Dragon Flag How To Do It – Exercise Guide – Benefits


The dragon flag is a stellar center activity that likewise works your hips, back and butt. This is the way to do a dragon flag, in addition to a summary of the relative multitude of best advantages 🐉 .

BTW, this movie is hella hard and requires full-body control and strength from head to pointed toe. So we likewise incorporated some bonehead elective activities that offer comparative outcomes.

Benefits of the dragon flag

The dragon flag essentially works center muscles like your:

  • rectus abdominis
  • cross over abdominis
  • obliques (inside and outside)

It likewise connects with your:

  • erector spinae
  • gluteal complex
  • hip flexors
  • adductors
  • latissimus dorsi

Instructions to do a dragon flag

Here is a bit by bit manual for mythical serpent banner like a star:

  • Lie faceup on a seat or the floor.
  • Arrive at your arms behind your head.
  • Snatch a seat, section, or post to assist you with preparing yourself.
  • Enact your whole middle as you lift your hips and shift your weight to your shoulders.
  • Drive your advantages, like the development you’d use to do an opposite mash, until they’re practically vertical.
  • Keep your center tight and body straight, and make an effort not to twist at your hips.
  • Gradually lower your legs to make a straight line from shoulders to hips and toes.
  • Balance your body weight on your shoulders as you stand firm on the situation.
  • Discharge.
  • Rehash.
  • Ace tip: If you’re doing the mythical serpent banner as a static hold, hold your legs as low as possible until you lose structure. Then rest for 1-3 minutes prior to rehashing the activity.

Normal errors Dragon Flag

The dragon flag can consume a large chunk of the day to consummate. Here are a few hints to assist you with keeping away from a physical issue.

Warm-up dragon flag

Make certain to give your muscles sufficient opportunity to heat up before you kill your dragon flag. A 10-minute cardio sesh typically gets the job done, however it could take more time for certain people. Likewise, remember to extend!

Try not to stretch past your boundaries

Your body needs time to recuperate after each sweat meeting. So don’t compel yourself to do an additional arrangement of mythical beast banners, particularly on the off chance that you can’t keep up with the appropriate structure. Furthermore, on the off chance that it harms, stop!

Try not to curve your lower back

Your spine ought to be adjusted as you hold the posture. Angling your back comes down on your lower back, and that can prompt a strain.

Keep it tight Dragon Flag

Attempt to draw in your abs as you lift and lower your legs. You ought to likewise draw in your glutes and thighs to keep your lower body in the right position.

Alterations Dragon Flag

Here are far to siphon up the volume on your dragon flag. Furthermore, just sit back and relax, we likewise have a few hints for how to make them a piece more straightforward.

Attempt scissor or shudder kicks

Prepared to take things to a higher level? Integrate some scissor (level) or shudder (vertical) kicks. Simply make a point to keep your developments tight and controlled.

Add lower leg loads

You can up the power by lashing on some lower leg loads, yet don’t go buck wild. The inappropriate structure can be a one-way pass to Ouch Town.

Twist your knees

Keeping a straight line from shoulders to toes is difficult. You can twist your knees to ease the heat off your abs. You can likewise switch back and forth between straight legs and twisted knees — once more, simply attempt to keep your developments slow and controlled.

Elective moves and movements

You probably won’t have the option to go from 0 to Bruce Lee in a day. Also, that is OK! Here are a few alterations to assist you with slipping into the dragon flag.

Board (and varieties) Dragon Flag

Muscles worked: deltoids, rectus abdominis, outside and inner obliques, cross over abdominis, erector spinae, serratus front and back sub-par, quads, gluteal complex, tibialis foremost

Level: novice to cutting edge (contingent upon the variety)

  • Begin your hands and knees.
  • Adjust wrists straightforwardly under shoulders.
  • Draw in your center as you press hands into the floor and step feet back.
  • Ascend onto your toes.
  • Keep a straight line from shoulders to hips and knees.
  • Get jawline into the chest and keep an impartial spine.
  • Try not to bend your back or let your hips transcend your shoulders.
  • Hold for 15 seconds.
  • Rehash.
  • Master tip: Add 10-15 seconds to your hold time until you can keep aboard for 1 moment. You can likewise attempt board varieties to continue to challenge yourself.
Dragon Flag
Dragon Flag

Leg raise – Dragon Flag

Muscles worked: quadriceps, iliopsoas and other hip flexors, rectus abdominis

Level: middle

  • Lie faceup with your arms at your sides, palms down. (Assuming your lower back or hamstrings are tight, you can put your hands under your hips.)
  • Initiate your abs.
  • Keep legs straight as you utilize your abs to lift legs and feet directly toward the roof or sky to make a 90-degree point.
  • Press your lower once again into the floor or mat to completely enact your abs and remove the tension from your lower back.
  • Gradually lower your legs however much you can prior to lifting them gradually back to a 90-degree point.
  • Complete 3 arrangements of 10-15 reps.
  • Genius tip: Don’t bring down your legs up to this point that your lower back clasps. As you fabricate endurance, you’ll have the option to bring down your legs farther without breaking structure.
Dragon Flag
Dragon Flag

Hanging leg raise

Muscles worked: rectus abdominis (especially lower abs), obliques, rectus femoris, hip flexors

Level: high level

  • Utilizing an overhand grasp, safely hold a jawline up bar or a comparable piece of gear and allowed your body to hang straight. Do whatever it takes not to allow your toes to contact the floor.
  • Actuate your center and raise your legs to a 90-degree point, holding your legs together and straight.
  • Gradually return your legs to the beginning position.
  • Go on for 3 arrangements of 10-15 reps.
  • Star tip: If you don’t approach a jaw up bar, you can utilize rings or a plunge bar. Fledglings can do hanging knee raises to work up to a full hanging leg raise.

