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.