Dragonfly

How to do it

1. Lie on your back on a flat bench or the floor. Place your hands under your lower back or glutes for support, palms down, or grip the sides of the bench above your head.
2. Keep your legs straight and together, and lift them straight up until your body forms a straight line from your shoulders to your feet, with only your upper back touching the bench/floor.
3. Engage your core strongly to maintain this rigid, straight body line. This is the top position.
4. Slowly and with control, lower your entire body (legs and torso) as one unit towards the bench/floor, without letting any part of your body bend or sag.
5. Lower until your heels almost touch the floor or your body is just above the bench, then reverse the motion by lifting your body back to the top position.
6. Focus on keeping your core extremely tight throughout the entire movement, preventing any arching in your lower back.

More ab exercises

Air Bike

Bicycle Crunch