Every day for two weeks, you’ll do either a forearm plank or a glute bridge hold for a set amount of time.
You switch moves from day to day, adding 5 seconds to your total hold time every other day. You start the challenge with 30-second holds, and by the end of the two weeks you should be able to hold each position for 60 seconds.

These are isometric exercises, which means your body stays still but your muscles do work. Isometric training is safe, effective, and accessible. Because these exercises require no movement, you can concentrate entirely on your body position. This will help to lay a solid foundation upon which you can build a more intricate routine.

Let’s get started!

Forearm Plank:

Core strength is important for almost any kind of athletic movement you can think of, from lifting a barbell, running, and practising yoga to everyday tasks and chores like carrying groceries, lifting luggage, gardening, cleaning, and almost any housework you can imagine. Plus, a strong core may protect against back injury.

Related article: The 30 Day Plank Challenge That Will Tone And Strengthen Your Core

How to:

  • Squeeze your glutes. (That would be your butt.)
  • Keep your body in a straight line from the top of your head through your feet.
  • Tighten your core.
  • Fix your gaze on the floor, either between or just beyond your hands.


  • Let your butt lift or sag.
  • Lift your head or tuck your chin.
  • Hold the position if your form is suffering.
  • Clasp your hands together.

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Glute Bridge Hold:

The glutes are the muscles that keep your lower body aligned and propel you forward when you’re walking or running. Unfortunately, many of us spend most of our days sitting, which means our glutes are not getting the TLC they need to stay strong. These glute bridge holds will help with that.

How to:

  • Lie on your back.
  • Place your feet flat on the floor, hip-width apart, toes pointing forward, with your knees bent.
  • Contract your abs.
  • Push through your heels to lift your hips off the floor.

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  • Stop contracting your abs.
  • Push your hips so high that the neutral position of your hips and back becomes compromised.
  • Hold the position if your form is suffering.