{"id":3607,"date":"2020-07-09T22:05:23","date_gmt":"2020-07-09T20:05:23","guid":{"rendered":"https:\/\/www.oakneagle.com\/?p=3607"},"modified":"2020-07-10T04:47:17","modified_gmt":"2020-07-10T02:47:17","slug":"how-to-build-bulletproof-core-with-your-own-bodyweight","status":"publish","type":"post","link":"https:\/\/www.oakneagle.com\/sl\/blog\/training\/how-to-build-bulletproof-core-with-your-own-bodyweight\/","title":{"rendered":"HOW TO BUILD BULLETPROOF CORE WITH YOUR OWN BODYWEIGHT"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3607\" class=\"elementor elementor-3607\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-element elementor-element-7e8fa53c elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-top-section\" data-id=\"7e8fa53c\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-3c5a1c5 elementor-column elementor-col-100 elementor-top-column\" data-id=\"3c5a1c5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ac786b elementor-widget elementor-widget-heading\" data-id=\"7ac786b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-xxl\">How to build a bulletproof core with your own bodyweight<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-element elementor-element-207d6630 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-top-section\" data-id=\"207d6630\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-699939c1 elementor-column elementor-col-100 elementor-top-column\" data-id=\"699939c1\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b88ab38 elementor-widget elementor-widget-shortcode\" data-id=\"b88ab38\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><i class='fa fa-calendar' aria-hidden='true'><\/i> 09-07-2020 | <i class='fa fa-user-circle' aria-hidden='true'><\/i> Jan Mo\u010dnik | <i class='fa fa-tags' aria-hidden='true'><\/i>&nbsp<a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/ab-training\/\">Trening za trebu\u0161ne mi\u0161ice<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/calisthenics\/\">Calisthenics<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/core\/\">Core<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/dragon-flag\/\">Dragon flag<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/hollow-body-hold\/\">Hollow body hold<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/l-sit\/\">L-sit<\/a>&sbquo; <a href=\"https:\/\/www.oakneagle.com\/sl\/tag\/plank\/\">Plank<\/a>&sbquo; <\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd80a5c elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-divider\" data-id=\"fd80a5c\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a718b30 elementor-widget elementor-widget-shortcode\" data-id=\"a718b30\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Domov<\/span><\/p><\/nav><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c6092c elementor-widget elementor-widget-divider\" data-id=\"7c6092c\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbbf506 elementor-widget elementor-widget-shortcode\" data-id=\"dbbf506\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"heateor_sss_sharing_container heateor_sss_horizontal_sharing\" ss-offset=\"0\" 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class=\"heateorSssSharingRound\"><i style=\"width:35px;height:35px;border-radius:999px;\" alt=\"Whatsapp\" title=\"Whatsapp\" class=\"heateorSssSharing heateorSssWhatsappBackground\"><a  href=\"https:\/\/web.whatsapp.com\/send?text=HOW%20TO%20BUILD%20BULLETPROOF%20CORE%20WITH%20YOUR%20OWN%20BODYWEIGHT https%3A%2F%2Fwww.oakneagle.com%2Fsl%2Fblog%2Ftraining%2Fhow-to-build-bulletproof-core-with-your-own-bodyweight%2F\" rel=\"nofollow noopener\" target=\"_blank\"><ss style=\"display:block\" class=\"heateorSssSharingSvg heateorSssWhatsappSvg\"><\/ss><\/a><\/i><\/li><\/ul><div class=\"heateorSssClear\"><\/div><\/div><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd60d02 elementor-widget elementor-widget-heading\" data-id=\"dd60d02\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-large\">How to build a bulletproof core with your own bodyweight<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-3ad3d57 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"3ad3d57\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-287cf5d elementor-column elementor-col-100 elementor-inner-column\" data-id=\"287cf5d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe11e6d elementor-widget elementor-widget-text-editor\" data-id=\"fe11e6d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p>To get visible six pack abs you need to have a low body fat percentage, which is achieved by being in a caloric deficit. You have to burn more calories than you consume to lose fat.<\/p><p>The purpose of abdominal training isn\u2019t to get you a six-pack. Instead, it\u2019s about strengthening your core muscles that support your entire body. All compound movements engage the core and to maintain proper form you need to have integrity in your posture.<\/p><p>One of the Best Core Exercises:<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-89b64f3 elementor-widget elementor-widget-text-editor\" data-id=\"89b64f3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Hollow body hold<\/strong> \u2013 the most fundamental static hold in all bodyweight exercises (30 seconds is a good goal). Hollow body hold is exercise that will blow your explosive strength up real quick, especially if you are working on your clean muscle ups. You may say where&#8217;s the connection between muscle ups and hollow body? Well, to produce the maximal amount of force when you are pulling, your body needs to be as rigid as possible so you don&#8217;t lose energy while pulling.