{"id":5685,"date":"2021-02-11T14:10:34","date_gmt":"2021-02-11T14:10:34","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=5685"},"modified":"2021-06-14T21:38:28","modified_gmt":"2021-06-14T21:38:28","slug":"5-advanced-core-exercises-you-might-not-have-tried","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/","title":{"rendered":"5 Advanced Core Exercises You Might Not Have Tried"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I am sharing 5 advanced core exercises you might not have tried before.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Isometric Pull-Up + Band Resisted Psoas Marches (from more advanced diagonal body position)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This awesome exercise strengthens the hip flexors, improves lumbo-pelvic stability, grip strength, upper body strength, and shoulder\/scapular stability. <\/p>\n\n\n\n<p class=\"has-text-align-left\">I am in an isometric pull-up, and am more diagonal instead of vertical as this makes the exercise significantly tougher for lumbo-pelvic stability. Start out so you are in a vertical position (like during a pull-up).<\/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=\"Isometric Pull-Up + Band Resisted Psoas Marches (more advanced diagonal body position)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GHQ_Lbc3uf8?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>Put a resistance band around your forefeet. \u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Adopt your preferred hand width and grip. I\u2019m using a neutral grip here.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063\u2063\u2063Set your body so it\u2019s in a straight line from your head to feet.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get to the top position by performing a pull-up. Your elbows should form roughly a 45-90% angle. Maintain this position for the duration of the exercise.&nbsp;\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While maintaining this elbow angle and body position use your hip flexors and perform a psoas march.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, on the non-moving side keep your knee fully extended, and contract your quads and glutes.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Perform all reps on one side (what I\u2019m doing), or alternate sides.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, maintain the pull-up specific body positioning I described above. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, keep your shoulder blades in and down (retracted, depressed, and downwardly rotated). Don\u2019t let your shoulders shrug or shoulder blades elevate.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you.<\/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) Dragon Flag (plus modification)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This advanced core exercise improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility.<\/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=\"Dragon Flag (plus modification)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZOu2LDZvZ1g?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>Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Bend your elbows, and hold onto a very stable object that is behind you. Don\u2019t let your elbows flare, or shoulders shrug\/shoulder blades elevate. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), contract your glutes and quads. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063While keeping your body in a straight line from your head to feet, and will keeping just your upper back and head on the floor, use your core muscles and glutes and lift the rest of your body off the floor.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Pause for a count. Now while maintaining the same body positioning, slowly lower your body towards the floor, and to a range where you are able to maintain proper form. Stop before your mid\/lower back, hips and legs touch the floor. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Pause for a count, and return your body to the top position. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063The entire time you are doing this your body should remain in a straight line from your head to feet. \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Now while maintaining the same body position, bend one knee, tuck it into your body, and perform the same sequence.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and contract your quads and glutes. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms \u2063of breathing, do what works and feels best for you.<\/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-9.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6495\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C-9.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-9.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\" style=\"background-color:#efefef;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em> for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/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-pale-cyan-blue-background-color has-background\"><strong>#3) Band Resisted Reverse Hypers<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior core muscles. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063Make sure you can do this exercise proficiently with bodyweight only before you add band resistance. <\/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=\"Band Resisted Reverse Hypers\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XbISDTn7170?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>\u2063Coaching Tips: \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/strong> \u2063 \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anchor a band under a secure surface, and place the band around the back of your ankles.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get in a prone position on your couch (or another surface). Your hip crease should be towards the edge of the surface, and your legs in a vertical position (and in my case, resting against the couch). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of my hands, I am lightly grabbing onto the edge of my couch. \u2063 \u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fully extend your knees, contract your quads, and keep your legs and feet together.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your head, torso and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before 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\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Now with complete control, and while keeping your legs and feet in a fixed position, use your posterior core muscles and lift your hips and legs so your legs are at least parallel to the floor. