From novice to ninja: How to train for and execute the dragon flag

The dragon flag, made popular by Bruce Lee, is a fabuloud core exercise that provides absolute core stability and looks extremely amazing.

It entails an athlete resting on their back, pivoting from the upper back to raise their feet as high as they can while keeping the torso straight. It then involves slowly lowering the body till it's hovering just above the floor.

This exercise is a more challenging variation of strength training when you just lift your own bodyweight against gravity.

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How to perform the dragon flag exercise?

It's an advanced bodyweight exercise. (Image via Unsplash/Kate Trysh)

To begin, lie on your back, and curve your upper back upward such that the feet are pointed directly upward. Slowly lower your legs and body till you're hovering barely over the ground.

Here are the steps to follow:

• On the bench, lie on your back, and hold the sides with both hands.
• Lift your legs till the toes are pointing upward while bracing the core.
• The body should be straight from toes to chest, and just your head and upper back should contact the bench.
• At the peak of the exercise, pause.
• Carefully descend your legs, keeping them extended and watching out for an arched back.

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How to prepare for the dragon flag exercise?

You have to be fairly strong before you jump on the first dragon flag. To become stronger, you should also perform top-notch exercises.

These include hollow body holds, hollow body rocking, hanging and lying leg lifts. These are fundamental core workouts that can strengthen the core as you progress towards the dragon flag's end objective.

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Tips to remember

This exercise was introduced by Bruce Lee. (Image via Unsplash/Bogdan Pasca)

To advance to the dragon flag, start with lying leg lifts and reverse crunches. If you're still unable to perform a full dragon flag, focus on the eccentric movement instead.

To do so, elevate your legs till the hips are fully extended, and drive your feet upward till the body is in a straight line. Repeat by lowering the flag back to its usual starting position.

Avoid pulling too hard into the bench with your arms since this will put too much pressure on your cervical spine. Resist the impulse to bend too much. Let the lower back arch.

Focus on maintaining a straight line from ankles to shoulders while contracting the glutes and core.

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Variations of dragon flag exercise

If you have mastered the dragon flag exercise, you can try some variations:

1) One-legged dragon flag

Here’s how to do it:

• Start by lying down close to a base hold.
• Hold on to the base's support till the entire body is upright, and raise your lower body.
• Keep one leg straight while tucking the other one in.
• As you descend, maintain a solid body line position, and bring the body close to the ground.
• For the stated number of times, repeat the motion.
• Repeat on the other leg for the allotted repetitions.

2) Dragon flag straddle

Here’s how to do it:

• Start by lying down close to a base hold.
• Hold on to the base's support till the entire body is upright, and raise your lower body.
• Put your legs in a straddle position.
• As you descend, maintain a solid body line position, and bring the body close to the ground.
• For the appropriate number of times, repeat the motion.

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If you still have neck or back issue, stay away from this activity. Make sure you fulfill all the requirements. Stop immediately if you experience any discomfort while performing this exercise.