{"id":8150,"date":"2021-10-29T20:26:02","date_gmt":"2021-10-29T20:26:02","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8150"},"modified":"2021-10-29T20:33:19","modified_gmt":"2021-10-29T20:33:19","slug":"5-advanced-exercises-to-light-up-your-core","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/","title":{"rendered":"5 Advanced Exercises To Light Up Your Core"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Arm TRX Fall-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. <\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you are comfortable doing the double arm variation, and also the single arm kneeling variation BEFORE you try these. \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-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm TRX Fall-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/kK2RsSK6X9Q?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> \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position, and \u2063hold onto a TRX with one hand. Your shoulder should be above your hand. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before you perform the \u2018\u2019fall-out\u2019\u2019 and extend your arm, lightly and deliberately press your body away from the strap of the TRX and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now, extend your arm and \u2018\u2019fall out\u2019\u2019 to a range where you are able to maintain proper form. Be conservative as you are getting used to doing these. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you hit your end range, perform the reverse movements and return to the starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulder to excessively shrug, round, or shoulder blade to excessively elevate.\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 (particularly during the fall-out), your body should remain in a straight(ish) line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \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 squeeze your glutes.\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<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Feet Elevated Cross Arm Push-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This \u2018\u2019plank\u2019\u2019 blasts the triceps, improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility. \u2063\u2063 \u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you can do these with your feet on the floor BEFORE you elevate your feet. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Feet Elevated Cross Arm Push-Ups\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/lqi5LjW0D1Q?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>\u2063\u2063 <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your forearms and feet, and elevate your feet on a stable surface.\u2063\u2063 \u2063\u2063 Unlike a plank where your forearms are pointing vertically (straight ahead), your forearms will be pointing horizontally.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Position one hand so it is under your chest, and the other hand should be sitting just ahead of this hand. Your right hand will be pointing to the left, and your left hand will be pointing to the right.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now extend your elbows and press up onto your hands.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the floor and to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Gain a moment of control.\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform the reverse movements and return to the floor\/starting position. When you are doing so, retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset before EVERY rep. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063 \u2063\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. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \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), and squeeze your glutes.\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<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Feet Elevated Plank Single Arm Rows + Single Arm TRX Hold<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This extremely advanced exercise requires a lot of lumbo-pelvic stability, and shoulder and scapular stability. \u2063 \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">BEFORE you attempt the feet elevated variation, do the exercise with your feet on the floor as this is easier.\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=\"Feet Elevated Plank Single Arm Rows + Single Arm TRX Hold\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/EW8bAwhlNJo?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:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position, and elevate your feet on a stable surface.\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a weight, and on the other side hold onto a TRX. Your shoulders should be above your hands. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a single arm row. In the top position, do not allow your elbow to flare out. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Lower the weight to the bottom\/starting position with control. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset before EVERY rep. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the side that is holding onto the TRX strap, do not mindlessly hang out on your shoulder. Push your body away from the strap and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the side that is performing the rows, do not keep your shoulder blade pinned. It is meant to move. \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 shoulders to shrug, round, or shoulder blades to elevate.\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 body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or weight to shift from foot to foot.\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 squeeze your glutes.\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-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7773\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/09\/121371743_362322228152138_2119983897493471978_n.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#d6d7d8;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-pale-cyan-blue-background-color has-background\"><strong>#4) Plank TRX Knee Tucks (+ Weight) \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">Do this exercise with bodyweight only BEFORE you add any weight. \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-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Plank TRX Knee Tucks (+ Weight)\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/eb9FiL3EoAM?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<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place each foot in the TRX. