B Strong, Build Stability: Stability Ball Core Burner

Every time I do this exercise with clients they have the same reaction - "I really feel this in my abs!! This burns! I didn't think it would be so hard..." Every. Single. Time. If you're a person who often feels their neck and/or lower back more than their abs when they do core exercises, this exercise is incredibly effective for helping you master a neutral spine and pelvis as well as proper engagement of your abdominal muscles. If you're a beginner, begin with just the dead bug and build your way up to adding in the V-Up.

Here's the series:
- 5-10 Deadbug per side
- 5-10 V-Ups
2-4 sets with 30-60sec rest between sets OR incorporate this series into a circuit.

FORM:
[Dead Bug]
- Lay on back with feet & arms in the air, [like a dead bug... get it?? ;-)]
- Pull belly super tight a press lower back down into the mat
[Note: your lower spine has a natural, arching curvature in it, so if your lower back isn't entirely pressed into the mat that's ok, just actively press it in that direction so you properly align your spine & engage your abs.]
- The ball rests against your shins and your hands
- Your opposite arm & leg drop away from the ball [right arm & left leg; left arm & right leg]
- The leg that drops, straighten it & squeeze your glute tight so that your lower back stays supported
- On that note, did you continue to press your lower back toward the mat as your arm & leg lowered? You definitely should have!
- Pull your belly tighter and press your lower back down into the mat harder as you raise that hand and foot back to the ball
- Complete all 5-10 reps with the same hand a foot before switching to the other side
[V-Up]
- The same basic concepts apply here: pull your belly tight, press your lower back into the mat, (even harder every time you lift your legs), and squeeze your glutes when you lower your legs to keep your lower back supported.
- In addition: get ready to feel those inner thighs burn from holding the ball, but remember to keep your legs straight!

Does this hit the spot or what?! Tell me what you think on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Stability Ball Core & Lower Body Burner

The stability ball is a regrettably underestimated tool.. especially when it comes to targeting our hamstrings. Get ready to feel the burn!

This exercise focuses on building the glute, hamstring & core strength that's essential for improving stability in your hips, knees and ankles. This series is not beginner level! Begin with a basic, double leg hamstring curl, (the very 1st movement of the series I do), before adding on all those amazing accessories that will crush even the strongest booty out there!

Here's the exercise:
- Hamstring curl
- Glute bridge
- Hamstring "uncurl"
- 1 single leg hamstring curl w/each leg
All that = 1 rep.
Perform 8-12 reps for 2-4 sets. Rest 45-90sec between sets OR incorporate this into a circuit.

FORM:
- Lay on back with heels digging into ball
- Feet should be hip width apart, knees & toes pointing to the ceiling
- Keeping legs straight, press heels down firmly into the ball as you squeeze your glutes & lift your hips to create a diagonal, but straight line from your heels down to your shoulders
- Keeping hips at that exact distance off the floor, curl your feet in toward your butt
- Then press the soles of your shoes down firmly into the ball and squeeze your glutes together super tight as you lift your hips so that you create a straight line again, this time from your knees down to your shoulders
- Lower your hips back to the point where they finished the hamstring curl
- With control, extend your legs back out until they're straight
***Be sure your ankles & knees remain hip width this whole time! Avoid letting your knees knock together.***
- Point 1 foot to the ceiling, keeping your leg straight, core tight, and hips at that same height
- Curl the foot on the ball in toward your booty without letting your hips fall any lower
- With control, uncurl that leg until it's completely straight, again without letting your booty fall any lower
- Switch legs, and repeat the single leg curl with the other leg

Note: if you're having a lot of trouble balancing, open your arms a little wider than your body and press them down into the floor. If balancing is easy as pie, try lifting your forearms, (or your entire arm!), off the floor to decrease the stability of the movement and improve stability within your body.

How are your hamstrings and booty feelin?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Stability Ball Shoulder & Core Burner

The stability ball should be a staple tool for those of you who generally workout at home and have a small budget for equipment - this thing is KILLER!

This exercise is fantastic for improving the stability of your shoulder joint and your core, while strengthening your chest, triceps, deltoids and abs. I'll warn you, it's not easy, so if you need to begin with just the walk & roll that's totally fine! You will definitely feel the burn in your shoulders & abs. Once you're feeling confident enough, add the push-up, and again, once you feel good about that, make it an atomic push-up... BOOM!

FORM:
- Lay pelvis on stability ball w/ hands & toes resting on floor
- Squeeze glutes to lift straight legs up behind you & squeeze ankles together
- Engage lats by pulling shoulders away from your ears
- Walk hands forward so ball rolls down body until it's supporting your shins, (the farther down your legs you go, the harder it will be)
- Keep your glutes squeezed tight & abs pulled in tight to keep your pelvis and spine neutral
- Do a single push-up, pushing explosively on the way up as you crunch your knees into your chest
- Immediately extend legs back to plank w/ glutes & abs squeezed tight
- Keeping your body stiff as a board, walk your hands back toward the ball so that it rolls back up your body until it is supporting your pelvis

Perform 10-15 reps for 2-4 sets; 45-90sec rest between sets OR incorporate into a circuit of exercises.

How do those shoulders feel?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Balance Board Core Challenge

Have you played on a balance board before?! It's fun, it's addicting, and it wears you out SO much faster than you'd guess. For this exercise, I'm using the rocker base, placed the long way, underneath the board. This movement is KILLER and will develop a strong awareness and muscular strength that will keep your spine supported.

P.S. You can totally do this sitting on the floor if you don't have a balance board. Either way, this exercise looks WAY easier than it is!

Here's the exercise:
- Sit on the board so you're body runs the length of it, with your spine straight & legs in table top position, leaning back slightly so your head is farther back than your tailbone.
- Pull your shoulders away from your ears, squeeze your shoulder blades together, and pull your belly tight.
- Extend 1 leg out, parallel to the floor, squeezing your quad and locking out your knee, then bring the other leg down to meet it and squeeze your ankles nice and tight.
- Squeeze your glutes to support your lower back, and lift each leg back to the starting position in the same order you lowered them.
- Next, extend both legs at the same time, squeezing your glutes tight and locking out your knees.
- Return them back to the starting position, then repeat, but start by lowering the other leg 1st.

Perform 10-15 reps for 2-4 sets. Rest 45-90sec between sets OR you can incorporate this exercise into a strength circuit.

How did you like this core exercise?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: Balance Board Shoulder & Core Series

Have you played on a balance board before?! It's fun, it's addicting, and it wears you out SO much faster than you'd guess. For this exercise, I'm using the rocker base under the board. This series clearly challenges your core because you're holding a plank the entire time, but it also strengthens your deltoids and improves stability in your shoulder joints.

Here's the exercise:
- On your knees, place your hands on board in diamond position, then slide them apart so one hand is on either side of the rocker placed under the board.
- Shift the majority of your weight into your hands and find a sense of steadiness.
- Once you feel steady, step your feet back to a plank position.
- Lower your chest down until it's aligned with your elbows and do so with enough control that the board stays balanced and neither side touches the floor.
- Hold the static press position, then push with 1 hand to tap that side of the board to the floor. Regain the balance and steadiness, then tap the other side to the floor.
- Once you regain the balance from each tap, press back up to a plank position.
- Push one hand forward and down while pressing the other back and down so the board shifts to a diagonal position, then reverse to pull back to starting position. Repeat on other side.
- Make sure you're pulling your belly tight and engaging your lats, (pull shoulders down away from ears) through the whole series!

How many reps did it take to feel the burn in your shoulders?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.