Planks, Planks, and More Planks!
My Fitness Pal recommends a 14-Day Plank Plan that will help you develop a strong core and
foundation by using the ultimate abdominal exercise — the Plank. Follow the variations below to
take your training to the next level with this day-by-day plan. Because the plan is only two
weeks, this challenge ramps up quickly. Rest or “easy” days are built into the plan, where you’ll
still do some core work, but it will give your muscles a much-needed break so they can recover.
My Fitness Pal and moreFIT recommend you do these after your workout, not before your
loaded exercises. The key to success is consistency…and it is 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.
Challenge our Personal Trainers to do it with you!
Day One – 1 Set
Plank: Hold 10 seconds, Rest 5 seconds x 4
Side Plank: Hold 10 seconds, Rest 5 seconds x 3 (each side)
Day Two – 2 Sets
Plank: Hold 10 seconds, Rest 5 seconds x 4
Side Plank: Hold 10 seconds, Rest 5 seconds x 3 (each side)
Day Three – 1 Set (Easy Day)
Feet Elevated Plank (up on 4-inch box): Hold 20 seconds, Rest 5 seconds x 2
Day Four – 2 Sets
Stability Ball Plank: Hold 20 seconds, Rest 5 seconds x 3
Side Plank with Leg Reach: Hold 15 seconds, Rest 5 seconds x 2 (each side)
Day Five – 2 Sets
Stability Ball Plank: Hold 20 seconds, Rest 5 seconds x 3
Plank Walk: Hold 45 seconds
Side Plank with Leg Reach: Hold 15 seconds, Rest 5 seconds x 2 (each side)
Day Six – 2 Sets (Easy Day)
Stability Ball Plank: Hold 20 seconds, Rest 5 seconds x 3
Day Seven – 3 Sets
Stability Ball Body Saw: 12 Reps
Plank Walk: Hold 30 seconds, Rest 10 seconds x 2
Day Eight – 3 Sets
Stability Ball Body Saw: 15 Reps
Spiderman Plank: Hold 30 seconds, Rest 15 seconds x 1 (each side)
Plank Walk: Hold 30 seconds, Rest 10 seconds x 2
Day Nine – 3 Sets
Stir the Pot: 10 Circles (each direction)
Spiderman Plank: Hold 45 seconds, Rest 15 seconds x 1 (each side)
Plank Walk: Hold 30 seconds (Switch hands every 5 seconds)
Day Ten – 1 Set (Easy Day)
Stir the Pot: 10 Circles (each direction)
Spiderman Plank: Hold 45 seconds, Rest 15 seconds x 1 (each side)
Day Eleven – 3 Sets
Stir the Pot: 12 Circles (each direction)
Salute Plank: Hold 45 seconds (Alternate Hands every 2 seconds)
Day Twelve – 3 Sets
Stir the Pot: 15 Circles (each direction)
Salute Plank: Hold 45 seconds (Alternate Hands every 2 seconds)
Alternating Side Plank: 30 Seconds (Switch Sides every 5 seconds)
Day Thirteen – 3 Sets
Spiderman Plank: Hold 45 seconds, Rest 15 seconds x 1 (each side)
Alternating Side Plank: 45 Seconds (Switch Sides every 5 seconds)
Stir the Pot: 12 Circles (each direction)
Day Fourteen – 3 Sets
Salute Plank: Hold 60 seconds (Alternate Hands every 2 seconds)
Stir the Pot: 15 Circles (each direction)
Spiderman Plank: Hold 30 seconds, Rest 15 sec x 2 (each side -15 sec rest between sides)
Plank Walk: Hold 60 seconds (Switch hands every 5 seconds)
Legend of Planks:
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.
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.
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.
Stability Ball Body Saw = 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.
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.
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.
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.