{"id":7091,"date":"2021-07-12T19:10:04","date_gmt":"2021-07-12T19:10:04","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7091"},"modified":"2021-07-15T20:23:47","modified_gmt":"2021-07-15T20:23:47","slug":"dragon-flag-learn-this-advanced-core-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/","title":{"rendered":"Dragon Flag: Learn This Advanced Core Exercise"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\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=\"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:\u2063 \u2063\u2063\u2063\u2063 <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063Lie 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>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 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bend 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\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), contract your glutes and quadriceps. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While 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 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Stop before your mid\/lower back, hips and legs touch the floor. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pause for a count, and return your body to the top position. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>The entire time you are doing this your body should remain in a straight line from your head to feet. \u2063\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\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. 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<\/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 quadriceps.\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.<\/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:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-3.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-6972\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-3.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-3.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;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:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#efefef\">If you are not yet ready to do dragon flags, hollow body holds are a great regression. Here are several of my favourite variations. <\/p>\n\n\n\n<p class=\"has-text-align-left\">With hollow body holds, many of the same key points in form apply, particularly in terms of the body positioning, bracing, and tension.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Hollow Body + Band Resisted Overhead Presses <\/strong><\/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=\"Hollow Body + Band Resisted Overhead Presses\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gK7dzOMrhEA?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<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Hollow Body + Straight Leg V-Raises <\/strong><\/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=\"Hollow Body + Straight Leg Lifts With Two Objects\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/77OfrzFwCC4?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<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Hollow Body With Pallof Presses <\/strong><\/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=\"Hollow Body Hold Pallof Press Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8NhOdJaf7hs?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","protected":false},"excerpt":{"rendered":"<p>Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063 Coaching Tips:\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063Lie 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 \u2063\u2063\u2063 \u2063\u2063 Bend 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\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), contract your glutes and quadriceps. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 While 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 \u2063\u2063\u2063 \u2063\u2063 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 \u2063\u2063\u2063 \u2063\u2063 Pause for a count, and return your body to the top position. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 The entire time you are doing this your body should remain in a straight line from your head to feet. \u2063\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\u2063 \u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, your head, torso, and hips should remain in a stacked position. 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 For the duration of the exercise, keep your core braced (360 degree brace), and contract your glutes and quadriceps.\u2063\u2063\u2063 In terms of breathing, do what works and feels best for you. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE If you are not yet ready to do dragon flags, hollow body holds are a great regression. Here are several of my favourite variations. With hollow body holds, many of the same key points in form apply, particularly in terms of the body positioning, bracing, and tension. Hollow Body + Band Resisted Overhead Presses Hollow Body + Straight Leg V-Raises Hollow Body With Pallof Presses<\/p>\n","protected":false},"author":1,"featured_media":7095,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,1,592],"tags":[182,802,840,425,198,500,811,526,868,870,871,525,869,527,867,61,163,859,183,271,860,173,516,237,292,1065,1066,1063,1064,257,720,723,522,1069,1070,523,1068,1062,1067,272,747,873,818],"class_list":["post-7091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-fitness","category-minimal-equipment","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-calisthenics","tag-athlete-training","tag-athletic-training","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercises","tag-best-core-workout","tag-best-core-workouts","tag-calisthenics-training","tag-calisthenics-vancouver","tag-core-exercise","tag-core-exercises","tag-core-stability","tag-core-strength","tag-core-training","tag-core-workout","tag-core-workouts","tag-dead-bug","tag-dead-bug-exercise","tag-dead-bug-exercises","tag-dead-bug-workout","tag-dead-bug-workouts","tag-dead-bugs","tag-dragon-flag","tag-dragon-flags","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-how-to-do-dead-bug","tag-how-to-do-hollow-body","tag-meghan-callaway-core","tag-sports-training","tag-ultimate-lower-body-and-core","tag-ultimate-lower-body-and-core-program","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063\" \/>\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\/dragon-flag-learn-this-advanced-core-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/\" \/>\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=\"2021-07-12T19:10:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-15T20:23:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"460\" \/>\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=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Dragon