{"id":5082,"date":"2020-08-31T17:52:13","date_gmt":"2020-08-31T17:52:13","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5082"},"modified":"2021-06-10T19:42:55","modified_gmt":"2021-06-10T19:42:55","slug":"5-innovative-core-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-innovative-core-exercises\/","title":{"rendered":"5 Innovative Core Exercises"},"content":{"rendered":"\n<p>This week I am sharing 5 innovative core exercises. I\u2019m guessing you haven\u2019t tried many of these exercises.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Butterfly Posterior Core Extensions <\/strong><\/p>\n\n\n\n<p>\u2063Here is an awesome exercise for strengthening the posterior core muscles. This exercise also strengthens the glutes and adductors. As you only need a bench, this exercise is extremely convenient. \u2063\u2063<\/p>\n\n\n\n<p>\u2063If you keep your spine in more of a neutral position as I\u2019m doing here, you will target more posterior core musculature. If you keep your spine in more of a flexed position you will target more glutes. \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Butterfly Extensions\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/qVkl1UbP2Gk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get in a prone position on a bench. You should be towards the end of the bench. Externally rotate your hips, bend your knees, and hook your feet under the bench. You should feel very secure, and the bench should feel very stable. This is obviously important. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Your head, torso and hips should be in a stacked position.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Now with complete control, lower your torso towards the floor. Once you hit your end range, use your posterior core muscles and return your body to the starting position.&nbsp; In the top\/starting position, your body should be in a straight line from your head to knees. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063During the lockout, I used a combination of lower back and glutes.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063In terms of breathing, do what works and feels best. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) &nbsp;L-Sit + Band Resisted Skull-Crushers\u2063 \u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 \u2063&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"L-Sit + Band Resisted Skull-Crushers\u2063 \u2063\u2063\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/CkuTl26lU5A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Sit on a resistance band, and hold the band in either hand. Fully extend your arms and place them in an overhead position. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063While keeping your torso and legs in a fixed position, perform skull-crushers. Do not allow your elbows to flare out.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, keep your core muscles braced (360 brace around your spine). \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-2.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6387\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-2.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-2.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Lower Body And Core Program<\/em> for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Prone Band Resisted Psoas Marches On Stability Ball<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Band Resisted Psoas Marches + Protraction On Stability Ball\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fEph8IUOehU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band around your feet.&nbsp;\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063 \u2063\u2063\u2063\u2063Place your hands on a stability ball. Your shoulders should be roughly above your hands. Spread your hands and pretend you are suctioning them to the ball.&nbsp;\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063 \u2063\u2063\u2063\u2063Your body should be in a straight line from your head to heels.&nbsp;\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063Before each rep, take a deep breath in (360 degree breath around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063Now lift one foot off the floor and bring your knee in towards your torso. Return your leg and foot to the starting position with control.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063Reset and repeat using the opposite leg, or perform all reps on the same side before switching legs.\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Do not mindlessly hang out. Press your body away from the ball and protract your shoulder blades (move them away from your spine and around your ribcage).\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or excessively round, ribcage to flare, or torso, spine or hips to rotate. Do not allow your torso or hips to drop. Your torso and hips should remain square to the floor.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063 \u2063\u2063\u2063\u2063Aside from the leg that is performing the \u201cmarch,\u201d the rest of your body should remain in a relatively fixed position.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Arm Band Resisted Presses From Feet Elevated Side Plank\u2063 \u2063<\/strong><\/p>\n\n\n\n<p>This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Side Plank + Band Resisted Single Arm Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_c4HT9IWMeI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band under one foot, and hold the band in the hand that is on the same side of your body. There should be resistance in the band for 100% of the exercise.