Planks are one of the most effective core-strengthening exercises for women. They engage multiple muscle groups, including the abs, obliques, back, shoulders, and glutes, making them an excellent full-body workout. Unlike crunches, planks improve core stability, posture, and even help prevent lower back pain.
If you’re looking for a simple, no-equipment workout to tighten your midsection, this 30-day plank challenge is the perfect place to start!
Each day, you’ll gradually increase your plank duration, building endurance and strength. By the end of the challenge, you’ll be able to hold a plank for up to 5 minutes!
To target different muscle groups and keep the challenge exciting, mix in these plank variations:
✅ Forearm Plank – Standard position for core engagement.
✅ Straight Arm Plank – Activates shoulders and arms.
✅ Side Plank – Strengthens obliques and improves balance.
✅ Plank with Leg Lift – Engages glutes and lower abs.
✅ Plank with Shoulder Taps – Challenges stability and upper body strength.
✔️ Keep your core tight and back flat.
✔️ Avoid arching or sinking your hips.
✔️ Breathe deeply to maintain endurance.
✔️ Stay consistent—even short daily planks make a difference!
🔹 Stronger core and reduced belly fat.
🔹 Better posture and spinal alignment.
🔹 Increased endurance and stamina.
🔹 Toned abs, arms, and glutes.
🔹 Confidence boost from hitting your fitness goals!
A stronger, tighter midsection is just 30 days away! Share your progress and stay motivated by joining a community of women taking on this plank challenge.
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Busy Girl Booty: The 10-Minute Glute Routine You Can Do Anywhere Hey, beautiful!Between your business meetings, errands, and wellness goals, finding time to hit the gym can feel impossible. But that doesn’t mean your booty goals have to take a backseat. Introducing the Busy Girl Booty Routine — a 10-minute, no-equipment glute workout you can do anywhere. Whether you’re in your living room, on your lunch break, or winding down before bed, this quick burn delivers results. Why Focus on Glutes? Strong glutes don’t just make your jeans fit better. They: Support better posture and spinal alignment Reduce back and hip pain Enhance athletic performance Help sculpt a toned, lifted look And the best part? You don’t need hours in the gym to see results. The Busy Girl Booty 10-Minute Glute Routine Equipment: None (optional: resistance band for more burn)Duration: 10 minutesLocation: Anywhere you have space to move Warm Up(1 Minutes) Do each move for 30 seconds: Jumping jacks Bodyweight squats Workout (8 Minutes) Perform 2 rounds of the following. Each move: 40 seconds on, 20 seconds rest. Glute BridgesLie on your back, feet flat, knees bent. Squeeze your glutes as you lift your hips up and lower slowly. Donkey Kicks (Right)On all fours, kick your right leg up toward the ceiling, keeping your core tight. Donkey Kicks (Left)Switch sides and repeat. Pulse SquatsLower into a squat and pulse at the bottom for 3 counts before rising. Fire Hydrants (Right)On all fours, lift your right knee out to the side and down again. Fire Hydrants (Left)Repeat on the left. Glute KickbacksStand up, hinge slightly forward, and extend one leg straight back, squeezing the glute. Wall Sit Hold (1 Minute)Lean against a wall, lower into a squat position, and hold. Feel the burn! Cool Down (1 Minute) Stretch it out with: Standing hamstring stretch Seated figure-four stretch Cat-cow pose for spine and hips Pro Tips for Better Results Focus on form over speed to maximize muscle activation. Add a resistance band for extra intensity. Do this routine 3–5x per week to sculpt and strengthen your glutes over time. Pair with protein-rich meals to support muscle growth (check out our High-Protein Recipes)! Why This Works for Busy Women We get it — time is your most valuable resource. This routine was built for: Entrepreneurs & professionals Moms on the move College students Anyone who wants quick wins without compromising wellness No gym. No excuses. Just results. For more quick routines, meal plans, and self-care tips made for women like YOU, subscribe to our newsletter and follow us on Instagram @ccthefitnessblog. Tag us using #BusyGirlBooty and show us your sweat glow 💦🍑 “You don’t need hours in the gym to build the body you want—just consistency, intention, and 10 minutes a day.” 💪🍑. Share: Facebook Pinterest Email Social Media Facebook-f Youtube Pinterest Instagram Tiktok Most Popular Get The Latest Updates Subscribe To Our Weekly Newsletter No spam, notifications only about new post, updates. Categories On Key Related Posts