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.
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.
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.