Take BuzzFeed’s 14-Day Butt And Core Challenge — buzzfeed.com

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. 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.

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