\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Get into a side plank position from your hand and feet, and elevate your feet up a wall.&nbsp;\u2063\u2063With this exercise, your hand should be well ahead of your shoulder as this will allow you to drive your body into the wall. Otherwise your feet will slide down the wall. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before each rep, take a deep breath in&nbsp;(360 degrees of air around your spine),&nbsp;brace your core (360 degree brace around your spine), and squeeze your glutes.&nbsp;\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now extend your elbow and perform an overhead press. Do not perform the movement by hyperextending your lower back and flaring your ribcage, laterally flexing your spine, shrugging your shoulder, or a combination of the above.&nbsp;\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In the top position, your arm should resemble close to a straight line, and your bicep should be in close proximity to your ear.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Return your arm to the starting position with complete \u2063control.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Do not keep your shoulder blade pinned.\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063For the duration of the exercise, your body should remain in a straight line from your head to heels.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.&nbsp;\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Dead Bug Single Leg Hip Lift Combo\u2063<\/strong><\/p>\n\n\n\n<p>\u2063This unique dead bug variation also strengthens the posterior chain muscles.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x7vEiaYbYko?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. \u2063Maintain this position for the duration of the exercise.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Extend both arms so they are in line with your armpits\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).&nbsp;\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to drop.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 innovative core exercises. I\u2019m guessing you haven\u2019t tried many of these exercises.&nbsp; #1) Butterfly Posterior Core Extensions \u2063Here is an awesome exercise for strengthening the posterior core muscles. This exercise also strengthens the glutes and adductors. As you only need a bench, this exercise is extremely convenient. \u2063\u2063 \u2063If you keep your spine in more of a neutral position as I\u2019m doing here, you will target more posterior core musculature. If you keep your spine in more of a flexed position you will target more glutes. \u2063\u2063 Coaching Tips: Get in a prone position on a bench. You should be towards the end of the bench. Externally rotate your hips, bend your knees, and hook your feet under the bench. You should feel very secure, and the bench should feel very stable. This is obviously important. \u2063\u2063 \u2063\u2063Your head, torso and hips should be in a stacked position.\u2063\u2063 \u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063 \u2063\u2063Now with complete control, lower your torso towards the floor. Once you hit your end range, use your posterior core muscles and return your body to the starting position.&nbsp; In the top\/starting position, your body should be in a straight line from your head to knees. \u2063\u2063 \u2063\u2063During the lockout, I used a combination of lower back and glutes.\u2063\u2063 \u2063\u2063For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square.\u2063\u2063 \u2063\u2063\u2063In terms of breathing, do what works and feels best. \u2063\u2063 #2) &nbsp;L-Sit + Band Resisted Skull-Crushers\u2063 \u2063 This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 \u2063&nbsp; Coaching Tips: Sit on the floor. Fully extend your legs and plantarflex your feet (point them away from you). Your head, torso and hips should be in a stacked position.\u2063 \u2063Sit on a resistance band, and hold the band in either hand. Fully extend your arms and place them in an overhead position. \u2063 \u2063\u2063While keeping your torso and legs in a fixed position, perform skull-crushers. Do not allow your elbows to flare out.\u2063 \u2063Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from hip to hip.\u2063 \u2063For the duration of the exercise, keep your core muscles braced (360 brace around your spine). \u2063 \u2063\u2063In terms of breathing, do what works and feels best for you.\u2063 Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Lower Body And Core Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0 BUY NOW #3) Prone Band Resisted Psoas Marches On Stability Ball This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063 Coaching Tips: Place a resistance band around your feet.&nbsp;\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063Place your hands on a stability ball. Your shoulders should be roughly above your hands. Spread your hands and pretend you are suctioning them to the ball.&nbsp;\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063Your body should be in a straight line from your head to heels.