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-3106072 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"3106072\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-b17c401 elementor-column elementor-col-100 elementor-inner-column\" data-id=\"b17c401\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9c8ae97 elementor-widget elementor-widget-image\" data-id=\"9c8ae97\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"961\" height=\"540\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/hollow-body-hold-oakneagle-rotated.jpg\" class=\"attachment-large size-large\" alt=\"hollow body hold\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/hollow-body-hold-oakneagle-rotated.jpg 961w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/hollow-body-hold-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/hollow-body-hold-oakneagle-768x432.jpg 768w\" sizes=\"(max-width: 961px) 100vw, 961px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-98d5556 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"98d5556\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2dfff78 elementor-widget elementor-widget-text-editor\" data-id=\"2dfff78\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>L sit<\/strong> <strong>&#8211;<\/strong> static core excercise that can be performed on parallettes, rings, pullup bar. Progress with bend knees if you can&#8217;t do it with legs extended yet.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-528ef20 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"528ef20\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-610854a elementor-column elementor-col-100 elementor-inner-column\" data-id=\"610854a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9820695 elementor-widget elementor-widget-image\" data-id=\"9820695\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"961\" height=\"540\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/L-sit-standard-parallettes-oakneagle-e1593806362126.jpg\" class=\"attachment-large size-large\" alt=\"L sit\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/L-sit-standard-parallettes-oakneagle-e1593806362126.jpg 961w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/L-sit-standard-parallettes-oakneagle-e1593806362126-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/L-sit-standard-parallettes-oakneagle-e1593806362126-768x432.jpg 768w\" sizes=\"(max-width: 961px) 100vw, 961px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbea1ea elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bbea1ea\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c99a427 elementor-widget elementor-widget-text-editor\" data-id=\"c99a427\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Plank and side plank <\/strong><\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-10df603 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"10df603\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-f097cbb elementor-column elementor-col-50 elementor-inner-column\" data-id=\"f097cbb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-be1d803 elementor-widget elementor-widget-image\" data-id=\"be1d803\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"1024\" height=\"534\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/plank-oakneagle-1024x534.jpg\" class=\"attachment-large size-large\" alt=\"plank\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/plank-oakneagle-1024x534.jpg 1024w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/plank-oakneagle-300x156.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/plank-oakneagle-768x400.jpg 768w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/plank-oakneagle-rotated.jpg 1214w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cb2a02 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"0cb2a02\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c20d9cf elementor-widget elementor-widget-image\" data-id=\"c20d9cf\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"961\" height=\"540\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/side-plank-oakneagle.jpg\" class=\"attachment-large size-large\" alt=\"side plank\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/side-plank-oakneagle.jpg 961w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/side-plank-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/side-plank-oakneagle-768x432.jpg 768w\" sizes=\"(max-width: 961px) 100vw, 961px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-30becd2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"30becd2\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6acdab elementor-widget elementor-widget-text-editor\" data-id=\"c6acdab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Dragon flag<\/strong> \u2013 lie down on a bench and grab hold of it with your hands. Raise your entire lower body up into the air and move it down as slow as possible.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-11e0ea7 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"11e0ea7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-f4a4580 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"f4a4580\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8fe244d elementor-widget elementor-widget-image\" data-id=\"8fe244d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"1024\" height=\"576\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-hold-oakneagle-1024x576.jpg\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-hold-oakneagle-1024x576.jpg 1024w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-hold-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-hold-oakneagle-768x432.jpg 768w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-hold-oakneagle.jpg 1334w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-569bb05 