Are you looking for a workout that challenges your abs and your core? Try the 30 day suspended plank challenge that will send your core strength through the roof.
I laid out this challenge based on a the standard plank that you do with your feet on the floor. For the suspended plank challenge, you will be using your suspension trainers by placing your feet in the foot cradles of your straps.
Your feet should be about 6 inches off the ground.
How To Do The 30 Day Suspended Plank Challenge
- Day 1 – 20 seconds
- Day 2 – 20 seconds
- Day 3 – 30 seconds
- Day 4 – 30 seconds
- Day 5 – 40 seconds
- Day 6 – REST
- Day 7 – 45 seconds
- Day 8 – 45 seconds
- Day 9 – 60 seconds
- Day 10 – 60 seconds
- Day 11 – 60 seconds
- Day 12 – 90 seconds
- Day 13 – REST
- Day 14 – 90 seconds
- Day 15 – 90 seconds
- Day 16 – 120 seconds
- Day 17 – 120 seconds
- Day 18 – 150 seconds
- Day 19 – REST
- Day 20 – 150 seconds
- Day 21 – 150 seconds
- Day 22 – 180 seconds
- Day 23 – 180 seconds
- Day 24 – 210 seconds
- Day 25 – 210 seconds
- Day 26 – REST
- Day 27 – 240 seconds
- Day 28 – 240 seconds
- Day 29 – 270 seconds
- Day 30 – PLANK FOR AS LONG AS POSSIBLE!!
The first few days will feel tough but as your core gets used to it, you will start to feel stronger and can longer. It is a great challenge and really gives you an indication of where core strength is at.
How Planks Can Improve Your Core Strength
Plank exercises are a foundational movement for core strengthening and building abdominal muscles. As a fitness expert with over 20 years of experience, I can confidently say that planks are one of the most effective exercises for targeting multiple muscle groups simultaneously.
The plank engages the rectus abdominis (the “six-pack” muscles) as well as the transverse abdominis, obliques, and lower back muscles. This comprehensive engagement leads to improved core stability, which is crucial for overall functional strength and injury prevention.
By holding a plank position, you create isometric tension in the muscles, which means the muscles are engaged without changing length. This type of tension helps increase muscular endurance and strength. Over time, regular plank practice can lead to a more defined and toned midsection, as well as enhanced posture and balance.
Moreover, planks are low-impact and can be easily modified to suit different fitness levels, making them accessible to almost anyone. Incorporating planks into your regular fitness routine can help you develop a solid core foundation, which is essential for virtually all physical activities, from daily tasks to advanced athletic movements.
Sources:
- American Council on Exercise (ACE) – “Core Stability and Training.”
- National Strength and Conditioning Association (NSCA) – “Essentials of Strength Training and Conditioning.”
Tip:
If you do not have suspension straps, no problem. Use a box or any solid object to elevate your feet at least 6 inches off the ground.
Good luck and post your progress below.