Reverse Crunches Too Easy? Step Up to the Dragon Flag!

So reverse crunches are awesome…we’ve already addressed that.

In previous editions we’ve unpacked how to perform both the standard reverse crunch, as well as the reverse crunch to press out.

(And if you missed the previous installments, check them out here: How to Reverse Crunch and The Reverse Crunch to Press Out.)

So if you’re really looking to take your core training game to the next level, you need to try the Dragon Flag!

The Dragon Flag exercise was actually popularized by Bruce Lee, and trust me, it’s one of the most challenging core training exercises I’ve ever done.

Here’s a quick tutorial on how it’s done:

Now that you’ve watched the video, here are a few tips to help with performance:

  • Inhale and pike up high on the shoulders. My goal here is simply to get my abdominals on and get my body in as straight a line as possible. and trust me, it’s not perfect…I’m a work in progress.
  • Reach through the toes and make the body a board. Reaching long thru the toes and feet helps connect the entire body, and helps engage the core without thinking about it. If you must think about something, think about tucking the pelvis slightly to make sure the lower abs are engaged.
  • Only lower as far as you can while owning the position! This is a really tough exercise, similar to a Nordic Hamstring. As such, don’t worry about coming up from the bottom position initially. Instead, just think about lowering slow and controlled as far as you can, drop to the bottom, and then reset up top to begin the next rep.

Like I said up top, the Dragon Flag is an incredibly challenging exercise, but one I think you’ll love when you’re ready for it.

Give it a shot and let me know what you think!

All the best,
MR

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