DRAGON FLAGS

Dragon Flags are one of the most impressive and difficult core exercises that you can do, and mastering them will create some seriously strong abs.

As a core exercise on their own they are awesome. They also happen to help you develop more advanced calisthenics skills. The strength that dragon flags can build in the hollow body position is pretty much unparalleled, and that strength transfers across to many other exercises and sporting activities that require core strength and control.

One thing I would recommend when starting your dragon flag journey is to begin with easier progressions, such as the straddle or single leg. The reason being you want to make sure that your body alignment is perfect. Remember this is an exercise first and foremost to strengthen the abs, you don’t want your lower back taking the hit, which is what happens if you bend your legs or arch your lower back.

Here are some pointers for you:

• Hold onto something stable and unmovable.

• Start by bringing your knees to your chest and push your hips through to straighten the legs.

• Maintain tension in your abs and glutes to control the movement and maintain alignment.

• Think about tucking your belly button into your ribcage.

• Engage your shoulders and back by pulling on what you’re holding onto.

• Don’t allow your legs to drop and your back to arch as you lower down.

• The movement gets harder the lower down you are able to travel.

• Either go all the way to the floor and pull back up, maintaining alignment, or hold at around 45º for time.

• Point your toes.

• Aim for 4-6 reps or 20-30 secs and build from there.

The main thing is to maintain that arrow straight body line. It’s more effective for your abs and is aesthetically more pleasing on the eye.