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063Get into a plank position from your hands and feet.\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>Place your hands so they are roughly below your shoulders.\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 through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \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 remaining in a plank position, perform a knee tuck and bring one knee in towards your torso. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Return your leg and foot to the starting position with control, and repeat using the other side.&nbsp;\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset before EVERY rep. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, press your body away from the floor and protract your shoulder blades. Think about spreading your shoulder blades apart, and moving them away from your spine and around your ribcage.\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 shoulders to shrug, round, or shoulder blades to elevate.\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 body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \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, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the non-moving side. \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<\/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) Weighted Chaos Push-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<p class=\"has-text-align-left\">Do this exercise with bodyweight only BEFORE you add any weight. \u2063\u2063\u2063\u2063\u2063While I&#8217;m weighting myself with a heavy chain, you can wear a weight vest, rest a weight plate on your mid\/lower back, etc. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Weighted Chaos Push-Ups\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/BZpaXlhg1VU?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>Fasten a resistance band across a squat rack. Make sure the band is extremely secure. Obviously this is very important. Choose a height that allows you to perform the exercise correctly. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet, and place your hands on the band. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Position your hands so they are shoulder width apart or slightly wider. \u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\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 through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Descend into the push-up and retract your shoulder blades (draw them together).\u2063\u2063\u2063 \u2063\u2063\u2063 Aim to lower yourself down in 2-3 seconds. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an \u201carrow,\u201d not a \u201cT\u201d.\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the band and are returning to the top\/starting position protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.\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 shoulders to shrug, round, or shoulder blades to elevate.\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 body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \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, keep your core braced (360 degree brace around your spine), and squeeze your glutes. \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<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises. #1) Single Arm TRX Fall-Outs This exercise strengthens the serratus, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. Make sure you are comfortable doing the double arm variation, and also the single arm kneeling variation BEFORE you try these. \u2063\u2063\u2063 \u2063 Coaching Tips: \u2063\u2063\u2063 \u2063 Get into a plank position, and \u2063hold onto a TRX with one hand. Your shoulder should be above your hand. \u2063\u2063 Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Before you perform the \u2018\u2019fall-out\u2019\u2019 and extend your arm, lightly and deliberately press your body away from the strap of the TRX and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 Now, extend your arm and \u2018\u2019fall out\u2019\u2019 to a range where you are able to maintain proper form. Be conservative as you are getting used to doing these. \u2063\u2063\u2063 \u2063 Once you hit your end range, perform the reverse movements and return to the starting position. For the duration of the exercise, do not allow your shoulder to excessively shrug, round, or shoulder blade to excessively elevate.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise (particularly during the fall-out), your body should remain in a straight(ish) line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \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 squeeze your glutes.\u2063 In terms of breathing, do what works and feels best for you. #2) Feet Elevated Cross Arm Push-Ups This \u2018\u2019plank\u2019\u2019 blasts the triceps, improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility. \u2063\u2063 \u2063\u2063\u2063 Make sure you can do these with your feet on the floor BEFORE you elevate your feet. Coaching Tips: \u2063\u2063 Get into a plank position from your forearms and feet, and elevate your feet on a stable surface.\u2063\u2063 \u2063\u2063 Unlike a plank where your forearms are pointing vertically (straight ahead), your forearms will be pointing horizontally.\u2063\u2063 \u2063\u2063 Position one hand so it is under your chest, and the other hand should be sitting just ahead of this hand. Your right hand will be pointing to the left, and your left hand will be pointing to the right.\u2063\u2063 \u2063\u2063 At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063 Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 Now extend your elbows and press up onto your hands.\u2063\u2063 \u2063\u2063 When you are pressing your body away from the floor and to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063 Gain a moment of control.\u2063\u2063 \u2063\u2063 Now perform the reverse movements and return to the floor\/starting position. When you are doing so, retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component. Do a proper reset before EVERY rep. \u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063 \u2063\u2063 For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.\u2063 In terms of breathing, do what works and feels best for you. #3) Feet Elevated Plank Single Arm Rows + Single Arm TRX Hold This extremely advanced exercise requires a lot of lumbo-pelvic stability, and shoulder and scapular stability. \u2063 \u2063 BEFORE you attempt the feet elevated variation, do the exercise with your feet on the floor as this is easier.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063Coaching Tips: Get into a plank position, and elevate your feet on a stable surface.