HARD CORE: Stability Ball Leg Lift + Hip Drive

Here's the final progression I'm posting for using the stability ball while laying down to target your abdominals! We started with the Dead Bug, progressed to the Toe Tap, challenged ourselves with the V-Up, and now we're ready for the Hip Drive!

This exercise challenges your lower abdominals and helps you build a rock solid core! Notes on form: - Legs are always straight. - Press your lower back toward the floor as you lower your legs. - Your legs lift directly over your hips. Don't kick them back over your chest or face.

Try 2-4 sets of 10 reps of this exercise to target your abs at the end of your next workout.

Share when and how you incorporate this exercise and the progressions before it on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

HARD CORE: Stability Ball V-Up

Here's the next progression from the Stability Ball Dead Bug and the Stability Ball Toe Tap!

Progress the Dead Bug & Toe Tap exercises with the Jack Knife! Engage your abdominals from top to bottom with this exercise! Notes on form: - Keep neck long as you extend your arms behind your head. Don't let your shoulders creep up!

This is a tough one guys - that's why I showed you the Dead Bug & Toe Tap first. If you feel pain in your lower back, go back to those for a couple more weeks to build up more strength in your core, then come back to this one!

Perform this exercise for 8-12 reps for 3-5 sets. You can even put all 3 together as a circuit! Perform 10 reps of Dead Bug on each side, 10 Toe Taps, then 10 V-Ups all in a row for 2-4 sets.

Share when and how you incorporate this into your workout on Instagram/Twitter @cassiebstrong #BStrong.

Strong,

Cassie B.

Hump Day Booty Move: BOSU Up & Over's, Lunge & Squat Drill

The BOSU is a fantastic tool for helping you develop your balance and stability in your ankles. These skills are important for everybody, and I especially recommend drills like this to athletes who are prone to rolling their ankles (Bonus: it works your agility too!).

Drills like this are great for athletes! Train your balance, joint stability, agility and get your heart rate up for conditioning. This isn't the best place to start if you have issues with your knees. Make sure you have a solid base of strength and stability before tackling this!

This definitely is not a beginner exercise, and could be risky if you have knee issues, so start off with caution. These movements work great in intervals. Try 45 seconds of Up & Over's, followed immediately by 45 seconds alternating between the reverse lunge and squat on 1 leg, followed by 45 seconds on the other leg. Rest no more than 30 seconds before repeating. Perform for 3-5 rounds.

Share when you incorporate this movement into your workout on Instagram/Twitter @cassiebstrong #Bstrong!

B Strong,

Cassie B.

Hard CORE: Stability Ball Toe Tap

Here's your first progression from last week's Stability Ball Dead Bug exercise! Focus on your form to engage your lower abdominals, and focus on your breath to engage them as much as possible. Your gut will be burning by rep 8!

Engage your abdominals from top to bottom with this exercise! Notes on form: - Knees only bend to 90 degree angle ("table top") - Keep neck long as you extend your arms behind your head. Don't let your shoulders creep up!

Perform 10-20 reps for 2-4 sets. Inhale as you reach your arms back, exhale as you lift.

The biggest tip I have to get the most bang for your buck with this exercise is this: when you straighten your legs, your feet should be directly over your hips or even a little ahead of them. You don't want to pull your feet back over your belly or face because it takes a lot tension out of your abdominals and, depending on your core strength, can load up your hip flexors. Since a lot of people struggle with tight hip flexors, it's important to train the core to relieve tension there by doing the work in exercises like these.

Share how you incorporate this exercise into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: BOSU 1 Leg Glute Bridge

Plump up your cheeks and tighten your belly using the BOSU!

Complete 10-15 reps on each side for a total of 2-3 sets.

This exercise works both your booty and your core at the same time! Notes on form: - Drive through the heel of the foot on top of the Bosu. - Drive the extended leg straight upward like you're high-5-ing the ceiling with the sole of your shoe.

Hold your posture correctly and you'll love the burn, lose proper posture and you'll hate the ache in your back, so be sure to:

- Squeeze your Glute tight at the top of the bridge and hold tight for the heel tap.

- Keep your extended leg straight and your foot flexed. Imagine you're Hi-5-ing the ceiling with the sole of your shoe.

- Pull your lower belly tight as you lower your leg for the heel tap. [**If the heel tap hurts your back, you're leg is going too low! Decrease the angle for now and increase it as you gain strength.]

Share how you incorporate this exercise into your workout on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.