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"569bb05\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a067f2f elementor-widget elementor-widget-image\" data-id=\"a067f2f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"1024\" height=\"576\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-oakneagle-1024x576.jpg\" class=\"attachment-large size-large\" alt=\"dragon flag\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-oakneagle-1024x576.jpg 1024w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-oakneagle-768x432.jpg 768w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/dragon-flag-oakneagle.jpg 1334w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebd20b8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ebd20b8\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c113679 elementor-widget elementor-widget-text-editor\" data-id=\"c113679\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Ab wheel \/ ring rollouts<\/strong> \u2013 use a special ab wheel \/ skateboard \/ regular basketball or gymnastic rings.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-87acb1a elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"87acb1a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-6aa780f elementor-column elementor-col-50 elementor-inner-column\" data-id=\"6aa780f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-85527cd elementor-widget elementor-widget-image\" data-id=\"85527cd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"1024\" height=\"576\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-starting-position-oakneagle-1024x576.jpg\" class=\"attachment-large size-large\" alt=\"ab rollouts\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-starting-position-oakneagle-1024x576.jpg 1024w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-starting-position-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-starting-position-oakneagle-768x432.jpg 768w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-starting-position-oakneagle-rotated.jpg 1334w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e3e834 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"4e3e834\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ece9744 elementor-widget elementor-widget-image\" data-id=\"ece9744\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"1024\" height=\"576\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-oakneagle-1024x576.jpg\" class=\"attachment-large size-large\" alt=\"ab rollouts\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-oakneagle-1024x576.jpg 1024w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-oakneagle-300x169.jpg 300w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-oakneagle-768x432.jpg 768w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/rings-ab-rollouts-oakneagle-rotated.jpg 1334w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-0dae1f8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0dae1f8\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d2eac5 elementor-widget elementor-widget-text-editor\" data-id=\"4d2eac5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Hanging leg or knee raises<\/strong> \u2013 hang with your elbows locked out, and rear shoulder scapula muscles activated. Raise your legs or knees as high as possible. It is important to not use momentum \/ swinging for cheating and not lean backwards (You don&#8217;t want to use back muscles)<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-element elementor-element-57dc06a elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-inner-section\" data-id=\"57dc06a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-8dfc163 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"8dfc163\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4e11ef2 elementor-widget elementor-widget-image\" data-id=\"4e11ef2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"576\" height=\"1024\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-starting-position-oakneagle-576x1024.jpg\" class=\"attachment-large size-large\" alt=\"leg raises\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-starting-position-oakneagle-576x1024.jpg 576w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-starting-position-oakneagle-169x300.jpg 169w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-starting-position-oakneagle.jpg 750w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-541b752 elementor-column elementor-col-50 elementor-inner-column\" data-id=\"541b752\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-97f5c31 elementor-widget elementor-widget-image\" data-id=\"97f5c31\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image\">\n\t\t\t\t\t\t\t\t\t\t<img width=\"576\" height=\"1024\" src=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-oakneagle-576x1024.jpg\" class=\"attachment-large size-large\" alt=\"leg raises\" loading=\"lazy\" srcset=\"https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-oakneagle-576x1024.jpg 576w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-oakneagle-169x300.jpg 169w, https:\/\/www.oakneagle.com\/wp-content\/uploads\/2020\/07\/leg-raises-oakneagle.jpg 750w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/>\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-bdab068 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"bdab068\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a093e0 elementor-widget elementor-widget-text-editor\" data-id=\"4a093e0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p>We know two primary types of core training; dynamic and static training. Static training involves the joint and muscle either working against an immovable force (maximal muscle action) or being held in a static position while opposed by resistance (submaximal muscle action) [1]. Actions within a wide variety of sports require isometric strength; for example, Judo, gymnastics, climbing, mountain biking, wrestling and horseback riding [2] Dynamic strength is the ability to exert a muscle force concentrically or eccentrically repeatedly or continuously over time. Due to the body\u2019s functional design, during dynamic movement there is more dependence on core musculature than just skeletal rigidity as in a static situation; as the purpose of movement is to resist a force that changes its plane of motion [1].