Dragon FlagHigh-level workout
It's an effective workout to develop your entire abs by lifting your legs while lying on a bench!
1. Begin by sitting on the ground with your legs straight out in front of you. 2. Place your hands on the ground behind your hips, with your fingers pointing towards your feet. 3. Lift your hips off the ground, forming a straight line from your shoulders to your feet. 4. Make sure your core is engaged and your back is straight.
1. Keeping your legs straight and your core engaged, slowly lower your body towards the ground, using your arms to support your weight. 2. When your upper body is parallel to the ground, press your arms into the ground and use your core to press your legs up towards the ceiling. 3. Hold this position for a few seconds, then slowly lower your body back to the starting position.
1. Breathe in as you lower your body towards the ground. 2. Exhale as you press your arms into the ground and lift your legs up towards the ceiling. 3. Hold your breath as you hold the top position, then exhale as you lower your body back to the starting position.
1. Make sure to keep your legs and back straight throughout the exercise. 2. Avoid arching your back as you lift your legs up towards the ceiling. 3. Do not use momentum to lift your legs. Move slowly and with control. 4. If you feel any discomfort in your lower back, stop the exercise and consult your doctor.