Are you searching for an efficient core-strengthening train? Do dragon flag train to construct core muscle groups and enhance general well being.
Workouts similar to leg raises, crunches and planks can all enhance your core energy. If you happen to do these usually and wish 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-about a full-body exercise however is understood to notably goal the core muscle groups. It’s a demanding however efficient train that may enhance your core energy, and supply flexibility. Nonetheless, novices ought to carry out less complicated 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, along with your fingers gripping onto a agency floor for help. From there, you raise your whole physique off the ground, preserving it straight from the shoulders to the toes, like a flag on a pole.
Dragon flag engages the core. Picture courtesy: Adobe Inventory
“The challenge is in keeping control as you lower and raise your body, all while engaging your core, glutes, and shoulders,” says physiotherapist and health skilled Dr Aijaz Ashai. This motion requires a excessive stage of core stability and energy, making it a complicated stage train for creating belly and general physique management.
Muscular 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 can be used on this train. Based on 2020 analysis, revealed within the Worldwide Journal Of Environmental Analysis And Public Well being, core muscle groups embrace:
Rectus abdominis (the abdominals) The inner 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 through 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 exercise1 Strengthens your core
The key benefit of the dragon flag train is its capability to reinforce core energy. “You develop a strong, rounded core because you activate your abdominal muscles, obliques, and lower back in every movement of the exercise,” says the skilled.
2. Higher stability and stability
The dragon flag train is a superb exercise to enhance general physique stability. Whereas holding your physique in a straight line and reducing it slowly, your physique has to stabilise itself. To do that, you want stability and energy. The improved stability carries properly into different bodily actions and reduces the possibilities of damage from day by day actions. The dragon flag train comes beneath core energy coaching, which may enhance stability, 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 might assist in bettering flexibility, notably within the decrease again and hamstrings. “As you move your body through the controlled lowering and raising motions, your spine and leg muscles get stretched, contributing to better flexibility and mobility over time,” says Dr Ashai.
4. Engages your full physique
The dragon flag train is usually regarded as an efficient core exercise, however it works the whole physique. As you carry out this train, you have interaction your shoulders, chest, arms, glutes, and legs. The exercise on the whole muscle engagement helps to construct general muscle tone and energy.
Ace crunches and different core workouts earlier than making an attempt the dragon flag. Picture courtesy: Adobe stock5. Improves psychological toughness
The dragon flag train is a demanding exercise that requires focus and psychological self-discipline. “Maintaining control of your body during the exercise can be challenging, particularly while performing multiple repetitions,” says the skilled. Over time, persistently training it might assist to construct psychological toughness.
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6. Might cut back again ache
Low again ache has grow to be a typical drawback, notably 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 simpler than normal train at lowering low again ache.
The best way to carry out the dragon flag train? Discover a stable help on which you’ll grasp with each your fingers. It may be both a bench or horizontal bar. Lie flat on the ground in your again, along 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 preserving your core engaged. Grasp the aspect of the bench with each fingers, holding you agency to start out from a secured level. Progressively elevate your physique and be certain that your legs stay straight and, in line, to place your torso vertically, or straight upwards out of your toes. Decrease down slowly whereas in charge of 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 could trigger damage. The dragon flag is a complicated stage train that calls for lots of core energy. Newbies shouldn’t strive it with out first increase their energy by way of different workouts. Pregnant ladies must also keep away from this train because it places lots of 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 stop accidents.
Associated FAQs
Can the dragon flag train be performed at dwelling?
You possibly can apply the dragon flag at dwelling offered you could have one thing secure sufficient that you possibly can seize maintain of as help. You might want to make use of a bench or a easy safe place to know and stabilise your fingers.
Can novices do the dragon flag train?
The dragon flag is a complicated train, and typically, not advisable for novices due to the quantity of energy and management it requires. Newbies can work their approach as much as it by doing less complicated core workouts similar to leg raises, planks, and flutter kicks. Build up the core energy from these workouts will put together you for the dragon flag. As soon as your energy and management are constructed, you possibly can strive the dragon flag with some variations, similar to bending your knees through the train.