The 14-Day Plank Plan

by Anthony J. Yeung
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The 14-Day Plank Plan

You already know the plank is a great core exercise. So we’re adding 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. We’ll show you variations to take your training to the next level with this easy to follow day-by-day plan.


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.


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  • Megan Gianniny

    This would be even cooler if there was a chart/calendar view that I could print out!

    • BriaS

      Agree – was just trying to do that 🙁

    • Rob

      agreed. i’m trying to work it into my google calendar.

    • sharonchudson

      I was trying to figure out how to print it… thanks

    • Several apps available with built in timer, etc

    • Joe Stock

      Really……. what’s so HARD to actually write things down. Maybe just maybe this is the reason for being over weight.

  • Carrie Sagel Burns

    This would be great as a 14 day challenge!!

  • Margie

    What if you don’t have a stability ball? Is there an alternative exercise?

    • Kirsten Frey Willis

      Try a chair or the corner of your couch, instead. You can also just do them on the floor. The stability ball helps with core stabilization & balance, which you’ll be missing with either of the two options…but still be able to perform the exercise just fine 🙂

      • Marta Hernandez

        I think doing it on the bed would be the best alternative

    • Goatrope

      The ball forces your core to adjust to unstable platform. Using a bed or chair will give you the angle, but not the stabilizer muscles needed for the ball. In essence, you are shorting yourself.

  • Mzale Yao

    Please, make it print friendly next time!…

    • Deanna


  • Lizardtantrum77

    I would like it if we could *join the challenge* and have the app send reminders to get it done.

    • JoAnn W. Johnson

      I agree!

    • chanahliorawizenberg

      That is a great idea!

  • JoAnn W. Johnson

    Is there a way to incorporate this on my premium MyFitnessPal app?

  • Patti Aldrich Strong

    This may be self explanatory for some but the initial side plank on days 1 & 2 as well as the side planks with leg reach on days 4 & 5 should they be done on each side?

    • Clare

      I have the same question. Should the side planks be done on both sides? I can see that the alternating side planks use both sides but to me it seems like the rolling from one side to the other is part of the exercise.

    • Mary Crea

      I assumed Both Sides. So I will Plank on both sides on all Side Plank days.

  • Kendra Conroy

    Agree with everyone else…PRINT friendly please!!

  • Isel Garcia Falcon

    I need to print this please, how can we do this. Thank you

  • Caroline Wheelen

    Wish I could print this

  • Leonard Ramirez

    Email it to yourself using Share feature. Then open in email and right click on it (not on your phone, but on a laptop or desktop. Right click then sekecy Print. BAM!

  • chris

    Would help if there were instructions or a video to describe how to do each of the different plank positions (such as stability ball bodysaw, as well as the other planks that aren’t normal planks).

  • SBLover

    I typed it all out and made a screen cap. Hope it works for you all.

    • chanahliorawizenberg

      Thank you!

      • Janel

        Thanks a lot!

    • Caroline Wheelen

      wow thank you so much

    • Shari Altman


    • Patty Webb

      That’s really great of you. Thank you!

    • Mike Gulitz

      Thank you.

    • Steve

      Awesome. Thanks.

    • Zack Martin


    • Sheila

      Thank you so much. Very helpful

    • Linda Rooke

      Thank you so much, I like the idea of actually ticking off each day

    • Barbara Sharp

      Thank you! Print it landscape

    • Karen Greenfield

      Thanks for this.

    • Tony Rinaldi

      You rock!

    • Kd

      Tnx much for doing this. So thoughtful of u.

  • randigb

    Not a very good plank. Looks like she’s bent a little at the hips.

  • Robert Lucchesi

    is it possible to attach a word or adobe file to this blog? If so, I copied all 14 days plus the worksheet built by SBLover

  • Pamela Moore Woods

    What can I use if I do not have a ball?

  • Pattc4

    How can I modify since I have had bunion & hammertoe surgeries and am unable to balance on my toes?

  • Dora Morrill

    I did print mine ( not a perfect form though ) by pressing CTR &P at the same time. The other way is by checking if you have a PRINT option on your “Customize and control Google Chrome ” 9 on the right upper corner, where are all options as – download, History,Zoom ext. Hope this will help someone.

    • Goatrope

      comes out stacked and 19 pages long.. not a good format for printing.

  • Shirley Linwood

    Yes, a printable copy to be blown up and placed on the wall so we can see it each day.

  • Shirley Linwood

    If you do copy and paste into MS Word, you can have each day. You just have to go back in and resize the pictures to fit on the page. If anyone needs help let me know.

  • Leigh Summer ford

    Would be nice if you could log that you were doing the challenge on the app.

  • N T
    • Pennie Johnson

      Thanks for sharing this!! I really appreciate it!

    • Amy

      Thank you!

    • Alison McBrearty

      Thank you, I printed this off and enlarged to A3 – perfect 🙂

    • Eileen Murphy

      THank you – perfect!

    • Linda Rooke

      and I just so happen to be starting on Sept 1st – thank you so much!!

  • Wendi Schrock Stevenson

    On days that have plank walk and hold for 30 sec. Does anyone know how many plank walks you are supposed to do or for how long (previous one is 45 sec) and then is the hold 30 sec in the push-up position?

  • Susan Godfrey

    I have vertigo 24/7. I can do plank for a couple of minutes but can’t lift my leg up on the side plank or I will fall over. What can I do as an alternate?

  • I created a printable version! Email me @ for a copy.

  • Gerry

    I made a calendar in Word in about 20 Minutes if anybody wants it!

  • QAtester1

    Yes, how do we print this!! Love the daily challenge but I need it printed out.

  • Barbara Goodnight Baggett

    Are the side planks suppose to be done on both sides each? Thanks

  • Paul D
  • Joe Siler

    On the Spider-Man plank, do you hold one leg out or alternate and tap the tricep?

  • Marjanna Bremer Heetebrij

    I would like a “print this” button

  • Joana

    It would be cool if they made a calendar like blogilates,so we could have our routine per day

  • Tony Rinaldi

    How do i print this???

  • Lisa Glass Shatz

    Should you do the side planks on both sides?

  • Beverly J Myers

    I also wanted one I could print. I saw that SBLover had typed it for us. Very cool! I needed pics though. Here is a pic version for those that would like it.