{"id":8057,"date":"2021-10-18T19:21:28","date_gmt":"2021-10-18T19:21:28","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8057"},"modified":"2021-10-18T19:29:27","modified_gmt":"2021-10-18T19:29:27","slug":"light-up-your-hip-flexors-and-core-with-this-innovative-hollow-body","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/light-up-your-hip-flexors-and-core-with-this-innovative-hollow-body\/","title":{"rendered":"Light Up Your Hip Flexors And Core With This Innovative Hollow Body."},"content":{"rendered":"\n<p class=\"has-text-align-left\">This exercise, which combines a hollow body and band resisted hip flexor \u2018\u2019cycles,\u2019\u2019 strengthens the hip flexors, and improves lumbo-pelvic stability.\u2063 \u2063 This exercise is very deceptively challenging! <\/p>\n\n\n\n<p class=\"has-text-align-left\">I saw another coach (Danny Foley) share regular band resisted hip flexor \u2018\u2019cycles\u2019\u2019 a while back, and I decided to combine them with a hollow body. This idea turned out great! \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=\"Hollow Body + Single Leg Band Resisted Cycles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xJqJwgnQonM?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>Attach a long band around a secure surface, and loop the band around your ankle (you can also use a cable machine). The resistance here is coming medially versus straight ahead. The band placement also makes this exercise more anti-rotational.\u2063 \u2063 <\/li><\/ul>\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.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lightly tuck your chin. You should have a slight &#8220;double chin.&#8221; <\/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, and point your feet away from you (plantarflex).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While maintaining the hollow body position, perform a cycling movement on the side where the band is attached. Make sure your hip, knee, and foot remain in line.\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, torso, spine, or hips to rotate, or hips to leave 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>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and tuck your ribs towards your hips (wrinkle the front of your shirt). \u2063 \u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063In terms \u2063of breathing, do what works and feels best for you. \u2063\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-full 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\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-7449\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/08\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.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\/\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This exercise, which combines a hollow body and band resisted hip flexor \u2018\u2019cycles,\u2019\u2019 strengthens the hip flexors, and improves lumbo-pelvic stability.\u2063 \u2063 This exercise is very deceptively challenging! I saw another coach (Danny Foley) share regular band resisted hip flexor \u2018\u2019cycles\u2019\u2019 a while back, and I decided to combine them with a hollow body. This idea turned out great! \u2063 Coaching Tips: Attach a long band around a secure surface, and loop the band around your ankle (you can also use a cable machine). The resistance here is coming medially versus straight ahead. The band placement also makes this exercise more anti-rotational.\u2063 \u2063 Lie on the floor. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 Lightly tuck your chin. You should have a slight &#8220;double chin.&#8221; Lift up your legs so they are in a vertical position, fully extend your knees, and point your feet away from you (plantarflex).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 While maintaining the hollow body position, perform a cycling movement on the side where the band is attached. Make sure your hip, knee, and foot remain in line.\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, torso, spine, or hips to rotate, or hips to leave the floor. \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), and tuck your ribs towards your hips (wrinkle the front of your shirt). \u2063 \u2063 \u2063\u2063 \u2063\u2063\u2063In terms \u2063of breathing, do what works and feels best for you. \u2063\u2063 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; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8059,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,22,576,759,851,592,626,11],"tags":[182,802,840,425,612,878,875,500,811,1130,1000,1001,1002,1003,1128,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,985,1015,1008,984,1014,1007,986,1016,1009,987,1017,1010,1127,1125,882,886,981,1011,1005,980,982,1012,971,983,1013,1006,859,183,874,881,271,860,173,880,872,883,516,237,884,876,686,979,568,977,337,988,990,569,978,989,991,570,1004,522,1069,1070,523,1068,676,999,997,998,996,1067,1122,973,974,1126,272,43,39,290,879,566,563,334,992,994,975,976,993,995,1124,114,1123,195,41,554,443,754,747,437,35,873,818,1129],"class_list":["post-8057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-core-exercises","category-filler-exercises","category-hip-flexors","category-home-workouts","category-minimal-equipment","category-mobility","category-pull-ups","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-pull-ups","tag-anti-rotation","tag-anti-rotational-exercises","tag-athlete-training","tag-athletic-training","tag-band-assisted-pull-ups","tag-band-exercises-for-hip-flexors","tag-band-exercises-for-psoas","tag-band-workout-for-hip-flexors","tag-band-workout-for-psoas","tag-banded-pull-ups","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-hip-flexor-exercise","tag-best-hip-flexor-exercise-for-athletes","tag-best-hip-flexor-exercise-for-runners","tag-best-hip-flexor-exercises","tag-best-hip-flexor-exercises-for-athletes","tag-best-hip-flexor-exercises-for-runners","tag-best-hip-flexor-workout","tag-best-hip-flexor-workout-for-athletes","tag-best-hip-flexor-workout-for-runners","tag-best-hip-flexor-workouts","tag-best-hip-flexor-workouts-for-athletes","tag-best-hip-flexor-workouts-for-runners","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-psoas-exercise","tag-best-psoas-exercise-for-athletes","tag-best-psoas-exercise-for-runners","tag-best-psoas-exercises","tag-best-psoas-workout","tag-best-psoas-workout-for-athletes","tag-best-psoas-workout-for-runners","tag-best-psoas-workouts","tag-best-psoas-workouts-for-athletes","tag-best-psoas-workouts-for-runners","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-gymnastics-training","tag-gymnastics-wod","tag-hip-flexor-exercise","tag-hip-flexor-exercises","tag-hip-flexor-marches","tag-hip-flexor-training-for-athletes","tag-hip-flexor-training-for-runners","tag-hip-flexor-workout","tag-hip-flexor-workouts","tag-hip-flexor-workouts-for-athletes","tag-hip-flexor-workouts-for-runners","tag-hip-prehab","tag-hip-warmup","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-hold","tag-hollow-body-workouts","tag-home-pull-up-workout","tag-home-workout-exercises-for-hip-flexors","tag-home-workout-exercises-for-psoas","tag-home-workout-for-hip-flexors","tag-home-workout-for-psoas","tag-how-to-do-hollow-body","tag-how-to-do-pull-ups","tag-how-to-strengthen-the-hip-flexors","tag-how-to-strengthen-the-psoas","tag-learn-how-to-do-pull-ups","tag-meghan-callaway-core","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-oblique-exercises","tag-oblique-workouts","tag-psoas-exercise","tag-psoas-exercises","tag-psoas-marches","tag-psoas-training-for-athletes","tag-psoas-training-for-runners","tag-psoas-workout","tag-psoas-workouts","tag-psoas-workouts-for-athletes","tag-psoas-workouts-for-runners","tag-pull-up","tag-pull-up-advice","tag-pull-up-program","tag-pull-up-tips","tag-pull-up-training","tag-pull-ups","tag-running-training","tag-running-workout","tag-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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Light Up Your Hip Flexors And Core With This Innovative Hollow Body. -<\/title>\n<meta name=\"description\" content=\"This exercise, which combines a hollow body and band resisted hip flexor \u2018\u2019cycles,\u2019\u2019 strengthens the hip flexors, and improves lumbo-pelvic stability.\u2063 \u2063 This exercise is very deceptively challenging!\" \/>\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\/light-up-your-hip-flexors-and-core-with-this-innovative-hollow-body\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Light Up Your Hip Flexors And Core With This Innovative Hollow Body. -\" \/>\n<meta property=\"og:description\" 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