Leg Raise Dragon Flag

The Leg Raise Dragon Flag is a challenging and advanced exercise that targets your entire core, including your abdominals, obliques, and lower back muscles. Made famous by legendary martial artist and actor Bruce Lee, this exercise requires a great amount of core strength and stability. To perform the Leg Raise Dragon Flag, you will need a flat and sturdy surface, such as a workout bench or mat. Lie down on your back, and using your hands to support your upper body, lift your legs straight up in the air until they are perpendicular to the ground. Then, engage your core muscles and slowly lower your legs towards the ground while keeping your upper body stable. This exercise not only strengthens the muscles of your core, but it also helps improve balance, coordination, and control. It challenges both your strength and stability, making it a great choice for individuals looking to take their core training to the next level. To ensure proper form and maximize the benefits of the Leg Raise Dragon Flag, it's important to start with progressions and build up your core strength gradually. And always remember to listen to your body and only push yourself to your personal limits. With consistent practice and proper technique, you'll be well on your way to mastering this impressive exercise.

Instructions

• Start by lying flat on your back on a mat or bench.
• Place your hands palm down under your hips to support your lower back.
• Engage your core muscles by pulling your belly button in towards your spine.
• Keeping your legs straight, slowly lift them off the ground, aiming to bring them perpendicular to the floor.
• While lifting your legs, simultaneously lift your upper body off the ground, using your core strength to create a straight line from your head to your toes.
• Hold the raised position for a few seconds, making sure to continue engaging your core muscles.
• Slowly lower your legs and upper body back down to the starting position in a controlled manner.
• Repeat the exercise for the desired number of repetitions.

Tips & Tricks

• Eat a balanced diet rich in lean proteins, whole grains, fruits, and vegetables to support muscle growth and recovery.
• Incorporate strength training exercises that target the core and abdominal muscles to improve overall stability and control during the Leg Raise Dragon Flag.
• Start with easier progressions, such as leg raises and knee tucks, before attempting the full Leg Raise Dragon Flag to build strength and technique.
• Engage your core muscles throughout the exercise to maintain stability and control, while minimizing strain on the lower back.
• Ensure proper form and technique by keeping the body aligned and straight throughout the movement.
• Gradually increase the difficulty of the exercise by extending the legs further away from the body and increasing the range of motion.
• Take adequate rest and recovery days between Leg Raise Dragon Flag workouts to allow muscles to repair and strengthen.
• Perform other exercises that target the same muscle groups, such as planks, hollow holds, and hanging leg raises, to further enhance core strength and stability.
• Listen to your body and avoid pushing through pain or discomfort. Consult with a fitness professional if you experience any unusual symptoms or persistent pain.
• Stay consistent with your training routine and gradually increase the frequency and intensity of your Leg Raise Dragon Flag workouts over time for continuous progress.