THE DRAGON FLAG ABS EXERCISE Over the next few weeks, I am going to show you the toughest and most effective abs and core exercises in the world: Ninja Abs Exercises.  Each exercise will give you bulletproof core and defined abs.  Remember nutrition is the key if you want see your ripped 6 pack. The Dragon Flag has been noted as one of the best three abdominal exercises that you can do.  It was made famous by Bruce Lee and Sylvester Stallone in Rocky IV.  The movement involves lowering your body as one unit and holding it horizontal to the floor with only your shoulders and upper back supporting your weight THE DRAGON FLAGS THE DRAGON FLAG TUTORIAL   Benefit This intense, challenging movement requires high levels of strength in your core, back and legs. The exercise develops incredibly strong defined abs and overall core strength. The Dragon Flags benefit the entire torso, abs and core.    Because this exercise requires long duration tension along with full body strength the Flags will also help you develop strength to perform squats, deadlifts, bench presses, cleans, power and athletic strength How to Perform

• Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position.
• Drive your legs up as if you are performing a reverse crunch.
• Extend your legs above you so your torso and legs are vertical to the floor. Your head and shoulders support your body weight.
• Inhale and lower your legs and hips down toward the bench, not allowing any part of their body to touch the bench except for their upper back .Keep your body rigid; you should be in a straight line from your shoulders to your ankles.
• Keep lowering your body until it is right above the bench
• Pause when your body is a few inches above the bench.
• Exhale and reverse the motion, pulling your legs and hips back to the vertical position.
• As you raise back up do NOT bend at the waist, but rather raise their entire body as it was lowered, in a straight line.

Tips Make sure your shoulders and head are in contact with the bench at all times. Pointing your toes helps to keep your body correctly aligned. Progression There are progressions for the Dragon Flags, if you can’t do them right away. You can just perform negatives.  Lower as slowly as possible and then drop your feet onto the bench and drive back up to the starting point.  You could lower slowly as far as you can and then tuck your knees to your chest instead of raising back up and keeping your body straight.  Conclusion You can perform this exercise before or after your workout or training session depending on the intensity.  I like to perform new challenging exercise or movement BEFORE my work out after warm-up, when my body is fresh and mind can be focused.  You do not want to be fatigued and risk injury If your training was not too intense and you have a little left in the tank, then perform this after the workout.  At this point you are well warmed up by that time and none of their primary lifts will be affected by the recovery from doing the Dragon Flags.  This is one of the most difficult bodyweight exercises and it should only be attempted by people who have trained for some time and already possess a good level of overall body strength.  It does have a high risk injury factor if you attempt it before you are ready. Start off slow and progress until you can get to 10 full Dragon Flags.   Do not let anyone place barriers in your way to conquer your goals and dreams Train hard Your Coach and Friend Funk Roberts www.spartacusworkoutblog.com