Abs are the most dominating and front-line muscles so everyone wants to make them visible. There are multiple ways of strengthening the abdominal muscles but to pay deep attention, you need workouts like Dragon Flag. This cost-effective training will bring more strength to the overall upper body muscles. In this short and descriptive blog, we will discuss the Dragon Flag exercise, its potent benefits, and Alternatives to the Dragon Flag. Let’s start the debate and find interesting information.

Basic Workout

Dragon Flag is an abdominal-based exercise where you will target your complete abs pack. This weightless activity brings stretch to the abs, clearly highlighting your abs. One of the famous Martial Arts masters Bruce Lee included this exercise in his routine to tone the muscles.

Not only does this exercise put a detailed focus on the abs but it also improves hip flexion. You can carry this exercise anytime and anywhere with easy access to a bench. Before performing the exercise, make sure to warm up yourself with common bodyweight exercises like Burpees.

Benefits of Dragon Flag

Dragon Flag exercise has multiple benefits and some of them are highlighted below in the content.

Core Strengthening: As it is a special exercise for abs that will bring stability and power to the core section. Not only the abdominal muscles are the main focus but it also improves lower body muscles to some extent.

Weightless Training: As everyone knows it’s a bodyweight workout which means that you don’t have to carry heavy weights like Barbell or Dumbbells

Back Supportive: Your back will not bear any pain and it keeps the joints healthy and active. Moreover, these low-impact exercises also keep the spine at rest which is quite handy.

Easily Accessible: Dragon Flag is an easy-to-perform workout and requires no expensive equipment. However, a simple heavy bench is the only need for this simple exercise.

Heart Pumping: As you lift your lower body and keep moving 10-12 times, so this engagement will create a useful impact on your overall heart health.

How to Perform

Performing this exercise is not so hard as you only need a bench and a space. Here is a complete guide of how you can perform this activity:

• Lie on the bench with your back on the backrest and place your hands behind the head.
• Brace yourself by holding the bench side with a strong grip and keeping tension in the abs.
• Lift the legs up in the air while keeping the shoulders low on the bench.
• Core engagement is the necessary element and a slight bend in the hips will cause pain in that particular section.
• At the peak position, you have to hold the position and then lower the body weight to repeat the steps.
• Continue to proceed until you perform 12-15 repetitions with full focus.

Alternatives to Dragon Flag

Here are some common and superior alternatives to dragon flag that you can consider for strengthening of the core.

1. L Sit

The L-sit is a bodyweight training workout that engages the core muscles including abs, and obliques. This is a full-body exercise so it flexes your body plus you can practice it anywhere or any place because no equipment is required. If you are searching for one of the prominent alternatives to the dragon flag then L-Sit lies on top of them.

In particular, there are lots of advantages of this exercise such as it builds overall body strength. Moreover, it is a safe activity for your abdomen and stabilizes your spine. This helps increase insulin sensitivity and is also good for your hormones. Furthermore, the L-Sit also pays attention to the improvement of core stability and power.

2. Seated Scissors Kick

The seated scissors kick is a functional core and abs training activity that targets your lower body muscles. If you need the best core training then a seated scissor kick is a great option for you. This dragon flag alternative will engage the core muscles keenly and strengthen the main muscle. 

This is a helpful effort for balancing your body and along with control. Moreover, it prevents injuries plus it helps out with flexion and strengthening. Furthermore, it is beneficial for daily routine life, and performing it regularly will increase your heart rate. Plus it is a fat-burning exercise pushing you to lose weight and feel smart.

3. Windshield wipers

The windshield wipers are an excellent training activity that targets the obliques, core, and rectus abdominis. This is a simple and easy activity for beginners that can be done anywhere or anytime. Moreover, this exercise form is similar to the dragon flag which makes this the best replacement option.

This is a great activity for building your abs plus it also keeps your legs stronger or bigger. Moreover, due to targeting the lower body, these movements also increase flexibility in your body. Additionally, windshield wipes are necessary for keeping the windshield clear and clean. Plus it is a cardio burn training exercise so you can do activities like these almost every day in your life.

4. Hanging leg Raise

The Hanging Leg Raise is an effective exercise that includes the obliques, the hip flexors, and also your abdominal muscles. It is a bodyweight training activity that works for the core. This is another alternative to reverse crunch resembling dragon flag activity. 

If you practice it regularly it increases the power of your core also increasing griping power. Plus it is useful in strengthening your bones and spine and decreasing back pain in your body. The hanging leg raises are helpful for functional power plus for developing muscular power. Moreover, it increases lower body flexibility, improves your shoulder fitness, and also supports activation of the core

5. Hollow Body Hold

Hollow holds work lies amongst effective Alternatives to Dragon Flag that work for the core, the trunk, the stomach, the pelvis, and the lower back of the body. This helps stabilize your core and provide strength for your lower back muscles in your body. plus 

Hollow body hold is helpful for daily tasks such as standing from a point, carrying, etc also stabilizes your spine in the body. if you perform it correctly it improves the posture of your body and provides a definite shape. additionally, this helps develop stamina in your body.

6. Ab wheel Rollout

The ab wheel rollout is one of the extraordinary Alternatives to Dragon Flag that engages your obliques, the core, lower back, and the abdomen in the body. This is one of the best training exercises for strengthening your core like a dragon flag and an alternative to a reverse crunch workout. 

This is beneficial for providing strength to the abs and lower back in the body and improves core power. plus it activates your muscles and is simple or easy to perform. moreover balancing or stabilizing your body. furthermore, it is a fat-burning or affordable work so everyone can easily afford it. All in all, it keeps your body strong and active and also improves your joints.

7. V-ups

The V-ups are effective training that focuses on the hip flexors, the obliques, the abdominis, and the core of the body.it is a compound training activity that works for the lower body and core at once. It is another form of dragon flag due to the performing method and engaging core. If you practice it daily it provides definite abs in your body. plus it’s good for your brain and memory.

Moreover, this helps reduce depression and anxiety. Furthermore, it protects from chronic diseases and improves sleeping quality. plus assist with weight management exercises improves blood pressure and is good for your heart health  The V-ups play a positive role in combating cancer-related fatigue. All in all, it is a great addition to your routine life.