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.