Difficulty level: Advanced
Target Muscle: Abdominals
Equipment: Bodyweight
Instructions for proper form
1. Lie flat on your back on a bench or mat, with arms extended along your sides. 2. Engage your core and lift your legs up towards the ceiling, keeping them straight. 3. Slowly lower your legs towards the ground while maintaining a strong core and a flat back. 4. When your legs are just above the ground, hold for a moment, then raise them back up to the starting position. 5. Keep your movements controlled and avoid arching your back.
Common mistakes to avoid
1. Allowing the lower back to arch off the surface. 2. Not engaging the core adequately, which can lead to using the hip flexors instead. 3. Lowering the legs too quickly, which can cause a lack of control. 4. Not maintaining a straight line from shoulders to feet.
Benefits
Specific benefits of the exercise
Strengthens the rectus abdominis and the entire core, enhances stability, and improves overall body control.
Expected results and timeframe
With consistent practice (3-4 times a week), you can expect to see improved core strength and muscle definition in the abdominal area within 4-6 weeks..
Who this exercise is best for
Best for advanced fitness enthusiasts or athletes looking to challenge their core strength and stability.
Scientific studies supporting its effectiveness
Studies have shown that various forms of dynamic and isometric core exercises, including the dragon flag, effectively enhance core strength and stability, contributing to overall athletic performance.
Variations
Beginner modifications
1. Knee Tucks: Bend your knees and bring them towards your chest instead of keeping them straight. 2. Elevated Leg Raises: Perform lying leg raises with your back flat against the floor to build strength without the full dragon flag motion.
Advanced progressions
1. Add a weighted vest or ankle weights for increased resistance. 2. Perform the dragon flag with a leg variation, such as extending one leg straight while keeping the other knee bent.
Integrations
Complementary exercises
Planks, hanging leg raises, and swiss ball rollouts are excellent complementary exercises that can enhance overall core strength.
Super set recommendations
Super set with hanging leg raises or weighted sit-ups for an intense core workout.
Sample workout routines
1. Warm-up: 5-10 minutes of dynamic stretching. 2. Workout: 3 sets of 8-10 dragon flags, followed by 3 sets of 15-20 hanging leg raises, and 3 sets of planks (30-60 seconds). 3. Cool down: Abdominal stretches.
Exercise combinations
Combine dragon flags with other compound bodyweight exercises like push-ups or pull-ups to create a full-body workout.
Best time to do this exercise in your workout
Best performed at the end of a workout session, after a good warm-up, when core muscles are warm and engaged, but not fatigued from other exercises.