Dragon Flag

Dragon Flag is an advanced core exercise that mainly trains the abdominal muscles, hip flexors and lower back. This exercise is known to be one of Bruce Lee's favorite exercises for building core strength. Dragon Flag requires great control and strength throughout the body, especially in the core and hips, and is perfect for those who want a challenging abdominal exercise.

Correct Form and Technique

Follow this step-by-step guide to perform Dragon Flag correctly:

  1. Start by lying down on a bench or flat surface. Keep your hands behind your head and grip the bench or a stable surface for support.
  2. Engage your core muscles and lift your legs up towards the ceiling while keeping your whole body straight.
  3. Slowly lower your body back down, but make sure your back doesn't touch the surface. The whole body should remain in a straight line.
  4. Maintain control throughout the movement and lift your body back to the starting position.

Watch this video showing how to perform the Dragon Flag :

Common Errors

Here are some common mistakes that are often made during Dragon Flag and how to avoid them:

  • Performing too quickly: One of the most common mistakes is performing the movement too quickly. This can lead to poor control and reduced efficiency. Perform the exercise slowly and with control for best results.
  • Bent back: Many people allow the lower back to bend during the movement, which can lead to injury. Keep your body as straight as possible throughout the movement to avoid strain on the lower back.
  • Lack of core stability: If you do not engage your core sufficiently, you will lose control of the exercise. Be sure to keep your core tight throughout.

Modifications and Variations

For those new to Dragon Flag, there are easier versions of the exercise:

  • Modified Dragon Flag: If the full Dragon Flag is too challenging, try starting with just lifting your hips and not your whole body. This will help you build strength gradually.
  • Bending knees: Bending the knees during the movement makes the exercise easier by reducing the strain on the core.

Watch another video of Dragon Flag with an alternative approach:

Number of Reps and Sets

Dragon Flag is a demanding exercise, so it's important to listen to your body. For beginners, it is recommended to start with 3 sets of 3-5 reps. As you get stronger, you can increase to 3 sets of 8-10 reps. Remember to take breaks between sets to let your core rest.

Breathing technique

Correct breathing technique is essential to maintain control throughout the exercise. Breathe in deeply before starting the movement, and breathe out slowly as you lower your body towards the surface. Breathe in again as you raise your body back to the starting position.

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