnancy-yoga\/\" class=\"tag-cloud-link tag-link-43 tag-link-position-18\" style=\"font-size: 13px;\" aria-label=\"pregnancy yoga (1 item)\">pregnancy yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/prenatal-yoga\/\" class=\"tag-cloud-link tag-link-42 tag-link-position-19\" style=\"font-size: 13px;\" aria-label=\"prenatal yoga (1 item)\">prenatal yoga<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/ribcage\/\" class=\"tag-cloud-link tag-link-1746 tag-link-position-20\" style=\"font-size: 13px;\" aria-label=\"ribcage (1 item)\">ribcage<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stability\/\" class=\"tag-cloud-link tag-link-48 tag-link-position-21\" style=\"font-size: 13px;\" aria-label=\"stability (1 item)\">stability<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/strength\/\" class=\"tag-cloud-link tag-link-205 tag-link-position-22\" style=\"font-size: 13px;\" aria-label=\"strength (1 item)\">strength<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stress\/\" class=\"tag-cloud-link tag-link-30 tag-link-position-23\" style=\"font-size: 13px;\" aria-label=\"stress (1 item)\">stress<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/stretching\/\" class=\"tag-cloud-link tag-link-208 tag-link-position-24\" style=\"font-size: 13px;\" aria-label=\"stretching (1 item)\">stretching<\/a>\n<a href=\"https:\/\/yogaandmel.com\/index.php\/tag\/yoga\/\" class=\"tag-cloud-link tag-link-27 tag-link-position-25\" style=\"font-size: 17.285714285714px;\" aria-label=\"yoga (7 items)\">yoga<\/a><\/div>\n<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-222d3fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"222d3fa\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-edf3a03\" data-id=\"edf3a03\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b1112af elementor-widget elementor-widget-spacer\" data-id=\"b1112af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6797687 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"6797687\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Key Takeaway<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a4ebaee elementor-widget elementor-widget-text-editor\" data-id=\"a4ebaee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"4599\" data-end=\"4617\">\u00a0<\/h3><p data-start=\"5393\" data-end=\"5522\">Planks are not about holding on for dear life. They\u2019re about <strong data-start=\"5454\" data-end=\"5520\">finding stability, breathing, and maintaining form under load.<\/strong><\/p><p data-start=\"5524\" data-end=\"5695\">\ud83d\udc8c Thank you for joining this 7-Day Core Challenge!<br \/><br data-start=\"5575\" data-end=\"5578\" \/>\ud83d\udc49 Revisit the videos anytime, and keep practicing.<br \/><br data-start=\"5629\" data-end=\"5632\" \/>\ud83d\udc49 Do you need more 1 to 1 help? I love to help craft personalised assistance for your body. Contact me for more info!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3cf40059 elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3cf40059\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-752f3d5f\" data-id=\"752f3d5f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-610ffb6a elementor-widget elementor-widget-text-editor\" data-id=\"610ffb6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><p style=\"text-align: center;\"><strong style=\"color: #4a3160; font-size: 27.2px;\">Thank you for joining my FREE Challenge!\u00a0<\/strong><\/p><p>Did you miss out on <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-1\/\">Day 1 ,<\/a><\/span>\u00a0<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-2\/\">Day 2,<\/a> <a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-3\/\">Day 3<\/a>, <a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-4\/\">Day 4<\/a>, <a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-5\/\">Day 5, <\/a><span style=\"color: #000000;\">or<\/span> <a style=\"color: #0000ff;\" href=\"https:\/\/yogaandmel.com\/index.php\/core-challenge-day-6\/\">Day 6<\/a>? <\/span>\u00a0Feel free to re-play for the most benefit!\u00a0<\/p><p>P.S Do you have questions or comments? You can comment on the youtube video and I&#8217;ll get back to you as soon as I can, alternatively you can email me directly at <span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"mailto:melanie@yogaandmel.com\" target=\"_blank\" rel=\"noopener\">melanie@yogaandmel.com<\/a><\/span>.\u00a0\u00a0<\/p><p style=\"text-align: center;\"><strong style=\"color: #4a3160; font-size: 27.2px;\">I love to create content for you!\u00a0<\/strong><\/p><p>Watch this space to find more videos, tips, tricks and future programs. You can follow me on my <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http:\/\/www.instagram.com\/yogaandmobilitywithmel\">Instagram<\/a>\u00a0<span style=\"color: #000000;\">or subscribe for updates on my <\/span><\/span><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.youtube.com\/channel\/UCIeIsqtq-b6GMTVo2mU0dQA\">youtube channel<\/a><\/span>.<\/p><p>Want to learn <a href=\"email:melanie@yogaandmel.com\">1:1 with me<\/a>? Drop me a message and we can schedule a trial session online or in-person.<\/p><p>Stay Strong, Stay Connected!\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c7801a2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1c7801a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1336a693 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1336a693\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2ed2c850\" data-id=\"2ed2c850\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-6bca97aa\" data-id=\"6bca97aa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba81fc3 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"ba81fc3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5><nav aria-label=\"Recent Posts\">\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2026\/01\/14\/how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear\/\">How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2025\/08\/07\/the-secret-to-better-pregnancy-and-postpartum-recovery\/\">How Rib Mobility Supports Pregnancy &#038; Postpartum Core Recovery<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/07\/28\/roadmap-and-tips-for-postpartum-return-to-exercise\/\">Roadmap and Tips for Postpartum Return to Exercise<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/\">How to fix your &#8216;mom butt&#8217;<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/03\/07\/art-of-breathing-better-health-and-digestion\/\">Breathing for Better Health<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t<\/nav>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-4ea81735\" data-id=\"4ea81735\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11df90b0 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11df90b0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-75c9935d\" data-id=\"75c9935d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-77cb802e elementor-shape-rounded elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"77cb802e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-facebook elementor-repeater-item-c53d023\" href=\"https:\/\/www.facebook.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Facebook<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-facebook\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-instagram elementor-repeater-item-a99f060\" href=\"https:\/\/www.instagram.com\/yogaandmobilitywithmel\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Instagram<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-instagram\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-youtube elementor-repeater-item-2e6cd48\" href=\"https:\/\/www.youtube.com\/channel\/UCIeIsqtq-b6GMTVo2mU0dQA?view_as=subscriber\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-screen-only\">Youtube<\/span>\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t\t\t<\/a>\n\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Core Challenge: Day 7 Plank Variations The Grand Finale \ud83c\udf89 We saved planks for last! They\u2019re one of the best core moves \u2014 if you do them well. https:\/\/youtu.be\/aK9GZcWyvdw Find Day 1 to 7 together Here! Why This Matters Finish strong! Explore planks, anti-rotation, and side plank progressions. \ud83d\udccc Planks target stabilizers and build full-body [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1667","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Core Challenge Day 7 - Yoga And Mel<\/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:\/\/yogaandmel.com\/index.php\/core-challenge-day-7\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Challenge Day 7 - Yoga And Mel\" \/>\n<meta property=\"og:description\" content=\"Core Challenge: Day 7 Plank Variations The Grand Finale \ud83c\udf89 We saved planks for last! They\u2019re one of the best core moves \u2014 if you do them well. https:\/\/youtu.be\/aK9GZcWyvdw Find Day 1 to 7 together Here! Why This Matters Finish strong! 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