How to do Dragon Flag
1- Brace your core and raise your legs until your toes are pointed at the ceiling. Only your head and upper back should be touching the bench, and your body should form a straight line from your toes to your chest.
2- Pause at the top of the move, then lower your legs slowly, keeping them extended and making sure that your back doesn’t arch.
Benefits Of Dragon Flag
- The dragon flag is a hard and effective core exercise that also works your hips, back, and butt. This exercise is great for improving overall core strength, building a six-pack, and challenging your entire body.
- Dragon flag is a challenging exercise, strong core muscles and good muscle coordination are required to perform this exercise, so it is not recommended for beginners.
Dragon Flag Muscles Worked
Target Core Muscles: ▪ Rectus Abdominis ▪ Transverse abdominis ▪ Obliques ▪ Multifidus ▪ Pelvic floor ▪ Quadratus lumborum ▪ Erector Spinae
Target - Rectus Abdominis
Synergists - Obliques
Secondary - Erector Spinae
Secondary - Latissimus Dorsi
Secondary - Hip Flexor
Secondary - Gluteus
Secondary - Adductors