\u2063\u2063 Hold a weight, and on the other side hold onto a TRX. Your shoulders should be above your hands. \u2063\u2063\u2063 \u2063 Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 Now perform a single arm row. In the top position, do not allow your elbow to flare out. Lower the weight to the bottom\/starting position with control. Do a proper reset before EVERY rep. \u2063\u2063\u2063 \u2063 On the side that is holding onto the TRX strap, do not mindlessly hang out on your shoulder. Push your body away from the strap and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 On the side that is performing the rows, do not keep your shoulder blade pinned. It is meant to move. \u2063\u2063\u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063 \u2063\u2063\u2063 \u2063 For the duration of the exercise, your body should remain in a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to collapse or pike, or weight to shift from foot to foot.\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 squeeze your glutes.\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 #4) Plank TRX Knee Tucks (+ Weight) \u2063 This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Do this exercise with bodyweight only BEFORE you add any weight. \u2063\u2063\u2063\u2063\u2063 \u2063Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 Place each foot in the TRX. \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063Get into a plank position from your hands and feet.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Place your hands so they are roughly below your shoulders.\u2063\u2063\u2063\u2063\u2063 Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 While remaining in a plank position, perform a knee tuck and bring one knee in towards your torso. Return your leg and foot to the starting position with control, and repeat using the other side.&nbsp;\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Do a proper reset before EVERY rep. \u2063\u2063\u2063 \u2063For the duration of the exercise, press your body away from the floor and protract your shoulder blades. Think about spreading your shoulder blades apart, and moving them away from your spine and around your ribcage.\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse. \u2063\u2063\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 squeeze your glutes on the non-moving side. \u2063 \u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063 #5) Weighted Chaos Push-Ups This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063\u2063\u2063\u2063 Do this exercise with bodyweight only BEFORE you add any weight. \u2063\u2063\u2063\u2063\u2063While I&#8217;m weighting myself with a heavy chain, you can wear a weight vest, rest a weight plate on your mid\/lower back, etc. Coaching Tips: Fasten a resistance band across a squat rack. Make sure the band is extremely secure. Obviously this is very important. Choose a height that allows you to perform the exercise correctly. \u2063\u2063\u2063 Get into a plank position from your hands and feet, and place your hands on the band. \u2063\u2063\u2063 Position your hands so they are shoulder width apart or slightly wider. \u2063 \u2063\u2063\u2063 At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063 Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space on your front side (wrinkle your shirt), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Descend into the push-up and retract your shoulder blades (draw them together).\u2063\u2063\u2063 \u2063\u2063\u2063 Aim to lower yourself down in 2-3 seconds. \u2063\u2063\u2063 In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an \u201carrow,\u201d not a \u201cT\u201d.\u2063\u2063\u2063 \u2063\u2063\u2063 When you are pressing your body away from the band and are returning to the top\/starting position protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.\u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, do not allow your shoulders to shrug, round, or shoulder blades to elevate.\u2063\u2063\u2063 \u2063\u2063\u2063 For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot. \u2063\u2063\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 squeeze your glutes. \u2063\u2063 \u2063 In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":8157,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,633],"tags":[182,802,840,425,324,1410,197,878,875,500,811,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1026,1025,882,886,1291,1035,1034,1032,1033,1024,1023,1021,1022,859,183,874,881,271,860,173,880,872,883,516,237,884,876,272,1162,664,1290,290,879,776,443,754,1289,1018,1031,1030,333,1029,1028,1027,1020,317,470,298,467,845,1019,747,437,1288,641,387,1411,873,818],"class_list":["post-8150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-push-ups","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-core-exercises","tag-advanced-core-workouts","tag-advanced-push-ups","tag-anti-rotation","tag-anti-rotational-exercises","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-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-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-oblique-exercises","tag-best-oblique-workout","tag-best-push-up-program","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","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-meghan-callaway-core","tag-meghan-callaway-push-up-program","tag-meghan-callaway-push-ups","tag-most-advanced-push-ups","tag-oblique-exercises","tag-oblique-workouts","tag-rotator-cuff","tag-running-training","tag-running-workout","tag-russian-push-ups","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-workout","tag-shoulder-workouts","tag-sports-training","tag-stability-training","tag-superman-push-ups","tag-the-ultimate-push-up-program","tag-trx-training","tag-trx-workout","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>5 Advanced Exercises To Light Up Your Core - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.