&nbsp;\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063Before each rep, take a deep breath in (360 degree breath around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063\u2063\u2063 \u2063\u2063\u2063Now lift one foot off the floor and bring your knee in towards your torso. Return your leg and foot to the starting position with control.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063Reset and repeat using the opposite leg, or perform all reps on the same side before switching legs.\u2063\u2063\u2063\u2063 \u2063\u2063Do not mindlessly hang out. Press your body away from the ball and protract your shoulder blades (move them away from your spine and around your ribcage).\u2063\u2063\u2063 \u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or excessively round, ribcage to flare, or torso, spine or hips to rotate. Do not allow your torso or hips to drop. Your torso and hips should remain square to the floor.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063Aside from the leg that is performing the \u201cmarch,\u201d the rest of your body should remain in a relatively fixed position.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063 \u2063\u2063\u2063\u2063 #4) Single Arm Band Resisted Presses From Feet Elevated Side Plank\u2063 \u2063 This exercise improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.\u2063\u2063 Coaching Tips: Place a resistance band under one foot, and hold the band in the hand that is on the same side of your body. There should be resistance in the band for 100% of the exercise.\u2063 \u2063 \u2063Get into a side plank position from your hand and feet, and elevate your feet up a wall.&nbsp;\u2063\u2063With this exercise, your hand should be well ahead of your shoulder as this will allow you to drive your body into the wall. Otherwise your feet will slide down the wall. \u2063\u2063 \u2063Before each rep, take a deep breath in&nbsp;(360 degrees of air around your spine),&nbsp;brace your core (360 degree brace around your spine), and squeeze your glutes.&nbsp;\u2063 \u2063\u2063\u2063 \u2063 \u2063Now extend your elbow and perform an overhead press. Do not perform the movement by hyperextending your lower back and flaring your ribcage, laterally flexing your spine, shrugging your shoulder, or a combination of the above.&nbsp;\u2063 \u2063\u2063 \u2063\u2063In the top position, your arm should resemble close to a straight line, and your bicep should be in close proximity to your ear.\u2063 \u2063Return your arm to the starting position with complete \u2063control.\u2063 \u2063\u2063In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.\u2063 \u2063\u2063 \u2063\u2063Do not keep your shoulder blade pinned.\u2063 \u2063\u2063 \u2063On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).\u2063\u2063 \u2063\u2063\u2063For the duration of the exercise, your body should remain in a straight line from your head to heels. \u2063\u2063\u2063In terms of breathing, do what works and feels best for you.&nbsp;\u2063\u2063 #5) Dead Bug Single Leg Hip Lift Combo\u2063 \u2063This unique dead bug variation also strengthens the posterior chain muscles.&nbsp; Coaching Tips: Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. \u2063Maintain this position for the duration of the exercise.\u2063 \u2063On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.\u2063 \u2063\u2063Extend both arms so they are in line with your armpits\u2063 \u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).&nbsp;\u2063 \u2063Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.\u2063 \u2063When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063 \u2063For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to drop.\u2063 \u2063\u2063In terms of breathing, do what works and feels best for you.<\/p>\n","protected":false},"author":1,"featured_media":5088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,18,22,576,1,34,759,592],"tags":[181,174,397,256,425,399,398,324,266,648,525,527,752,183,271,326,325,173,409,408,516,237,400,396,292,257,568,337,335,336,569,567,716,479,668,669,688,667,293,579,272,238,97,622,96,405,404,333,514,172,298,762,763,593,594,598,437,241,671,670,672],"class_list":["post-5082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-glute-exercises","category-hip-flexors","category-minimal-equipment","tag-ab-exercise","tag-ab-exercises","tag-ab-training-for-women","tag-ab-wheel-rollouts","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-back-exercises","tag-back-workout","tag-best-core-exercise","tag-best-core-workout","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-dead-bug","tag-dead-bugs","tag-hip-flexor-exercise","tag-hip-flexor-marches","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-hip-flexor-workout","tag-hip-flexors","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-perform-dead-bugs","tag-lower-back","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-scapula-stability","tag-scapular-stability","tag-shoulder-health","tag-shoulder-stability","tag-side-plank","tag-side-planks","tag-stability-ball-exercise","tag-stability-ball-workout","tag-stability-exercise","tag-stability-training","tag-strong-core","tag-train-at-home","tag-train-from-home","tag-workout-at-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Innovative Core Exercises - Meghan Callaway Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I am sharing 5 innovative core exercises. 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