{"id":8925,"date":"2022-04-26T20:45:09","date_gmt":"2022-04-26T20:45:09","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8925"},"modified":"2022-06-13T17:00:52","modified_gmt":"2022-06-13T17:00:52","slug":"stronger-core-with-this-hollow-body-dragon-flag-flutter-kick-combo","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/stronger-core-with-this-hollow-body-dragon-flag-flutter-kick-combo\/","title":{"rendered":"Stronger Core With This Hollow Body\/Dragon Flag\/Flutter Kick Combo!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This advanced core exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 This exercise is basically a dragon flag, hollow body hold, flutter kick hybrid.<\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise will have a positive carryover to <strong><a href=\"https:\/\/ultimatepullups.com\" target=\"_blank\" rel=\"noreferrer noopener\">pull-ups<\/a><\/strong>, <strong><a href=\"https:\/\/meghancallawayfitness.com\/pistol-squat-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">pistol squats<\/a><\/strong>, and many other exercises! <\/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\/Dragon Flag\/Flutter Kick Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SwL1_6IhWyo?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 <\/strong>\u2063\u2063\u2063\u2063 \u2063\u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on a bench (can be a regular or decline bench). 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 allow your elbows to flare, or shoulders to shrug\/shoulder blades elevate. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and contract your glutes and quads. \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063While keeping your torso and hips in a stacked position, use your core muscles and glutes and lift your body off the bench so only your upper back and head remain on the bench.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While maintaining the same body positioning, slowly lower your body towards the bench, and to a range where you are able to maintain proper form. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Remain in this position and perform flutter kicks. \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063The entire time you are doing this, your torso and hips should remain in a stacked position. Notice the front of my shirt is wrinkled? This is a good sign my back hasn\u2019t arched and my ribs haven\u2019t flared and that I&#8217;m maintaining a 360 degree brace around my spine. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your lower back to hyperextend or flex laterally, ribcage to flare, or torso, spine or hips to rotate.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace), and contract your quads and glutes. <\/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:\/\/meghancallawayfitness.com\/pistol-squat-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=768%2C576&#038;ssl=1\" alt=\"\" class=\"wp-image-8756\" width=\"768\" height=\"576\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=1536%2C1152&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/11\/Pull-up-Pistol-Package.jpg?resize=2048%2C1536&amp;ssl=1 2048w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#d5d5d5\">Get a package of\u00a0<em>The Ultimate Pull-Up Program\u00a0<\/em>and\u00a0<em>The Ultimate Pistol Squat Program<\/em> for $157.\u00a0<strong>Both programs regularly cost $97 each, so you save $37<\/strong>.\u00a0Take both your pull-ups and pistol squats to another level! <\/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\/pistol-squat-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This advanced core exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 This exercise is basically a dragon flag, hollow body hold, flutter kick hybrid. This exercise will have a positive carryover to pull-ups, pistol squats, and many other exercises! Coaching Tips:\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063 Lie on a bench (can be a regular or decline bench). 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 allow your elbows to flare, or shoulders to shrug\/shoulder blades elevate. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 Take a deep breath in (360 degrees of air around your spine), brace your core muscles (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/wrinkle the front of your shirt), and contract your glutes and quads. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063While keeping your torso and hips in a stacked position, use your core muscles and glutes and lift your body off the bench so only your upper back and head remain on the bench.\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063 While maintaining the same body positioning, slowly lower your body towards the bench, and to a range where you are able to maintain proper form. Remain in this position and perform flutter kicks. \u2063\u2063\u2063 \u2063\u2063The entire time you are doing this, your torso and hips should remain in a stacked position. Notice the front of my shirt is wrinkled? This is a good sign my back hasn\u2019t arched and my ribs haven\u2019t flared and that I&#8217;m maintaining a 360 degree brace around my spine. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 For the duration of the exercise, do not allow your lower back to hyperextend or flex laterally, ribcage to flare, or torso, spine or hips to rotate. For the duration of the exercise, keep your core muscles braced (360 degree brace), and contract your quads and glutes. In terms of breathing, do what works and feels best for you. Get a package of\u00a0The Ultimate Pull-Up Program\u00a0and\u00a0The Ultimate Pistol Squat Program for $157.\u00a0Both programs regularly cost $97 each, so you save $37.\u00a0Take both your pull-ups and pistol squats to another level! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8933,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,759,851,592,1474,1367,11],"tags":[182,802,840,425,324,1410,612,878,875,500,811,526,868,870,871,525,877,897,965,869,896,972,895,527,885,968,964,867,887,969,966,958,960,891,957,959,890,956,955,882,886,859,183,874,1527,881,271,860,173,880,1526,872,883,516,1528,237,884,876,396,720,723,722,721,522,1069,1070,1529,523,632,1068,479,667,1067,272,635,961,954,290,879,443,754,298,747,437,671,670,873,818],"class_list":["post-8925","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-hip-flexors","category-home-workouts","category-minimal-equipment","category-muscle-ups","category-pistol-squats","category-pull-ups","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-core-exercises","tag-advanced-core-workouts","tag-advanced-pull-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-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-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-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-runners","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-oblique-exercises","tag-best-oblique-workout","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-pull-ups","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-pull-ups","tag-core-training-for-runners","tag-core-warm-up","tag-core-workout","tag-core-workout-for-pull-ups","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-core-workouts-for-women","tag-dragon-flag","tag-dragon-flags","tag-dragonflag","tag-dragonflags","tag-hollow-body","tag-hollow-body-exercise","tag-hollow-body-exercises","tag-hollow-body-for-pull-ups","tag-hollow-body-hold","tag-hollow-body-holds","tag-hollow-body-workouts","tag-home-workout","tag-home-workouts","tag-how-to-do-hollow-body","tag-meghan-callaway-core","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-oblique-exercises","tag-oblique-workouts","tag-running-training","tag-running-workout","tag-shoulder-stability","tag-sports-training","tag-stability-training","tag-train-at-home","tag-train-from-home","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 v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stronger Core With This Hollow Body\/Dragon Flag\/Flutter Kick Combo! -<\/title>\n<meta name=\"description\" content=\"This advanced core exercise improves lumbo-pelvic stability, and shoulder and scapular stability.\u2063\u2063 This exercise is basically a dragon flag, hollow body hold, flutter kick hybrid.\" \/>\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\/stronger-core-with-this-hollow-body-dragon-flag-flutter-kick-combo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stronger Core With This Hollow Body\/Dragon Flag\/Flutter Kick Combo! -\" \/>\n<meta property=\"og:description\" content=\"This advanced core exercise 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