Hump Day Booty Move: Resisted Walks & Squats

This movement series from this month's B Strong Body Fix will target your hips, thighs and booty from every angle! 2 steps forward and wide, 2 steps back and together, repeat, 2 squat jacks; 2 steps back and wide, 2 steps front and together, repeat, 2 squat jacks.

Perform this exercise series 45-90 seconds for 3-5 rounds.

Notes on form:
- Soften (slightly bend) your knees during the steps front and back.
- Hinge your hips slightly (keeping a straight spine and shoulders pulled back, reach your butt a few inches back and your head a few inches forward).
- Pull your belly in super tight and pull your shoulders firmly away from your ears.
- As you fatigue, pull your belly in tighter so your lower back doesn't strain.
- You should NOT feel a lot of tension in your lower back. If you are, check your posture and form, or don't perform the intervals as long.
- During the squat jacks, keep your spine straight and belly tight, and try to drop your hips below your knees (it feels really good, so do yourself a favor and drop it low!!).

How many days did you feel this after you did it?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Elevated 1-Leg Glute Bridges

Glute bridges are probably one of the most popular and well-known booty exercises there are - both for its effectiveness as well as its simplicity. Glute bridges can be done any time, anywhere. This variation requires you to get a little more creative, but it will certainly take the beginner exercise up a notch!

Use your couch, the bottom steps of a staircase, a chair, an ottoman - anything that's 1-2 feet tall! Just don't do what I did: if the object is not attached to the floor, put it against a wall so it doesn't slip away from you or tip over ;)

This can be done with both feet on the step, or (as demonstrated) with 1 leg reaching to the ceiling. The single leg option will target each glute individually and is more challenging for your core.

Notes on form:
- Feet should be 1-2 feet off the floor.
- Arms run down sides and press into the floor.
- Shoulders pull down away from ears and press back into floor.
- Keep belly pulled in tight for entire movement.
- Squeeze glutes as tight as possible at the top of the movement.
For single leg option:
- Maintain a balance in your hips by keeping your core pulled tight. Don't let the hip of your lifted leg sink closer to the floor than the other.

Perform 10-20 reps on each side for 3-5 sets.

Tell me how you like THAT booty burn!! @cassiebstrong #BStrong.

B Strong,

Cassie B.