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.

Hard CORE: Stability Ball "Dead Bug"

This exercise is far more challenging than it appears. Once you get past the challenge of balancing the ball on 1 hand and 1 shin, (opposite hand and shin, btw), you'll begin to feel the burn within the first 8 reps!

Without alternating, lower and lift your right arm and left leg for 10-20 reps, then repeat with the left arm and right leg. For your first go at these, I'd recommend 10 reps per set for 3-4 sets. As you get stronger and are able to keep your hips tucked forward longer, (no arch in the lower back), then increase to 15 or even 20 reps for 2-3 sets.

This movement is great for activating the core in your warm-up or adding into your abdominal training routine. Notes for form: - Slightly bend your knees (30-40 degrees, closer to 40 if your hamstrings lack flexibility). - Hands push ball against shins, shins push ball against hands - Opposite arm and leg lower & lift - No alternating.

Stay tuned - the next few weeks the Hard Core move of the week will be progressions of this exercise to intensify your workout and continuously develop your core strength.

Share how you incorporate "Dead Bug" into your workout routine on Instagram/Twitter @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hump Day Booty Move: Leg & Booty Flow 2

Step ups are a great way to build a firm, round booty. I shared a few step up variations as my Hump Day Booty Moves last month, which you can check out here, here, here, & here. Here's the deal with exercising though: just as important as the exercises you choose to do are, so isn't activating the muscles you're focused on targeting.

This flow activates your glutes (booty) and hamstrings (back of thigh) so that you're super stable through your step ups and engaging as many muscle fibers as possible for increase calorie burn and optimal results!

Perform this flow 2-4x through on one side, then switch to the other leg without resting. Do this for 2-4 sets to feel a burn in your glutes and core.

Tell me how you incorporate this flow into your workout on Instagram and Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.