\" \/>\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-exercises-to-light-up-your-core\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Advanced Exercises To Light Up Your Core - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/\" \/>\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=\"2021-10-29T20:26:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-10-29T20:33:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"661\" \/>\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=\"9 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-exercises-to-light-up-your-core\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"5 Advanced Exercises To Light Up Your Core\",\"datePublished\":\"2021-10-29T20:26:02+00:00\",\"dateModified\":\"2021-10-29T20:33:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/\"},\"wordCount\":1729,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/IMG_3275.jpg?fit=750%2C661&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"advanced core exercises\",\"advanced core workouts\",\"advanced push-ups\",\"anti-rotation\",\"anti-rotational exercises\",\"athlete training\",\"athletic training\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for push-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for push-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for push-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for push-ups\",\"best core workouts for runners\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"Best oblique exercises\",\"Best oblique workout\",\"best push-up program\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"Best shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"core exercise\",\"core exercises\",\"core exercises for athletes\",\"core exercises for runners\",\"core stability\",\"core strength\",\"core training\",\"core training for athletes\",\"core training for runners\",\"\u2063\u2063core warm-up\",\"core workout\",\"core workouts\",\"core workouts for athletes\",\"core workouts for runners\",\"meghan callaway core\",\"meghan callaway push-up program\",\"meghan callaway push-ups\",\"most advanced push-ups\",\"oblique exercises\",\"oblique workouts\",\"rotator cuff\",\"running training\",\"running workout\",\"russian push-ups\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder mobility\",\"shoulder stability\",\"shoulder training\",\"shoulder workout\",\"Shoulder workouts\",\"sports training\",\"stability training\",\"superman push-ups\",\"the ultimate push-up program\",\"Trx training\",\"trx workout\",\"Ultimate lower body and core\",\"ultimate lower body and core program\"],\"articleSection\":[\"Band Exercises\",\"Bodyweight Exercises\",\"Core Exercises\",\"Push-Ups\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/\",\"name\":\"5 Advanced Exercises To Light Up Your Core - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/IMG_3275.jpg?fit=750%2C661&ssl=1\",\"datePublished\":\"2021-10-29T20:26:02+00:00\",\"dateModified\":\"2021-10-29T20:33:19+00:00\",\"description\":\"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/IMG_3275.jpg?fit=750%2C661&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/IMG_3275.jpg?fit=750%2C661&ssl=1\",\"width\":750,\"height\":661},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/5-advanced-exercises-to-light-up-your-core\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Advanced Exercises To Light Up Your Core\"}]},{\"@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 Exercises To Light Up Your Core - Meghan Callaway","description":"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.","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-exercises-to-light-up-your-core\/","og_locale":"en_US","og_type":"article","og_title":"5 Advanced Exercises To Light Up Your Core - Meghan Callaway","og_description":"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2021-10-29T20:26:02+00:00","article_modified_time":"2021-10-29T20:33:19+00:00","og_image":[{"width":750,"height":661,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.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":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"5 Advanced Exercises To Light Up Your Core","datePublished":"2021-10-29T20:26:02+00:00","dateModified":"2021-10-29T20:33:19+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/"},"wordCount":1729,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.jpg?fit=750%2C661&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","advanced core exercises","advanced core workouts","advanced push-ups","anti-rotation","anti-rotational exercises","athlete training","athletic training","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for push-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for push-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for push-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for push-ups","best core workouts for runners","Best exercise for shoulder mobility","Best exercise for shoulder stability","Best oblique exercises","Best oblique workout","best push-up program","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","Best shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","core exercise","core exercises","core exercises for athletes","core exercises for runners","core stability","core strength","core training","core training for athletes","core training for runners","\u2063\u2063core warm-up","core workout","core workouts","core workouts for athletes","core workouts for runners","meghan callaway core","meghan callaway push-up program","meghan callaway push-ups","most advanced push-ups","oblique exercises","oblique workouts","rotator cuff","running training","running workout","russian push-ups","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","Shoulder exercise","shoulder exercises","shoulder mobility","shoulder stability","shoulder training","shoulder workout","Shoulder workouts","sports training","stability training","superman push-ups","the ultimate push-up program","Trx training","trx workout","Ultimate lower body and core","ultimate lower body and core program"],"articleSection":["Band Exercises","Bodyweight Exercises","Core Exercises","Push-Ups"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/","name":"5 Advanced Exercises To Light Up Your Core - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.jpg?fit=750%2C661&ssl=1","datePublished":"2021-10-29T20:26:02+00:00","dateModified":"2021-10-29T20:33:19+00:00","description":"This week I\u2019m sharing 5 advanced core exercises you can try. Make sure you are proficient at the fundamentals before you try these exercises.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.jpg?fit=750%2C661&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/10\/IMG_3275.jpg?fit=750%2C661&ssl=1","width":750,"height":661},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-exercises-to-light-up-your-core\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"5 Advanced Exercises To Light Up Your Core"}]},{"@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\/10\/IMG_3275.jpg?fit=750%2C661&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8150","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=8150"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8150\/revisions"}],"predecessor-version":[{"id":8159,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8150\/revisions\/8159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/8157"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=8150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=8150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=8150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}