The 14-Day Plank Plan

Anthony J. Yeung
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.


Begin Slideshow

About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.


95 responses to “The 14-Day Plank Plan”

  1. Avatar Megan Gianniny says:

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

  2. Avatar Carrie Sagel Burns says:

    This would be great as a 14 day challenge!!

  3. Avatar Margie says:

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

    • Avatar Kirsten Frey Willis says:

      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 🙂

    • Avatar Goatrope says:

      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.

  4. Avatar Mzale Yao says:

    Please, make it print friendly next time!…

  5. Avatar Lizardtantrum77 says:

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

  6. Avatar JoAnn W. Johnson says:

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

  7. Avatar Patti Aldrich Strong says:

    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?

    • Avatar Clare says:

      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.

    • Avatar Mary Crea says:

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

  8. Avatar Kendra Conroy says:

    Agree with everyone else…PRINT friendly please!!

  9. Avatar Isel Garcia Falcon says:

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

  10. Avatar Caroline Wheelen says:

    Wish I could print this

  11. Avatar Leonard Ramirez says:

    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!

  12. Avatar chris says:

    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).

  13. Avatar randigb says:

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

  14. Avatar Robert Lucchesi says:

    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

  15. Avatar Pamela Moore Woods says:

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

  16. Avatar Pattc4 says:

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

  17. Avatar Dora Morrill says:

    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.

  18. Avatar Shirley Linwood says:

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

  19. Avatar Shirley Linwood says:

    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.

  20. Avatar Leigh Summer ford says:

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

  21. Avatar Wendi Schrock Stevenson says:

    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?

  22. Avatar Susan Godfrey says:

    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?

  23. Avatar Documentor says:

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

  24. Avatar Gerry says:

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

  25. Avatar QAtester1 says:

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

  26. Avatar Barbara Goodnight Baggett says:

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

  27. Avatar Joe Siler says:

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

  28. Avatar Marjanna Bremer Heetebrij says:

    I would like a “print this” button

  29. Avatar Joana says:

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

  30. Avatar Tony Rinaldi says:

    How do i print this???

  31. Avatar Lisa Glass Shatz says:

    Should you do the side planks on both sides?

  32. Avatar Beverly J Myers says:

    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.

  33. Avatar JR says:

    I have bad knees, and this helps a lot. Thanks.

  34. Avatar Tray Jones Sr. says:

    Is there a video for this??

  35. Avatar Tray Jones Sr. says:

    Is there a video for this 14 day plank??

  36. Avatar Daryl Ann says:

    Also would love to Print!

  37. Avatar Daryl Ann says:

    I too, would love to print this!!

  38. Avatar Per Hertz says:

    Excellent work, Anthony! A “convert-to-PDF” button would be much appreciated

  39. Avatar AlanHartigan says:

    Anything that can be substituted for the exercise ball?

  40. Avatar Helen O'Brien says:

    how many calories does each session burn?

  41. Avatar Joseph Furolo says:

    Just a warning – I started doing this a couple of months ago. I am 63 and keen to keep fit. However I now have a torn tendon in each shoulder since triying this – Please take into account peoples’ ages when recommending exercises. After seeing my doctor and a visit for ultrasound, it seems tendons tear much more easily after a certain age. If I had seen a clear warning I would have sought more advice or not have been so enthusiastic. Too late now. I have to live with this – no more planking for me. I just saw another blog post titled ‘6 Exercises everyone should do’ – it had planking but no age warning or any help to assess if there is any demographics that should think twice about or any advice to watch for symptoms that indicate you may be causing damage instead of building strength. Just to share.

    • Avatar Marg Bart says:

      What were your symptoms? Did you feel something tear or just general pain?

      • Avatar Joseph Furolo says:

        Not a tear feeling but localised pain on the outer tips of both my shoulders. I normally sleep on my side but found it was uncomfortable to do so because of the pain. I ended up havin a cortisone injection in the right side due to th resulting bursitis. Pain is still there in both shoulders but much reduced. I can sleep on my side again. I have some Physio exercises to help as well. But I have stopped planking!!… ;-))

  42. Avatar JuniperBee says:

    I see text that says Exercise Descriptions, but no descriptions?

  43. Avatar Adde Carbs says:

    What if there’s no stability ball available?

  44. Avatar Kelly Allison says:

    Sorry not risking my forearms for planks good old pushups on fist and carpet and harmless medicine ball crunch better for me

  45. Avatar Rebecca says:

    I don’t have a stability ball, Could I do a regular plank or is there another option?

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