DRAGON FLAG

Learn How To Do Dragon Flag And Its Benefits

HOW TO DO DRAGON FLAG

DRAGON FLAG

The Dragon Flag is an advanced and demanding exercise known for its extensive benefits, particularly in strengthening the core muscles. Precision in controlling the body's movement, both during the descent and ascent phases, is crucial for mastering this challenging calisthenics move.

Performing Dragon Flags requires precise control in both the eccentric (lowering) and concentric (raising) phases, demonstrating mastery of coordination and control, essential elements in advanced calisthenics.

Due to its difficulty level, the Dragon Flag is not recommended for beginners. Strong core muscles and advanced muscle coordination are prerequisites for executing this exercise effectively.

HOW TO PERFORM:

Set Up:

  1. Lie flat on your back on a sturdy bench or a flat surface.

  2. Ensure head support by holding onto the bench or using a neck cushion.

  3. Place hands firmly on the bench or grip a stable surface above your head.

Leg Raise:

  1. Lift legs and hips off the bench or ground, keeping them straight.

  2. Maintain a straight body line from head to feet, engaging core muscles for stability.

Controlled Descent:

  1. Slowly lower legs and hips towards the bench while maintaining a straight body line.

  2. Focus on using abdominal muscles to control the movement.

Raise Your Flag:

  1. Once legs are close to the bench or ground (but not touching), use core strength to reverse the movement.

  2. Raise legs and hips back up to the starting position.

Repeat: Perform the exercise for your desired number of repetitions.

FORM TIPS AND COMMON MISTAKES TO AVOID:

  • Keep arms and hands firmly planted for stability.

  • Emphasize controlled movements, avoiding swinging or using momentum.

  • Maintain a straight body line throughout the exercise.

  • Breathe steadily and avoid holding your breath.

  • If neck discomfort occurs, consider using a cushion or towel for support.

BENEFITS OF DRAGON FLAG:

  1. Core Strength: The exercise targets the rectus abdominis, obliques, and lower back muscles, resulting in a stronger and more stable core.

  2. Six-Pack Development: Dragon Flags contribute to well-defined abdominal muscles, working towards achieving a sculpted appearance.

  3. Isometric Strength: The isometric component requires continuous engagement of core muscles, showcasing your control during the exercise.

  4. Impressive Visual Display: Successfully executing Dragon Flags not only provides physical benefits but also visually impresses, earning respect from fellow fitness enthusiasts and highlighting your dedication to your fitness goals.

MUSCLE GROUPS

Primary:

Abs

Equipment:

Bench

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