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In the top position, pause for a count and contract your posterior core muscles. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>During the lockout, I used a combination of lower back and glutes, but most of the lifting\/extending was done with my posterior core musculature.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to excessively extend (a slight extension is ok), ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you. \u2063\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) Lateral Pike Pulses <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hip flexors, and improves lumbo-pelvic stability.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Start off using a much lower surface and work your way up as your hip flexors get stronger. Also, if your quads cramp up, this can be a telltale sign that you need to strengthen your hip flexors. \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=\"Lateral Pike Pulses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qjBeHEek_jY?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>\u2063\u2063\u2063Sit on the floor. Your head, torso and hips should be in a stacked position.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Fully extend both of your knees, and plantarflex your feet (point them away from you). \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place an object in front of you, and to one side of your lower legs. \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your legs and feet completely together. \u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While keeping your knees fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your legs or feet to strike the object, or for your legs or feet to touch the floor. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip.\u2063 \u2063Some minor spinal flexion is ok. \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works best for you.\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) Elbow Lever <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This advanced \u2018\u2019plank\u2019\u2019 improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">If being flat on the floor bothers your wrists, you may place your hands on dumbbells, paralletes, etc. For most people I recommend doing this.<\/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=\"Elbow Lever\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/BN1_-UUQHos?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>Adopt your preferred hand position. Spread your hands and pretend you are suctioning them to the floor. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend your elbows, and rest them inside your hip bones. You may use one or two elbows. I\u2019m using one, and am using my other side for support.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your elbows\/upper arms should form a \u2018\u2019shelf\u2019\u2019 for your body to rest on. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lean forward a slight amount. This is necessary to prevent your body from tipping backwards. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Contract your glutes and quads, and lift your feet and legs off the floor so your body forms a straight line from your head to heels. Keep your feet plantarflexed (point them away from you). Hold this position. \u2063 \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Focus on keeping your chest up\/extending your thoracic spine versus rounding your upper back. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For 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>For the duration of the exercise, keep your core braced (360 degree brace), and contract your glutes and quads. \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms \u2063of breathing, do what works and feels best for you.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 advanced core exercises you might not have tried before.&nbsp; #1) Isometric Pull-Up + Band Resisted Psoas Marches (from more advanced diagonal body position) This awesome exercise strengthens the hip flexors, improves lumbo-pelvic stability, grip strength, upper body strength, and shoulder\/scapular stability. I am in an isometric pull-up, and am more diagonal instead of vertical as this makes the exercise significantly tougher for lumbo-pelvic stability. Start out so you are in a vertical position (like during a pull-up). Coaching Tips: Put a resistance band around your forefeet. \u2063\u2063 \u2063\u2063 Adopt your preferred hand width and grip. I\u2019m using a neutral grip here. \u2063\u2063\u2063\u2063\u2063\u2063\u2063Set your body so it\u2019s in a straight line from your head to feet.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Get to the top position by performing a pull-up. Your elbows should form roughly a 45-90% angle. Maintain this position for the duration of the exercise.&nbsp;\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 While maintaining this elbow angle and body position use your hip flexors and perform a psoas march.\u2063\u2063 \u2063\u2063 For the duration of the exercise, on the non-moving side keep your knee fully extended, and contract your quads and glutes.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Perform all reps on one side (what I\u2019m doing), or alternate sides.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, maintain the pull-up specific body positioning I described above. \u2063 \u2063 \u2063For the duration of the exercise, keep your shoulder blades in and down (retracted, depressed, and downwardly rotated). Don\u2019t let your shoulders shrug or shoulder blades elevate.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace around your spine). \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. #2) Dragon Flag (plus modification) This advanced core exercise improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility. Coaching Tips: Lie on the floor. Your head, torso, and hips should be in a stacked position. Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).\u2063\u2063\u2063\u2063 \u2063\u2063Bend your elbows, and hold onto a very stable object that is behind you. Don\u2019t let your elbows flare, or shoulders shrug\/shoulder blades elevate. \u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), contract your glutes and quads. \u2063\u2063 \u2063\u2063While keeping your body in a straight line from your head to feet, and will keeping just your upper back and head on the floor, use your core muscles and glutes and lift the rest of your body off the floor.