ActiveWorkoutsThe exercise you’re not doing to hit your core muscles and abs: dragon flagsWant a core of steel and rippling abs, give these a go (spoiler alert: they’re hard)When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsThe exercise you’re not doing to hit your core muscles and abs: dragon flagsWant a core of steel and rippling abs, give these a go (spoiler alert: they’re hard)When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Want a core of steel and rippling abs, give these a go (spoiler alert: they’re hard)
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
These days, everyone wants a strong coreandabs, but great core exercises don’t necessarily hit your abdominal muscles and ab exercises don’t always work your deep core muscles. So, what do you do? Well, you could do a mixture of the two, or you could try dragon flags.
“They work your deep core muscles and superficial ab muscles,” say Cody Lwin, a Certified Strength and Condition Coach and Sports Therapist atCalcot Spa’s Grain Store. “But it is a really advanced core exercise,” he warns.
He’s not wrong, the lowering portion of the exercise requires solid core strength, while lifting your legs back over your body will require you tosqueezeyour abs muscles like you never have before. Expect your obliques, abdominals, glutes, lower back, lats and serratus muscles to all be left on fire afterwards.
Although it’s a tough exercise to learn and build up to, the payoff is worth it. Up for the challenge? Here’s how to execute the exercise.
How to do dragon flags
A great thing about dragon flags (once you’ve mastered them) is that they can pretty much be done anywhere, you just need a surface to grab onto near your head. Alternatively, you can also perform them led on aweight benchand hold onto this. Here’s how to do a dragon flag:
This is an extremely advanced core exercise that does require a good base level of core strength, so don’t worry if you don’t get it first time. Leg raises lying on your back are a good exercise to build this base strength, before attempting the dragon flag. If you experience any pain throughout the movement, stop.
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