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Dragon Flag exercise, also known as the "bodyweight plank," is a challenging yet effective exercise that can help you build a stronger core and improve your overall athletic performance. While it may seem intimidating at first, with the right techniques and consistent practice, you can master this exercise and reap its many benefits.
In this article, we will go over the steps and techniques involved in mastering the Dragon Flag exercise, as well as the muscles worked during this exercise.
What is the Dragon Flag Exercise?
This is a bodyweight exercise that targets the core muscles, primarily the rectus abdominis, transverse abdominis, and obliques. It involves lying on your back with your arms overhead, gripping a bench, or something sturdy, and gradually lifting your legs and torso off the ground until your body is in a straight line.
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Steps to Master the Dragon Flag Exercise
Follow these steps closely to execute this workout:
Step 1: Build Core Strength
Before attempting the exercise, it's essential to develop a strong core. You can start by performing basic exercises such as planks, sit-ups, and crunches. Incorporate these exercises into your workout routine and gradually increase the intensity and duration.
Step 2: Master the Straight Leg Raise
The straight leg raise is an exercise that mimics the first part of the dragon flag exercise. Lie on your back with your hands by your sides, palms facing down, and legs straight. Slowly lift your legs off the ground and raise them until they're perpendicular to the floor.
This exercise will help you build the strength necessary to perform the Dragon Flag exercise.
Step 3: Get into Position
To get into the starting position, lie on your back on a flat bench, with your hands holding the bench above your head. Your elbows should be straight. Engage your cores and lift your legs, keeping them straight until your body is in a straight line.
Step 4: Lower Your Body
Slowly lower your body until your legs are almost touching the bench. Keep your body straight and your core engaged. Avoid letting your hips sag or arch your back, and use your core muscles to control your descent.
Step 5: Raise Your Body
Once you reach the bottom of the movement, use your core muscles to raise your body back up until you're in the starting position.
Step 6: Repeat
Repeat the exercise for the desired number of repetitions. Remember to keep your body straight and your core engaged throughout the movement.
Muscles Worked During the Dragon Flag Exercise
The Dragon Flag exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. However, it also works several other muscle groups, including:
Hip Flexors
Hip flexors are a group of muscles that run from your hips to your thighs. They are responsible for bending your hips and lifting your legs. During the Dragon Flag exercise, your hip flexors work to lift your legs off the ground and maintain the position throughout the movement.
Lower Back Muscles
The muscles of the lower back, including the erector spinae, work to stabilize your spine and maintain proper posture during the exercise. They also help to control your descent as you lower your body.
Shoulders and Arms
Your shoulders and arms work to keep your body in position during the exercise. They also work to stabilize your upper body and prevent your body from swinging or rocking during the movement.
This exercise is challenging yet effective and can help you build a stronger core and improve your overall athletic performance. While it may seem intimidating at first, with consistent practice and the right techniques, you can master this exercise and reap its many benefits.
Remember to start by building your core strength and gradually progress to more advanced exercises such as straight leg raises and Dragon Flag exercises. It's also important to maintain proper form and engage your core muscles throughout the movement to avoid injury and maximize the benefits of the exercise.
Incorporating this exercise into your workout routine can help you improve your core strength, stability, and overall athletic performance. So start practicing today and work towards mastering this challenging yet rewarding exercise.
