Bodyweight

Dragonflag

Dragonflag is an advanced bodyweight exercise for the full core, challenging abs and lower back to build strength and stability. Renowned for effectively sculpting a sturdy, defined midsection.
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Dragonflag instructions
Step-by-step instructions
1
Start by lying flat on your back on the floor or a bench and grasp something above your head.
2
Next, quickly raise both legs up at the same time while keeping them together until they're pointing towards the ceiling.
3
At the same time, lift your hips and lower back off the ground by using your shoulder blades to hold up your weight.
4
Try to keep your body as straight as possible while you're in this position.
5
Slowly lower your legs and hips back down to the starting position. This completes one repetition.
Start by lying flat on your back on the floor or a bench and grasp something above your head.
Next, quickly raise both legs up at the same time while keeping them together until they're pointing towards the ceiling.
At the same time, lift your hips and lower back off the ground by using your shoulder blades to hold up your weight.
Try to keep your body as straight as possible while you're in this position.
Slowly lower your legs and hips back down to the starting position. This completes one repetition.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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