Dragon flag train: Advantages and steps

Workouts akin to leg raises, crunches and planks can all enhance your core energy. For those who do these repeatedly and need to problem your self then go for the dragon flag train. It’s believed that martial arts grasp and actor Bruce Lee carried out it as a part of his bodily coaching. It’s thought of a full-body exercise however is understood to significantly goal the core muscle groups. It’s a demanding however efficient train that may enhance your core energy, and provide flexibility. Nevertheless, rookies ought to carry out easier core workouts like crunches earlier than making an attempt this difficult transfer.

What’s the dragon flag train?

It’s a body weight train that focuses primarily on constructing the core muscle groups. On this train, you lie in your again, together with your palms gripping onto a agency floor for assist. From there, you raise your whole physique off the ground, retaining it straight from the shoulders to the toes, like a flag on a pole.

“The problem is in retaining management as you decrease and lift your physique, all whereas participating your core, glutes, and shoulders,” says physiotherapist and health professional Dr Aijaz Ashai. This motion requires a excessive stage of core stability and energy, making it a complicated stage train for growing belly and total physique management.

Muscle tissues engaged whereas performing the dragon flag train

Core muscle groups: The core is like an anatomical field consisting of a number of muscle teams which might be used on this train. In response to 2020 analysis, revealed within the Worldwide Journal Of Environmental Analysis And Public Well being, core muscle groups embody:

• Rectus abdominis (the abdominals)
• The interior and exterior obliques
• The erector spinae
• Lumbar multifidus
• Quadratus lumborum

Hip flexors: These muscle groups are used to raise and decrease the legs.
Glutes and hamstrings: These muscle groups assist to stabilise the decrease physique in the course of the motion.
Shoulders and higher physique: The arms, chest, and shoulders are used as you grip the bench for stability and management.

6 advantages of dragon flag train

1 Strengthens your core

The key benefit of the dragon flag train is its means to improve core energy. “You develop a powerful, rounded core since you activate your belly muscle groups, obliques, and decrease again in each motion of the train,” says the professional.

2. Higher stability and steadiness

The dragon flag train is a superb exercise to enhance total physique stability. Whereas holding your physique in a straight line and decreasing it slowly, your physique has to stabilise itself. To do that, you want steadiness and energy. The improved stability carries properly into different bodily actions and reduces the possibilities of harm from every day actions. The dragon flag train comes beneath core energy coaching, which may enhance steadiness, as per a 2021 research revealed within the Baltic Journal of Well being and Bodily Exercise.

3. Will increase flexibility

The dragon flag is a energy train, nonetheless it could actually assist in bettering flexibility, significantly within the decrease again and hamstrings. “As you progress your physique by the managed decreasing and elevating motions, your backbone and leg muscle groups get stretched, contributing to raised flexibility and mobility over time,” says Dr Ashai.

4. Engages your full physique

The dragon flag train is commonly considered an efficient core exercise, however it works the complete physique. As you carry out this train, you interact your shoulders, chest, arms, glutes, and legs. The exercise on the complete muscle engagement helps to construct total muscle tone and energy.

5. Improves psychological toughness

The dragon flag train is a demanding exercise that requires focus and psychological self-discipline. “Sustaining management of your physique in the course of the train will be difficult, significantly whereas performing a number of repetitions,” says the professional. Over time, persistently practising it could actually assist to construct psychological toughness.

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6. Could cut back again ache

Low again ache has turn out to be a standard downside, significantly amongst those that work in entrance of their computer systems for lengthy hours. Throughout a research, revealed within the Journal of Useful Morphology and Kinesiology in 2024, core energy coaching was discovered to be more practical than common train at lowering low again ache.

How one can carry out the dragon flag train?

• Discover a stable assist on which you’ll grasp with each your palms. It may be both a bench or horizontal bar.
• Lie flat on the ground in your again, together with your head and neck in a impartial place.
• Carry your legs off the bottom and swing them over your torso in a straight line whereas retaining your core engaged.
• Grasp the facet of the bench with each palms, holding you agency to start out from a secured level.
• Regularly increase your physique and be sure that your legs stay straight and, in line, to place your torso vertically, or instantly upwards out of your toes.
• Decrease down slowly whereas answerable for the motion.
• Attempt to do about 3 units of 10 to fifteen reps.

Who ought to keep away from doing the dragon flag train?

• Individuals who have backbone issues ought to keep away from doing the dragon flag train as it might trigger harm.
• The dragon flag is a complicated stage train that calls for numerous core energy. Novices mustn’t strive it with out first increase their energy by different workouts.
• Pregnant ladies also needs to keep away from this train because it places numerous strain on the stomach.

The dragon flag train can enhance core energy, and improve flexibility. It’s a complicated motion that calls for appreciable energy and management. So, assess your health stage first to forestall accidents.