Dragon Flag is one of those complicated forms of workout that helps to develop rectus abdominis that is six-pack abs. It is a trademark exercise of legendary martial artist Bruce Lee. He gave a huge credit for Dragon Flag to build his strong well-built eye-catching physique. It is one of the difficult core exercises that avail you to develop stability and build overall strength in your body.
Dragon Flag should only be attempted by athletes, martial artists, and advanced level exercisers because it requires a high level of upper body strength. Do not attempt this at home. While doing this exercise you can develop a lot of stress and pressure on joints. This workout tests the entire core stability of your body.
How to do Dragon Flag
Step By Step Instructions
- Lie down on the back on a smooth floor. You need a strong grip to hold something, it could be a stable object or a bench. Make sure that your grip is firmly strong.
- By keeping your body rigid, holding the arms to your object, lift your legs together straightly at vertical position.
- Lift as much as possible above the floor, hold for 10 seconds and slowly lower your legs and repeat the position 4 to 5 times. This pose is known as the dragon flag pose.
- Make sure that while lifting your legs, point your toes straight and don’t bend the hips. The leg’s position should look like a minute clock pointing straight.
Different Forms of Dragon Flag
Negative Single Leg
In this position, you have to lift your both legs up straight by squeezing your abs and glutes. Once you raise your both legs, only bend your right leg and stick it near your left leg knee. Remember your left leg should point straight. Jointly bring both the legs down parallel to your body. Do this movement for your left leg too. This variation targets your knee muscles and glutes and helps to maintain stability at the core.
Negative Straddle
In this position, you have to lift your both legs up straight by squeezing your abs and glutes. Once you raise your both legs, only bend your right leg and stick it near your left leg knee. Remember your left leg should point straight. Jointly bring both the legs down parallel to your body. Do this movement for your left leg too. This variation targets your knee muscles and glutes and helps to maintain stability at the core.
Static Dragon Flag
This variation is the same as that of the standard dragon flag, except you have to hold your dragon flag pose for at least 10 seconds if possible. The static position helps to build your overall body strength and increases core stability. This variation directly targets building your abs.
Switch Kick Dragon Flag
This forms itself states that you need to kick your legs in the air. While lifting your legs above the floor, start kicking at the angle. Make sure you switch your legs, once kick with right and then kick with left by keeping alternate legs in an erect position. This variation helps your lower body muscles to activate.
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Dragon Flag Flutter Kicks
Flutter kicks form is slightly the same as that of switch kick form. Once your legs are above the floor in the dragon flag angle, keep your both legs straight and just do a mini walk by moving your legs up and down in the air. Make sure your legs are erect and don’t bend the knees. You just have to give flutter kicks.
Drag Flag Leg Extension
This is a simple form of dragon flag. When you are raising your legs, then bend your knees such that the knees should reach your head. Then extend your leg straight. Repeat this movement for about 10 reps. This form helps you to recover from thigh pain and also focuses on activating thigh muscles.
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Dragon Flag with 5lb Weight
This form is a good one that helps you to gain lower body strength. This is just a standard form of dragon flag but should be done with adding weights. Weight should be tied to your legs just above the ankle. Lift your legs with weight straight and hold for 5 seconds in the air. Then slowly lower your legs. Repeat this movement for about 5 reps.
Benefits
- Since it is an advanced level of abs workout, it helps to work on many muscles at a time.
- The entire torso is being worked upon while doing the dragon flag. To achieve muscular endurance, it targets other main muscles like glutes, hip flexors and lower back muscles.
- The longer you hold the position the more it will benefit you to improve your whole-body flexibility.
- Muscle mass increment is one of the major benefits of dragon flag workout.
- You can expect quick development of upper body strength and great spine health.
- If you want those perfect abs like Bruce Lee and Sylvester Stallone, then you really have to sweat it out and dragon flag is a perfect choice for you.
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