Hard CORE: TRX Low Plank Hip Abduction + Knee Tuck

The TRX is my absolute FAVORITE tool for working my core. Take any plank exercise, incorporate the TRX, and you've got yourself an incredibly challenging workout with unbelievable results.

This movement is the exact reverse exercise of yesterday's Hump Day Booty Move: the TRX Hip & Booty Blast. Flip yourself over into a low plank for today's Hip Abduction to a Knee Tuck and you'll keep your body balanced and strong - while working your glutes and core like crazy!

Notes on form:
- Lock out your knees.
- Press your shoe laces firmly down into the strap.
- Use your abdominals to pull your hips up to shoulder level and keep them there.
- Only open your feet as far apart as you can without turning your knees outward or letting them bend.
- Lift your hips upward as you pull your knees into your chest.
- Keep your hips at shoulder level as you extend your feet back to your starting position.

Perform for intervals of 30-60 seconds or 10-15 reps for 3-4 sets.

Share when and how you incorporate these movements into your next workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: TRX Hip + Booty Blast

This move will work your hips, thighs, booty & core from all angles!

Here's the breakdown:

  • Hook your heels into each strap of the TRX and lay back so that, with your body completely extended, your feet hand directly under the anchor point.
  • Pull your shoulder blades away from your neck and press them into the mat and dig your heels into the straps as you squeeze your glutes to lift your hips.
  • As you move your feet apart, keep your feet flexed so that your toes point straight up to the ceiling and keep your legs straight (if your toes turn outward and/or your knees bend, you're opening too far).
  • Pull your heels back toward your glutes as you squeeze your lower abs and glutes to keep your hips lifted off the floor. This is the Hamstring Curl.
  • Next, drive your heels downward as you elevate your hips even higher into a glute bridge.
  • Keep your abs and glutes engaged as you extend your legs back to your starting position so that your hips never touch the mat.
  • Breathe!
  • Perform 10-15 reps for 3-4 sets or for intervals of 30-60 seconds.

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

B Strong,

Cassie B.

Momma B: Get Your Z's On to Get Your Healthy Back

I didn't sleep well for too many years... My youngest child didn't sleep through a single night for the first 11 years of his life. Add the duties of motherhood to the stress of a full time job at a hospital, and you can only begin to imagine how I felt, and even more discouraging: how I looked. At the time, I didn't even realize how much this was all negatively impacting me.

Now, I get made fun of because I make it a priority to get 8 hours of sleep. I'm in bed at 9pm - even on the weekends! Now that I've experienced the positive impact getting enough sleep has, no joke on my behalf will change my habit. For anyone who wants to make a step toward better health: make getting enough sleep your priority. You'll notice a difference within the first week - inside and out!

When we are well rested, our body is armed to fight stress and illness, wired to make healthy choices, and is visibly more vibrant. When lacking sleep, we are less likely to make good choices, our immune system is suppressed, and our dull skin and dark eyes make us look older. If you're tired, your body craves the quick energy boost you get from processed sugars, then the crash we experience from sugar highs creates even more cravings and diminishes any desire we have to exercise. It's a vicious cycle that affects our mood and, over time, may cause us to gain weight!

I'm a fan of attacking one challenge at a time. As I explained in my New Year's Resolution post on the 1st: committing to 1 new habit every month for the entire year will transform you and your health by the time 2017 arrives. Make your mini goal for January to get 8 hours of sleep at least 5 days a week. Once you achieve that, increase it to 6 days, then 7. Proper rest and recovery is your foundation for health and wellness. If you make it a priority you certainly won't regret it.

Hard CORE: Stability Ball Plank + Knee Tucks

Here's a way to progress the Plank Tuck Jump we did last week - put your feet on a ball!

This will rock your lower abs, make your shoulders burn, and engage your entire body enough to break a sweat and get your heart pumping. Try performing the regular knee tuck for 30 seconds to start. Every time you do the exercise keep working toward being able to perform it for a full minute. Once one minute isn't challenging anymore, try the single leg knee tuck I demo in the second half of the video. The single leg knee tuck is far more advanced and should be avoided by those who have issues with their hip flexors.

Notes on form: 
- Lift your hips as you draw your feet in so that your knees tuck directly under your chest rather than down toward the floor. 
- As you extend your legs back, be sure your hips don't lower past shoulder-level.
- Extend your legs back until your knees lock and hold the plank until you feel stable before going for your next rep.

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

B Strong,

Cassie B.