Strengthen your core with dragon flag exercises

Exercises like leg raises, crunches, and planks can all improve core strength. If you do these regularly and want to challenge yourself, try the Dragon Flag exercise. It is believed that martial arts master and actor Bruce Lee did it as part of his physical training. Although it is considered a full-body workout, it is known to specifically target your core muscles. This is a tough but effective exercise that can improve core strength and increase flexibility. However, beginners should perform simple core exercises such as crunches before attempting this difficult movement.

What is the Dragon Flag Exercise?

This is bodyweight training that focuses primarily on strengthening the core muscles. For this exercise, lie on your back and grasp a firm surface with both hands for support. From there, lift your entire body off the floor, keeping it straight from shoulders to toes like a flag on a pole.

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

Muscles trained while performing the Dragon Flag exercise

core muscles: The core is like an anatomical box made up of several muscle groups used in this exercise. According to a 2020 study published in the International Journal Of Environmental Research And Public Health, core muscles include:

• rectus abdominis (abdominal muscle)
• internal obliques and external obliques
• erector spinae
• lumbar multifidus
• Horn loin

hip flexors: These muscles are used to raise and lower your 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 Strengthen your core

The main benefit of dragon flag exercises is that they increase core strength. “Every movement of the exercise activates your abdominal muscles, obliques, and psoas muscles, creating a strong, rounded core,” say the experts.

2. Improved stability and balance

The dragon flag exercise is an excellent workout that improves overall body stability. You must maintain stability while keeping your body in a straight line and lowering slowly. To do this, you need balance and strength. The increased stability also benefits other physical activities and reduces the chance of injury from everyday movements. A 2021 study published in the Baltic Journal of Health and Physical Activities found that dragon flag exercises, performed as part of core strength training, can improve balance.

3. Increased flexibility

Dragon Flag is a strength training exercise, but it helps increase flexibility, especially in the lower back and hamstrings. “Moving your body in controlled lowering and raising motions stretches the muscles in your spine and legs, improving flexibility and mobility over time,” says Dr. Ashai.

4. Train your whole body

Dragon flag exercises are often thought of as an effective core workout, but they work on the entire body. Performing this exercise will strengthen your shoulders, chest, arms, buttocks, and legs. Exercises that target the entire body of muscles can help increase overall muscle tone and strength.

5. Improve mental strength

Dragon flag exercise is a demanding workout that requires concentration and mental discipline. “Maintaining body control during exercise can be difficult, especially when performing multiple repetitions,” experts say. Over time, by consistently practicing this, you will develop mental strength.

6. May reduce back pain

Lower back pain is a common problem, especially among people who work in front of a computer for long periods of time. A study published in the Journal of Functional Morphology and Kinesiology in 2024 found that core strength training was more effective than general exercise in reducing lower back pain.

How do I perform the Dragon Flag exercise?

• Find a solid support that you can grab with both hands. It can be a bench or a horizontal bar.
• Lie on your back on the floor with your head and neck in a neutral position.
• Lift your legs off the ground and swing them straight over your torso, keeping your core engaged.
• Start from a safe position by grabbing the sides of the bench with both hands to support yourself.
• Gradually raise your body until your legs are kept straight and your torso is vertical or directly above your toes.
• Lower it slowly, controlling your movements.
• Try to do 3 sets of 10 to 15 reps.

Who should avoid Dragon Flag exercises?

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

Dragon flag exercises help strengthen your core and improve flexibility. This is an advanced move that requires considerable strength and control. Therefore, to prevent injuries, first assess your fitness level.