<\/p><p>As you can see we actually choosed 3 static and 3 dynamic core excercises. It is important to use both way of training your core and to combine these two variations.<\/p><p>In all that excercises you should be careful that you lower back doesn&#8217;t arch, because that could lead to some injuries. Your core must be squeezed and its strength will determine how well you\u2019ll maintain good form during movements and will also give you a rock solid abdominal wall. It\u2019s literally the foundation to get stronger in everything you do. DON\u2019T neglect it.<\/p><h1>Advantages of Core training<\/h1><p>\u00a0<\/p><p>One of the biggest advantages of Core training is absolutely the fact you can start everywhere and any time without requirement of special equipment. But why would you want to do it? We answer this question in this section with giving following tips:<\/p><ul><li><strong>It tones and define your abdominal muscles<\/strong>, and so it gives you aesthetics benefit. Although it takes caloric deficit to burn abdominal fat, core excercises strengthen and tone the underlying muscles.<\/li><li><strong>Stronger core makes it easier to do many activities<\/strong>, such as simple things like carrying stuff around or swinging a golf club or even getting a glass from the top shelf or bending down to tie your shoes. Strong core is also important for athletes, such as runners, because weak core muscles could lead to more fatigue, weak endurance and more injuries, while your technique will suffer consequential.<\/li><li><strong>Core excercise helps with achieving your fitness goals. <\/strong>Aerobic excercise and muscular fitness are in the biggest focus of most fitness programs. But when you have well-rounded fitness program, consider including core excercises in the mix for perfection. It will help you with faster progression, and prevent some injuries and help you handle more weight load.<\/li><\/ul><p>Never neglect your core training, whether you are novice taking the first steps of your fitness journey or an advanced fitness athlete hoping to optimize your results. A well rounded fitness program is the best way to go.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d554816 elementor-widget elementor-widget-text-editor\" data-id=\"d554816\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><h1>Sources<\/h1><p>\u00a0<\/p><p>[1] M.C. Siff, Supertraining, Supertraining Institute, Denver (2004)<\/p><p>[2] M.H. Stone, K. Sanborn, H.S. O\u2019Bryant, M. Hartman, M.E. Stone, C. Proulx, B. Ward, J. Hruby, Maximum strength-power-performance relationships in collegiate throwers, Journal of Strength and Conditioning Research, 17 (2003), pp. 739-745<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-element elementor-element-3657607 elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-section elementor-top-section\" data-id=\"3657607\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-03bfdab elementor-column elementor-col-100 elementor-top-column\" data-id=\"03bfdab\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<section class=\"elementor-element elementor-element-184fb10 elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-invisible elementor-section elementor-inner-section\" data-id=\"184fb10\" data-element_type=\"section\" data-settings=\"{&quot;animation&quot;:&quot;none&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-element elementor-element-379b28c elementor-column elementor-col-25 elementor-inner-column\" data-id=\"379b28c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ee456cc elementor-widget elementor-widget-shortcode\" data-id=\"ee456cc\" data-element_type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div 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You have to burn more calories than you consume to lose &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.oakneagle.com\/sl\/blog\/training\/how-to-build-bulletproof-core-with-your-own-bodyweight\/\"> <span class=\"screen-reader-text\">HOW TO BUILD BULLETPROOF CORE WITH YOUR OWN BODYWEIGHT<\/span> Read More &raquo;<\/a><\/p>","protected":false},"author":2,"featured_media":3774,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":[],"categories":[32,22],"tags":[41,36,38,40,43,39,42],"_links":{"self":[{"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/posts\/3607"}],"collection":[{"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/comments?post=3607"}],"version-history":[{"count":35,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/posts\/3607\/revisions"}],"predecessor-version":[{"id":3769,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/posts\/3607\/revisions\/3769"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/media\/3774"}],"wp:attachment":[{"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/media?parent=3607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/categories?post=3607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oakneagle.com\/sl\/wp-json\/wp\/v2\/tags?post=3607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}