Enhance the core by dragon flag exercise

All exercises such as legs up, crunch, and boards can improve the strength of the core. If you do these regularly and want to challenge yourself, go to the Dragon Flag Exercise. It is thought that the martial arts master and actor Bruce Lee played it as part of his physical training. It is considered to be a general training, but it is known to target core muscles. It is a strict but effective exercise that can improve your core strength and provide flexibility. However, beginners need to execute a simpler core exercise such as crunch before trying this challenging movement.

What is Dragon Flag Exercise?

This is a weight exercise mainly focusing on building core muscles. With this exercise, you lie on your back and hold your hands firmly on the surface to support them. From there, lift the whole body from the floor and keep it straight from the shoulder to the toe.

“The challenge is to maintain control as you lower your body and raise your body while attracting your core, glute, and shoulders,” says Dr. Eye Jazzhay, a physiotherapist and fitness expert. This movement requires a high -level core stability and strength, and is an advanced level exercise to develop abdominal and overall system.

Muscles involved during the exercise of dragon flag exercise

Core muscles: The core is like an anatomical box composed of several muscle groups used in this exercise. According to the 2020 study published in International Journal of Environmental Research and Public Health:

• Rectal abdomen (abdominal)
• Inside and external diagonal
• Elector spinner
• Lumbar polygamy
• Square waist

Hip flexive muscle: These muscles are used to lift and lower your feet.
Glute and Hamstrings: These muscles help stabilize the lower body while moving.
Shoulder and upper body: If you hold the bench for stability and control, your arms, chest, and shoulders will be used.

Six advantages of Dragon Flag Exercise

1 Enhance the cores

The main advantage of Dragon Flag Exercise is the ability to increase the core strength. “We develop a powerful and round core to activate the abdominal muscles, diagonal, and waist with all the movements of exercise,” says an expert.

2. Improvement of stability and balance

Dragon Flag Exercise is an excellent training to improve the overall physical stability. While holding your body straight and slowly lowering, your body needs to stabilize yourself. To do this requires balance and strength. Improvement of stability can be well withstand other physical activities and reduce the possibility of injury due to daily movements. Dragon flag exercise is under the 2021 survey published in Baltic Journal of Health and physical activity, which can be balanced.

3. Enhance flexibility

The dragon flag is a strength exercise, but it helps to improve flexibility, especially with the waist and hamstrings. “Moving the body through the controlled decline and uplifting movement will help the spine and leg muscles to grow and contribute to improving flexibility and mobility over time,” says ASHAI.

4. Include the whole body

Dragon flag exercise is often considered an effective core training, but works throughout the body. When this exercise is done, it guides the shoulder, chest, arm, GLUT, and legs. Training on the entire muscle involvement helps to build overall muscles and strength.

5. Improve mental strength

Dragon Flag Exercise is a strict training that requires focus and mental discipline. “Maintaining body control during exercise can be a challenge, especially while repeating multiple repetitions,” an expert says. As time goes on, practicing consistently can help build mental toughness.

6. You may reduce your back pain

Low back pain is a common problem, especially among those who have been working for a long time in front of the computer. A study published in Journal of Functional Molphology and Kinesiology shows that core muscle strength training is more effective than general exercises that reduce back pain.

How to execute the dragon flag exercise?

• Find a solid support that can be grasped with both hands. Either a bench or a horizontal bar.
• Place your head and neck in a neutral position and lay down on the back floor.
• Lift your feet from the ground and shake the torso with a straight line.
• Grasp the side of the bench with both hands and harden to start with a safe point.
• Gradually raise your body, go straight, lined up, place the torso vertically or directly from the toes.
• Slowly decrease while controlling the movement.
• Please execute about 3 sets of 10 to 15 representatives.

Who should avoid the dragon flag exercise?

• People with spine problems should avoid dragon flag exercises because they can cause injury.
• Dragon flags are advanced level exercises that require many core strength. Beginners should not try the first strength through other exercises.
• Pregnant women should also avoid this exercise to apply great pressure to the abdomen.

Dragon flag exercise can improve the strength of the core and improve flexibility. It is an advanced movement that requires considerable strength and control. Therefore, first evaluate the fitness level to prevent injury.