\u2063 \u2063\u2063Pause for a count. Now while maintaining the same body positioning, slowly lower your body towards the floor, and to a range where you are able to maintain proper form. Stop before your mid\/lower back, hips and legs touch the floor. \u2063\u2063 \u2063\u2063Pause for a count, and return your body to the top position. \u2063\u2063 \u2063\u2063The entire time you are doing this your body should remain in a straight line from your head to feet. \u2063\u2063 \u2063\u2063Now while maintaining the same body position, bend one knee, tuck it into your body, and perform the same sequence.\u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace), and contract your quads and glutes. \u2063 In terms \u2063of breathing, do what works and feels best for you. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; BUY NOW #3) Band Resisted Reverse Hypers This exercise strengthens the posterior core muscles. \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063Make sure you can do this exercise proficiently with bodyweight only before you add band resistance. \u2063Coaching Tips: \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063 Anchor a band under a secure surface, and place the band around the back of your ankles.\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Get in a prone position on your couch (or another surface). Your hip crease should be towards the edge of the surface, and your legs in a vertical position (and in my case, resting against the couch). In terms of my hands, I am lightly grabbing onto the edge of my couch. \u2063 \u2063\u2063\u2063\u2063 Fully extend your knees, contract your quads, and keep your legs and feet together.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Your head, torso and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Before 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\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063Now with complete control, and while keeping your legs and feet in a fixed position, use your posterior core muscles and lift your hips and legs so your legs are at least parallel to the floor. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063In the top position, pause for a count and contract your posterior core muscles. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 During the lockout, I used a combination of lower back and glutes, but most of the lifting\/extending was done with my posterior core musculature.\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, do not allow your lower back to excessively extend (a slight extension is ok), ribcage to flare, or torso, spine or hips to rotate.\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063 In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 #4) Lateral Pike Pulses This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. Start off using a much lower surface and work your way up as your hip flexors get stronger. Also, if your quads cramp up, this can be a telltale sign that you need to strengthen your hip flexors. \u2063\u2063\u2063 \u2063\u2063\u2063 Coaching Tips: \u2063\u2063\u2063Sit on the floor. Your head, torso and hips should be in a stacked position. Fully extend both of your knees, and plantarflex your feet (point them away from you). \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Place an object in front of you, and to one side of your lower legs. \u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, keep your legs and feet completely together. \u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 While keeping your knees fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position. \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your legs or feet to strike the object, or for your legs or feet to touch the floor. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip.\u2063 \u2063Some minor spinal flexion is ok. \u2063 \u2063\u2063\u2063For the duration of the exercise, keep your core braced (360 degree brace around your spine).\u2063\u2063 In terms of breathing, do what works best for you.\u2063\u2063 #5) Elbow Lever This advanced \u2018\u2019plank\u2019\u2019 improves lumbo-pelvic stability, and shoulder and scapular stability. \u2063 If being flat on the floor bothers your wrists, you may place your hands on dumbbells, paralletes, etc. For most people I recommend doing this. Coaching Tips: Adopt your preferred hand position. Spread your hands and pretend you are suctioning them to the floor. \u2063 \u2063 Bend your elbows, and rest them inside your hip bones. You may use one or two elbows. I\u2019m using one, and am using my other side for support. Your elbows\/upper arms should form a \u2018\u2019shelf\u2019\u2019 for your body to rest on. \u2063 \u2063 Lean forward a slight amount. This is necessary to prevent your body from tipping backwards. Contract your glutes and quads, and lift your feet and legs off the floor so your body forms a straight line from your head to heels. Keep your feet plantarflexed (point them away from you). Hold this position. \u2063 \u2063 \u2063 Focus on keeping your chest up\/extending your thoracic spine versus rounding your upper back. \u2063 For the duration of the exercise, your body should remain in a straight line from your head to heels. For the duration of the exercise, keep your core braced (360 degree brace), and contract your glutes and quads. \u2063 In terms \u2063of breathing, do what works and feels best for you.<\/p>\n","protected":false},"author":1,"featured_media":5731,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,576,1,225,759,588],"tags":[181,174,182,802,425,399,398,324,525,527,533,61,752,183,271,326,325,173,409,408,516,237,400,396,292,257,803,804,232,607,231,608,448,686,568,337,335,336,567,556,561,560,707,272,238,39,218,805,334,42,41,112,40,38,37,625,443,754,241],"class_list":["post-5685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-grip-training","category-hip-flexors","category-kettlebell-exercises","tag-ab-exercise","tag-ab-exercises","tag-ab-training","tag-ab-work","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-best-core-exercise","tag-best-core-workout","tag-calisthenics","tag-calisthenics-training","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-elbow-lever","tag-elbow-levers","tag-grip-exercises","tag-grip-strength","tag-grip-strength-training","tag-grip-strengthening","tag-grip-training","tag-gymnastics-training","tag-hip-flexor-exercise","tag-hip-flexor-marches","tag-hip-flexor-strengthening","tag-hip-flexor-training","tag-hip-flexors","tag-hip-strengthening","tag-hip-strengthening-exercise","tag-hip-strengthening-workout","tag-l-sit","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-meghan-callaway-pull-ups","tag-plank-challenge","tag-planks","tag-psoas-marches","tag-pull-up-challenge","tag-pull-up-training","tag-pull-up-training-program","tag-pull-up-workouts","tag-pull-ups-for-females","tag-pull-ups-for-women","tag-running-exercises","tag-running-training","tag-running-workout","tag-strong-core","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 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I am sharing 5 advanced core exercises you might not have tried before.