Bruce Lee performed the dragon flag, also called the flag, exercise as part of his grueling abdominal workouts. This intense, challenging movement requires high levels of strength in your core, back and legs. The movement involves lowering your body as one unit and holding it horizontal to the floor with only your shoulders and upper back supporting your weight. Start with a partial flag, and gradually work your way up to the full dragon flag.
Step 1
Lie on your back on a flat bench and grab the sides of the bench next to your head.
Step 2
Bend your knees and pull your hips off the bench until your knees are over your chest.
Step 3
Extend your legs above you so your torso and legs are vertical to the floor. Your head and shoulders support your body weight.
Step 4
Inhale and lower your legs and hips toward the bench. Keep your body rigid; you should be in a straight line from your shoulders to your ankles.
Step 5
Pause when your body is a few inches above the bench. Exhale and reverse the motion, pulling your legs and hips back to the vertical position.
Step 6
Exhale and reverse the movement. Legs vertical to the floor.
Tips and Warnings
- Do not bend your hips during this exercise. Start by only lowering your legs one-quarter of the distance. Gradually work your way up to a half dragon flag and then a full dragon flag. Bend your knees for an easier version of the dragon flag exercise.
- The dragon flag exercise places a lot of pressure on your upper back and neck. Consult a physician before beginning any exercise program.
Things You'll Need
- Flat weight bench
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