Flag: Learn This Advanced Core Exercise\",\"datePublished\":\"2021-07-12T19:10:04+00:00\",\"dateModified\":\"2021-07-15T20:23:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/\"},\"wordCount\":443,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8748.jpg?fit=750%2C460&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"advanced calisthenics\",\"athlete training\",\"athletic training\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"Best core exercises\",\"best core workout\",\"Best core workouts\",\"calisthenics training\",\"calisthenics vancouver\",\"core exercise\",\"core exercises\",\"core stability\",\"core strength\",\"core training\",\"core workout\",\"core workouts\",\"dead bug\",\"Dead bug exercise\",\"Dead bug exercises\",\"Dead bug workout\",\"Dead bug workouts\",\"dead bugs\",\"dragon flag\",\"dragon flags\",\"hollow body\",\"Hollow body exercise\",\"Hollow body exercises\",\"hollow body hold\",\"Hollow body workouts\",\"How to do dead bug\",\"How to do Hollow body\",\"meghan callaway core\",\"sports training\",\"Ultimate lower body and core\",\"ultimate lower body and core program\"],\"articleSection\":[\"Bodyweight Exercises\",\"Core Exercises\",\"Fitness\",\"Minimal Equipment\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/\",\"name\":\"Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8748.jpg?fit=750%2C460&ssl=1\",\"datePublished\":\"2021-07-12T19:10:04+00:00\",\"dateModified\":\"2021-07-15T20:23:47+00:00\",\"description\":\"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\\\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8748.jpg?fit=750%2C460&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/07\\\/IMG_8748.jpg?fit=750%2C460&ssl=1\",\"width\":750,\"height\":460},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/dragon-flag-learn-this-advanced-core-exercise\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Dragon Flag: Learn This Advanced Core Exercise\"}]},{\"@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":"Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway","description":"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063","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\/dragon-flag-learn-this-advanced-core-exercise\/","og_locale":"en_US","og_type":"article","og_title":"Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway","og_description":"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2021-07-12T19:10:04+00:00","article_modified_time":"2021-07-15T20:23:47+00:00","og_image":[{"width":750,"height":460,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.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":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Dragon Flag: Learn This Advanced Core Exercise","datePublished":"2021-07-12T19:10:04+00:00","dateModified":"2021-07-15T20:23:47+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/"},"wordCount":443,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.jpg?fit=750%2C460&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","advanced calisthenics","athlete training","athletic training","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","Best core exercises","best core workout","Best core workouts","calisthenics training","calisthenics vancouver","core exercise","core exercises","core stability","core strength","core training","core workout","core workouts","dead bug","Dead bug exercise","Dead bug exercises","Dead bug workout","Dead bug workouts","dead bugs","dragon flag","dragon flags","hollow body","Hollow body exercise","Hollow body exercises","hollow body hold","Hollow body workouts","How to do dead bug","How to do Hollow body","meghan callaway core","sports training","Ultimate lower body and core","ultimate lower body and core program"],"articleSection":["Bodyweight Exercises","Core Exercises","Fitness","Minimal Equipment"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/","name":"Dragon Flag: Learn This Advanced Core Exercise - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.jpg?fit=750%2C460&ssl=1","datePublished":"2021-07-12T19:10:04+00:00","dateModified":"2021-07-15T20:23:47+00:00","description":"Dragon flags, which are one of my favourite advanced core exercises, improve lumbo-pelvic stability, and shoulder\/scapular stability.\u2063\u2063 I am sharing both the regular variation, and a modified variation (shown second).\u2063 \u2063\u2063\u2063\u2063","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.jpg?fit=750%2C460&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_8748.jpg?fit=750%2C460&ssl=1","width":750,"height":460},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/dragon-flag-learn-this-advanced-core-exercise\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Dragon Flag: Learn This Advanced Core Exercise"}]},{"@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\/07\/IMG_8748.jpg?fit=750%2C460&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7091","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=7091"}],"version-history":[{"count":10,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7091\/revisions"}],"predecessor-version":[{"id":7314,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/7091\/revisions\/7314"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/7095"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=7091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=7091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=7091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}