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"This week I am sharing 5 advanced core exercises you might not have tried before.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-11T14:10:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-14T21:38:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"742\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Advanced Core Exercises You Might Not Have Tried\",\"datePublished\":\"2021-02-11T14:10:34+00:00\",\"dateModified\":\"2021-06-14T21:38:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/\"},\"wordCount\":1371,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/IMG_2111.jpg?fit=750%2C742&ssl=1\",\"keywords\":[\"ab exercise\",\"ab exercises\",\"ab training\",\"ab work\",\"ab workouts\",\"ab workouts for men\",\"ab workouts for women\",\"advanced core exercises\",\"best core exercise\",\"best core workout\",\"calisthenics\",\"calisthenics training\",\"core core workout\",\"core exercises\",\"core stability\",\"core stability exercises\",\"core stability training\",\"core training\",\"core training for men\",\"core training for women\",\"core workout\",\"core workouts\",\"core workouts for men\",\"core workouts for women\",\"dead bug\",\"dead bugs\",\"elbow lever\",\"elbow levers\",\"grip exercises\",\"grip strength\",\"grip strength training\",\"grip strengthening\",\"grip training\",\"gymnastics training\",\"hip flexor exercise\",\"hip flexor marches\",\"hip flexor strengthening\",\"hip flexor training\",\"hip flexors\",\"hip strengthening\",\"hip strengthening exercise\",\"hip strengthening workout\",\"l-sit\",\"meghan callaway core\",\"meghan callaway core training\",\"meghan callaway pull-ups\",\"plank challenge\",\"planks\",\"psoas marches\",\"pull-up challenge\",\"pull-up training\",\"pull-up training program\",\"pull-up workouts\",\"pull-ups for females\",\"pull-ups for women\",\"running exercises\",\"running training\",\"running workout\",\"strong core\"],\"articleSection\":[\"Band Exercises\",\"Bodyweight Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Fitness\",\"Grip Training\",\"Hip Flexor Exercises\",\"Kettlebell Exercises\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/\",\"name\":\"5 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/IMG_2111.jpg?fit=750%2C742&ssl=1\",\"datePublished\":\"2021-02-11T14:10:34+00:00\",\"dateModified\":\"2021-06-14T21:38:28+00:00\",\"description\":\"This week I am sharing 5 advanced core exercises you might not have tried before.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/IMG_2111.jpg?fit=750%2C742&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/IMG_2111.jpg?fit=750%2C742&ssl=1\",\"width\":750,\"height\":742},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-core-exercises-you-might-not-have-tried\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Advanced Core Exercises You Might Not Have Tried\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway","description":"This week I am sharing 5 advanced core exercises you might not have tried before.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/","og_locale":"en_US","og_type":"article","og_title":"5 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway","og_description":"This week I am sharing 5 advanced core exercises you might not have tried before.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2021-02-11T14:10:34+00:00","article_modified_time":"2021-06-14T21:38:28+00:00","og_image":[{"width":750,"height":742,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Advanced Core Exercises You Might Not Have Tried","datePublished":"2021-02-11T14:10:34+00:00","dateModified":"2021-06-14T21:38:28+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/"},"wordCount":1371,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg?fit=750%2C742&ssl=1","keywords":["ab exercise","ab exercises","ab training","ab work","ab workouts","ab workouts for men","ab workouts for women","advanced core exercises","best core exercise","best core workout","calisthenics","calisthenics training","core core workout","core exercises","core stability","core stability exercises","core stability training","core training","core training for men","core training for women","core workout","core workouts","core workouts for men","core workouts for women","dead bug","dead bugs","elbow lever","elbow levers","grip exercises","grip strength","grip strength training","grip strengthening","grip training","gymnastics training","hip flexor exercise","hip flexor marches","hip flexor strengthening","hip flexor training","hip flexors","hip strengthening","hip strengthening exercise","hip strengthening workout","l-sit","meghan callaway core","meghan callaway core training","meghan callaway pull-ups","plank challenge","planks","psoas marches","pull-up challenge","pull-up training","pull-up training program","pull-up workouts","pull-ups for females","pull-ups for women","running exercises","running training","running workout","strong core"],"articleSection":["Band Exercises","Bodyweight Exercises","Core Exercises","Filler Exercises","Fitness","Grip Training","Hip Flexor Exercises","Kettlebell Exercises"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/","name":"5 Advanced Core Exercises You Might Not Have Tried - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg?fit=750%2C742&ssl=1","datePublished":"2021-02-11T14:10:34+00:00","dateModified":"2021-06-14T21:38:28+00:00","description":"This week I am sharing 5 advanced core exercises you might not have tried before.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg?fit=750%2C742&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg?fit=750%2C742&ssl=1","width":750,"height":742},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-core-exercises-you-might-not-have-tried\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Advanced Core Exercises You Might Not Have Tried"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/02\/IMG_2111.jpg?fit=750%2C742&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/5685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=5685"}],"version-history":[{"count":21,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/5685\/revisions"}],"predecessor-version":[{"id":6498,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/5685\/revisions\/6498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/5731"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=5685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=5685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=5685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}