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Take BuzzFeed’s 14-Day Butt And Core Challenge

Take this challenge with us, and reap the strong-butt-and-core benefits. Plus, get in the habit of doing something physical at least once a day. It's a win-win!

Early February is often referred to as the “fitness cliff,” because it's when most people give up on their New Year’s resolutions.

This 14-day challenge is going to help you beat that cliff while strengthening your butt and your core. For help with the challenge, we consulted personal trainer Rob Sulaver, C.S.C.S., and founder of Bandana Training in New York City.

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, Sulaver tells BuzzFeed Life. "Isometric training is safe, effective, and accessible," he says. "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."

And here's your daily schedule:

Want tips and inspiration to help you get through every day of the challenge? Sign up now!

Here's how to do a forearm plank:

And here’s how to do a glute bridge hold: