Dragon flag exercise: Benefits and steps | XpertsReviews.com

Exercises such as leg raises, sit-ups, and planks can all improve your core strength. If you do it regularly and want to challenge yourself, go for the dragon flag exercise. Martial arts master and actor Bruce Lee is believed to have performed it as part of his physical training. It’s considered a full-body workout, but it’s known to particularly target the core muscles. It’s a demanding but effective exercise that can improve your core strength and provide flexibility. However, beginners should perform simpler basic exercises like sit-ups before attempting this difficult move.

What is the dragon flag exercise?

This is a bodyweight exercise that primarily focuses on developing core muscles. In this exercise, you lie on your back with your hands gripping a firm surface for support. From here, you lift your entire body off the ground, keeping it straight from shoulders to toes, like a flag on a pole.

“The challenge is to maintain control as you lower and lift your body, while engaging your core, glutes and shoulders,” says physiotherapist and fitness expert Dr. Aijaz Ashai. This movement requires a high level of stability and core strength, making it an advanced level exercise for developing abdominal and overall body control.

Muscles engaged during the dragon flag exercise

Core muscles: The trunk is like an anatomical box made up of several muscle groups that are used in this exercise. According to a 2020 study, published in the International Journal of Environmental Research and Public Healthcore muscles include:

• Rectus abdominis (abdominals)
• The internal and external obliques
• The spinal erector
• Lumbar Multifidus
• Square of the loins

Hip flexors: These muscles are used to raise and lower the legs.
Glutes and hamstrings: These muscles help stabilize the lower body during movement.
Shoulders and upper body: Arms, chest and shoulders are used when gripping the bench for stability and control.

6 Benefits of Dragon Flag Exercise

1 Strengthens your core

The main benefit of the dragon flag exercise is its ability to improve core strength. “You develop a strong, rounded core because you activate your abdominal muscles, obliques and lower back with each movement of the exercise,” explains the expert.

2. Better stability and balance

The dragon flag exercise is a great workout to improve overall body stability. While keeping your body in a straight line and slowly lowering it, your body should stabilize. To do this, you need balance and strength. The improved stability integrates well with other physical activities and reduces the risk of injuries related to everyday movements. The dragon flag exercise is part of core strength training, which can increase balance, according to a 2021 study published in the Baltic Journal of Health and Physical Activity.

3. Increases flexibility

The dragon flag is a strength exercise, but it can help improve flexibility, especially in the lower back and hamstrings. “As you move your body through controlled down and up movements, the muscles in your spine and legs stretch, contributing to better flexibility and mobility over time,” says Dr. Ashai.

4. Engages your entire body

The dragon flag exercise is often considered an effective core workout, but it works the entire body. As you perform this exercise, you engage your shoulders, chest, arms, glutes, and legs. Training across the full spectrum of muscle engagement helps build overall muscle tone and strength.

5. Improves mental strength

The dragon flag exercise is a demanding workout that requires concentration and mental discipline. “Maintaining control of your body during exercise can be difficult, especially during multiple repetitions,” says the expert. Over time, consistent practice can help build mental toughness.

6. May Reduce Back Pain

Lower back pain has become a common problem, especially among those who work long hours in front of their computer. In a study published in the Journal of Functional Morphology and Kinesiology In 2024, core strength training has been shown to be more effective than general exercise in reducing lower back pain.

How to do the dragon flag exercise?

• Find a sturdy support that you can grip with both hands. It can be a bench or a horizontal bar.
• Lie flat on the floor on your back with your head and neck in a neutral position.
• Lift your legs off the floor and swing them across your torso in a straight line while keeping your core engaged.
• Grasp the side of the bench with both hands, holding firmly to start from a secure point.
• Gradually raise your body and make sure your legs stay straight and aligned to position your torso vertically or straight up from your toes.
• Go down slowly while controlling the movement.
• Try to do about 3 sets of 10 to 15 repetitions.

Who should avoid doing the dragon flag exercise?

• People who have spinal problems should avoid doing the dragon flag exercise as it could cause injury.
• The dragon flag is an advanced level exercise that requires a lot of core strength. Beginners should not try it without first building strength through other exercises.
• Pregnant women should also avoid this exercise as it puts a lot of pressure on the abdomen.

Dragon flag exercise can improve core strength and improve flexibility. This is an advanced movement that requires considerable strength and control. So, assess your fitness level first to avoid injuries.