The 14-Day Plank Plan

You already know the plank is a great core exercise. So we’re adding plank variations to amp up your training, target your midsection from different angles to test your muscles (and your mind).

Welcome to the 14-Day Plank Plan that will help you get a super strong core using the ultimate ab exercise: The plank. We’ll show you variations to take your training to the next level with this easy to follow day-by-day plan.

HOW THE 14-DAY PLANK PLAN WORKS

Let’s start by building the foundational strength you need. Because the plan is only two weeks, this challenge ramps up quickly. That’s why we build in “recovery” days. On those days, you’ll still do some core work, but it’ll give your muscles a much-needed break so they can recover. We recommend you do these after your workout, not before your loaded exercises.

The key to success is consistency: All you have to do is show up and follow the plan. Also, remember: It’s about quality not quantity. The times and repetitions here are guidelines. If you feel discomfort or start to lose technique, take a 5–10 second rest and then continue. Scroll down to see the exercise descriptions below.

EXERCISE DESCRIPTIONS

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PLANK

Get into a plank position — resting on your forearms, with your fingers spread wide and body straight. Squeeze your thighs, hips and abs while driving your heels away from you.

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SIDE PLANK

Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and your shoulders pulled back. Don’t let your hips sag. Stack your shoulders and hips and look straight ahead, aligning your nose and navel.

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SIDE PLANK WITH LEG REACH

Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and your shoulders pulled back. Don’t let your hips sag. Stack your shoulders and hips and look straight ahead, aligning your nose and navel. Lift your top leg up and reach your top arm overhead.

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SPIDERMAN PLANK

Hold a plank position on your forearms. Pull one knee the side perpendicular to your torso as if you’re aiming to tap your triceps.

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SALUTE PLANK

Start in a plank position. Keep your core and glutes tight. Bring one hand to your forehead in a salute position with a cadence of 2 seconds up and 2 seconds down. Hold your hips parallel to the ground and avoid twisting. Alternate sides.

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PLANK WALK

Start in a plank position with your forearms on the ground. Press each arm up into a pushup position then lower back into a forearm plank keeping your body as straight as possible. Repeat.

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ALTERNATING SIDE PLANK

Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and your shoulders pulled back. Don’t 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 way.

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STABILITY BALL BODYSAW

Get into a plank position on a stability ball. Keeping your torso still, move your body forward and back. Squeeze your shoulder blades together and don’t let your lower back sag.

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STABILITY BALL PLANK

Hold a plank position, resting on your forearms on a stability ball with your fingers spread wide and body straight. Squeeze your thighs, hips and abs while driving your heels away from you.  

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STABILITY BALL STIR THE POT

Hold a plank position resting on your forearms on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together and don’t let your lower back sag.

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