Isometric Low Ab Hold

Challenge Details:

• Level 1: 1 minute / 20 points
• Level 2: 2 minutes / +20 points (40 total)
• Level 3: 3 minutes / +20 points (60 total)
• Level 4: 4 minutes / +20 points (80 total)
• Level 5: 5 minutes / +20 points (100 points total max)​

Warning

Avoid this challenge if you have high blood pressure or lower-back pain.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• You must complete full, unbroken minutes to earn points.
• Example: If you stop at 2:45, only 2 minutes count.
• Start at the longest hold you can maintain with perfect form.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Lie on your back with hands under glutes or by your sides.
• Lift legs straight about 6–12 inches off the floor.
• Keep your lower back glued to the floor—no arching allowed.
• Hold for your required level duration.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Modified Low Ab Hold

To earn points, you must complete the “Challenge” version correctly, not the practice versions.

Practice your chosen plank for 15 seconds and then build up your endurance by adding more time.

When you can perform strong hold for almost 1 minute, then you are ready for your 1st level tryout.

Modified Low Ab Hold:

• Lie on your back with hands by your sides.
• Bend your knees to 90° and lift feet off the floor.
• Keep your lower back pressed firmly into the ground.
• Hold the position without letting your knees drift in or out.