Shoulder Stand – Dragon Flag

Muscles worked: rear arm muscles, biceps, pectoralis major, cross over abs, erector spinae, multifidus, psoas major, hip flexors, quadriceps, adductors, gastrocnemius

Level: high level

  • Lie faceup on a yoga mat.
  • Twist your knees and put feet on the mat, lower legs straightforwardly under knees.
  • Walk your shoulders under your upper back. Your chest ought to gradually ascend toward the roof.
  • Flex your glutes to take hips off the mat until you’re in a Bridge Pose.
  • Twist elbows and put your hands on the little of your back.
  • Broaden left leg toward the roof.
  • Gradually raise right leg toward the roof.
  • Push hips forward to fix your body.
  • Hold for as long as 30 seconds.
  • Gradually lower your hips onto the mat, then, at that point, your legs.
  • Master tip: Shoulder Stand can assist you with developing the equilibrium expected to play out a mythical beast banner. Yet, in the event that you’re battling to remain upstanding, do this posture near a divider.

Empty body position

Muscles worked: rectus abdominis, cross over abdominis, biceps femoris

Level: fledgling to middle

  • Lie faceup with your arms at your sides.
  • Get jaw into the chest.
  • Lift your arms off the mat, with fingers stretched out toward your feet.
  • Arch your foot and expand the two legs toward the roof, making a 90-degree point.
  • Raise arms upward, with biceps close to ears.
  • Hold your lower back squeezed into the floor and gradually bring down your legs.
  • Stand firm on this footing for 10 seconds and delivery.
  • Master tip: As you progress, you’ll have the option to bring down your legs farther while holding your lower back squeezed into the mat. In any case, this takes some training.
Dragon Flag
Dragon Flag


Now is the ideal time to talk wellbeing tips:

Warm-up with some light cardio, and remember to extend.
dragon flag probably won’t be your energy assuming you have back or neck torment. You’re prob in an ideal situation with a less requesting center exercise.
Safeguard your neck and keep your elbows squeezed into your sides and your jawline getting into your chest.
Put your weight on your shoulders, not your neck.
Keep a straight back. On the off chance that you can’t, you ought to do an alteration, similar to a knee twist.
Cool down after every exercise and give your body time to return quickly before you work out once more.

Much of the time sought clarification on pressing issues

Here are the solutions to all your consuming dragon flag inquiries.

Is dragon flag awful for your back?

Dragon flags are not terrible for your back as long as you keep up with the right structure. Bowing of your back because of lacking strength can strain your lower back. On the off chance that you feel yourself beginning to lose structure, discharge your dragon flag.

Is the dragon flag hard?

Indeed. The dragon flag is an exceptionally progressed move. It can require months or even a long time to accurately perform it. So show restraint toward the interaction and don’t drive it in the event that it doesn’t feel right.

Is the dragon flag harder than the human banner?

TBH, a lot of peeps say dragon flag are simpler than human banners. The human banner requires holding the body evenly off the floor while getting a handle on a post. Yet, everybody is unique.

Are dragon flag great for abs?

dragon flag gets a 10/10 for conditioning and building abs. They’re likewise an extraordinary method for testing your whole body.

If you like the dragon flag article, please check some below.

Master the DRAGON FLAG | Learn in 5 Minutes
Who invented the dragon flag?

Dragon Flag: A banner where the back is lined up with the ground rather than the side. This move was concocted by Bruce Lee.

Will dragon flags give you abs?

Dragon Flag is a high-level bodyweight center activity that can assist with developing extraordinary in general center fortitude and extraordinarily solid, characterized, super-strong abs (otherwise called mythical beast banner abs)

How long does it take to master the dragon flag?

The way to deal with playing out the Dragon Flag is to go sluggish. This might require around 90 days or more to dominate this activity, so tolerance is required.

Do Dragon flags work triceps?

Dragon Flag is an old Bruce Lee most loved which focuses on the center muscles, yet additionally can be very burdening on the lats, rear arm muscles, and lower arms, contingent upon how you hold the seat. This movement will tell you the best way to steadily accomplish full-winged serpent banners.

Is the dragon flag a good exercise?

As a compound development, it focuses on your whole middle and works the muscles in your center, chest area, hip flexors, and lower back, while additionally fortifying your shoulders. This exercise is perfect for developing generally center fortitude and building a six-pack.

Estimated reading time: 10 minutes

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