Dragon flag train: Advantages and steps

Workout routines similar to leg raises, crunches and planks can all enhance your core power. Should you 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-about a full-body exercise however is thought to notably goal the core muscle tissue. It’s a demanding however efficient train that may enhance your core power, and provide flexibility. Nonetheless, newbies 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 tissue. On this train, you lie in your again, along with your palms gripping onto a agency floor for help. From there, you carry your complete physique off the ground, maintaining it straight from the shoulders to the toes, like a flag on a pole.

“The problem is in maintaining management as you decrease and lift your physique, all whereas partaking your core, glutes, and shoulders,” says physiotherapist and health professional Dr Aijaz Ashai. This motion requires a excessive degree of core stability and power, making it a sophisticated degree train for creating stomach and general physique management.

Muscle groups engaged whereas performing the dragon flag train

Core muscle tissue: The core is like an anatomical field consisting of a number of muscle teams which can be used on this train. In line with 2020 analysis, printed within the Worldwide Journal Of Environmental Analysis And Public Well being, core muscle tissue embody:

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

Hip flexors: These muscle tissue are used to carry and decrease the legs.
Glutes and hamstrings: These muscle tissue assist to stabilise the decrease physique throughout 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 most important benefit of the dragon flag train is its capability to reinforce core power. “You develop a robust, rounded core since you activate your stomach muscle tissue, obliques, and decrease again in each motion of the train,” says the professional.

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 decreasing it slowly, your physique has to stabilise itself. To do that, you want stability and power. The improved stability carries effectively into different bodily actions and reduces the probabilities of damage from each day actions. The dragon flag train comes below core power coaching, which might enhance stability, as per a 2021 examine printed within the Baltic Journal of Well being and Bodily Exercise.

3. Will increase flexibility

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

4. Engages your full physique

The dragon flag train is commonly regarded as an efficient core exercise, however it works your entire physique. As you carry out this train, you interact your shoulders, chest, arms, glutes, and legs. The exercise on your entire muscle engagement helps to construct general muscle tone and power.

5. Improves psychological toughness

The dragon flag train is a demanding exercise that requires focus and psychological self-discipline. “Sustaining management of your physique throughout the train might be difficult, notably whereas performing a number of repetitions,” says the professional. Over time, persistently practising it may 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 examine, printed within the Journal of Useful Morphology and Kinesiology in 2024, core power coaching was discovered to be simpler than normal train at lowering low again ache.

The way to carry out the dragon flag train?

• Discover a stable help on which you’ll be able to grasp with each your palms. 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.
• Elevate your legs off the bottom and swing them over your torso in a straight line whereas maintaining your core engaged.
• Grasp the facet of the bench with each palms, holding you agency to begin from a secured level.
• Progressively elevate your physique and make sure that your legs stay straight and, in line, to place your torso vertically, or immediately upwards out of your toes.
• Decrease down slowly whereas accountable 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 damage.
• The dragon flag is a sophisticated degree train that calls for plenty of core power. Newcomers shouldn’t attempt it with out first increase their power by way of different workouts.
• Pregnant girls must also keep away from this train because it places plenty of strain on the stomach.

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