Are you searching for an efficient core-strengthening train? Do dragon flag train to construct core muscle tissues and enhance total well being.
Workouts corresponding to leg raises, crunches and planks can all enhance your core power. In case you do these commonly 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 of a full-body exercise however is understood to significantly goal the core muscle tissues. It’s a demanding however efficient train that may enhance your core power, and provide flexibility. Nonetheless, novices ought to carry out less complicated core workouts like crunches earlier than attempting this difficult transfer.
What’s the dragon flag train?
It’s a body weight train that focuses primarily on constructing the core muscle tissues. On this train, you lie in your again, together with your fingers gripping onto a agency floor for assist. From there, you elevate 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 professional Dr Aijaz Ashai. This motion requires a excessive degree of core stability and power, making it a complicated degree train for creating stomach and total physique management.
Muscle tissues engaged whereas performing the dragon flag train
Core muscle tissues: The core is like an anatomical field consisting of a number of muscle teams which are used on this train. In accordance with 2020 analysis, revealed within the Worldwide Journal Of Environmental Analysis And Public Well being, core muscle tissues embody:
Rectus abdominis (the abdominals) The interior and exterior obliques The erector spinae Lumbar multifidus Quadratus lumborum
Hip flexors: These muscle tissues are used to elevate and decrease the legs.Glutes and hamstrings: These muscle tissues 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 exercise1 Strengthens your core
The foremost benefit of the dragon flag train is its means to boost core power. “You develop a strong, rounded core because you activate your abdominal muscles, obliques, and lower back in every movement of the exercise,” says the professional.
2. Higher stability and stability
The dragon flag train is a wonderful 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 stability and power. The improved stability carries nicely into different bodily actions and reduces the probabilities of harm from day by day actions. The dragon flag train comes beneath core power coaching, which may improve stability, as per a 2021 examine revealed within the Baltic Journal of Well being and Bodily Exercise.
3. Will increase flexibility
The dragon flag is a power train, nonetheless it may well assist in enhancing flexibility, significantly 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 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 power.
Ace crunches and different core workouts earlier than attempting 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 professional. Over time, constantly practising it may well assist to construct psychological toughness.
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6. Might scale back again ache
Low again ache has grow to be a typical downside, significantly amongst those that work in entrance of their computer systems for lengthy hours. Throughout a examine, revealed within the Journal of Useful Morphology and Kinesiology in 2024, core power coaching was discovered to be more practical than common train at decreasing low again ache.
Find out how to carry out the dragon flag train? Discover a strong assist 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, together 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 preserving your core engaged. Grasp the facet of the bench with each fingers, holding you agency to start out from a secured level. Step by step 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 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 harm. The dragon flag is a complicated degree train that calls for loads of core power. Rookies mustn’t attempt it with out first build up their power by different workouts. Pregnant girls also needs to keep away from this train because it places loads of strain on the stomach.
The dragon flag train can enhance core power, and improve flexibility. It’s a complicated motion that calls for appreciable power and management. So, assess your health degree first to stop accidents.
Associated FAQs
Can the dragon flag train be completed at residence?
You’ll be able to apply the dragon flag at residence offered you have got one thing secure sufficient that you possibly can seize maintain of as assist. It’s possible you’ll 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 beneficial for novices due to the quantity of power and management it requires. Rookies can work their method as much as it by doing less complicated core workouts corresponding to leg raises, planks, and flutter kicks. Increase the core power from these workouts will put together you for the dragon flag. As soon as your power and management are constructed, you may attempt the dragon flag with some variations, corresponding to bending your knees in the course of the train.
