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The 14-Day Plank Plan

Published July 30, 2017
1 minute read
A woman holds a plank position, forearms on the ground, dressed in a pink sleeveless top, gray leggings, and black athletic shoes. Bold blue text reads "14 Day Plank Plan," accompanied by the "myfitnesspal" logo in the bottom right corner. MyFitnessPal Blog
Published July 30, 2017
1 minute read
In This Article

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.

HOW THE 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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The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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