The Dragon Flag is an effective abs exercise for experienced athletes.

The Dragon Flag is a complex exercise on the core muscles with its own weight, which can help develop greater overall core strength and an incredibly strong, well-defined six-pack abs. Since this is not only difficult, but also causes a lot of stress on the joints, only more advanced athletes and athletes with a high level of overall body strength should try to perform it.Goals: core muscles and abs

Necessary equipment: bench

Level: Advanced

Advantages

This advanced technique works through the entire torso from head to toe. It is difficult to find at least one exercise that could involve so many muscles at the same time. This movement engages all the stabilizers of the body, and since it requires controlled eccentric movement, this exercise builds strength faster than isolated exercises on the body. The longer you hold the dragon flag and the longer you complete each rep, the more benefits you get from the exercise.

Step-by-step instructions

1. Take the correct position by locking your hands above your head. You can do this on a bench by holding your hand next to your head and holding onto the edges of the bench, or you can take a steady object over your head. Some people use kettlebells or a barbell, but using something fixed and stable is a bit more practical and safer.

2. Tighten the torso and lift the legs up, but keep the body firm from the shoulders to the toes and avoid bending the hips. Stretch out your toes to maintain the correct body position.

3. After lifting, slowly lower your legs in a controlled motion, not allowing any part of your body to touch the bench, except the upper back and shoulder. If you bend, lower your hips or arch your back, you still don't have enough strength for this exercise.

4. Lower the body until it hovers over the bench.

5. Repeat if possible.

As soon as it becomes difficult for you to keep the right shape, it will mean that the approach is over.

Common mistakes

Avoid these mistakes to get the most out of this exercise and reduce the risk of overexertion or injury.

Arching back

The deflection in the lower back removes the emphasis from your abs and transfers it to the lower back with the risk of overexertion.

Poor warm-up and rest between sets

Make sure you get warmed up before making the dragon flag. Take a full rest between sets of one to three minutes.

Modifications and variations

You can perform this extended exercise in different ways to bring it to the full or to advance further.

Need a modification?

If you can't make a dragon flag, you can adjust to it by doing the dragonfly exercise, in which only the body is strained to the buttocks, the legs are bent at an angle of 90 degrees. Here's how to make a dragonfly:

1. Lie down on the bench, grasp the edges of the bench behind your head with your hands.

2. Bend your knees and raise your hips at a 90-degree angle, and then with one full effort strain and lift your torso to the ceiling. You should have a partial dragon flag, but your knees are bent at a 90 degree angle.

3. Hold this position for a few seconds, and then slowly lower your torso until it hangs slightly over the bench.

Once you learn how to do this movement, you can gradually work on stretching your legs until you can do the dragon flag with completely straight legs.

Ready to take on the challenge?

At first, you will most likely be able to do only one repetition and work on holding the position. As soon as you hone your form, doing more repetitions and approaches will become easy.

Using an inclined bench will give you a greater range of motion and a greater load on the muscles.

For further testing, make a dragon flag with ankle weights.

Safety and precautions

Avoid this exercise if you have back, neck or shoulder injuries. Make sure you meet all the requirements. Stop if you feel pain.