Dragon Flags For Abs - AnabolicMinds.com
    • Dragon Flags For Abs


      By Matt Tuthill Men's Fitness

      The dragon flag, a move named after its supposed inventor, Bruce Lee, isn’t just a flashy exercise that got dumped into the Rocky IV training montage because it looked cool. “It’s intense and very tough on your entire core,” says Jon Chaimberg, a strength coach for some of the world’s top MMA fighters. “The key is to work it slowly.” Despite the obvious advantages most guys still don’t write it into their programs. Remedy that by grabbing onto a bench and following the simple steps below. You’ll feel like a champ once you’ve finished a few sets. Just be careful. Screaming “Drago!” while you’re doing it will probably get you kicked out of the gym.

      1. Lie on a decline or fl at bench and grab the edge of it behind your head with both hands. Create tension throughout your body, starting with your traps, lats, and arms, and on down through your core and legs.


      2. Swing your feet upward until your body is almost vertical (your shoulder blades will stay planted on the bench). Keep your core tight and your body as straight as possible while pointing up in the air. Slowly lower your feet under control until they are just above the bench, or as far as you can to start. Lift your legs back up in the air again to complete a rep.


      TIP: Increase the difficulty by performing half reps to a 45-degree angle, which nixes the momentary rest at the top, or by pausing the exercise at various points during the range of motion. Doing so will give a hefty challenge to your stabilizing muscles.

      ALTERNATE MOVES
      Use these three exercises until you can pull off the dragon flag

      Lying Leg Raise
      Lie on the floor with your hands under your hips and raise your feet until they’re perpendicular to the floor. Use a slow negative (about six seconds) to mimic the difficulty of a dragon flag. Increase the diffi ulty by placing your hands behind your head.

      Hanging Leg Raise
      Grab a pull-up bar and lift your legs as high as you can without bending your knees or using any momentum.

      Bent-Knee Dragon Flag
      Bending your knees 90 degrees makes these a bit easier than the regular straight-leg variety.

      Source: http://www.mensfitness.com/fitness/a...he-dragon-flag
      Comments 3 Comments
      1. Torobestia's Avatar
        Torobestia -
        Oh, these have a name. I always called them the ab ripper for obvious reasons.
      1. evandem27's Avatar
        evandem27 -
        Originally Posted by Torobestia View Post
        Oh, these have a name. I always called them the ab ripper for obvious reasons.
        Now you can sound cooler when you tell your workout partner that "were gonna do dragon flags next" :p
      1. HardCore1's Avatar
        HardCore1 -
        I wonder if you could do the same move or one similar to it on the floor? Kinda like raising your torso up until your resting on your elbows or your chin touches your chest.

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