Dragon Flag

How to do it

1. Lie face up on a sturdy flat bench, grabbing the bench firmly behind your head with both hands.
2. Bring your knees towards your chest, then extend your legs straight up towards the ceiling, so your body forms an L-shape.
3. Brace your core, glutes, and lats, then lift your entire body off the bench, keeping it in a straight line from your shoulders to your feet. Only your shoulders and head should remain in contact with the bench.
4. Slowly and with controlled movement, lower your straight body towards the bench. Maintain the straight line throughout the entire movement.
5. Lower as far as you can without letting your lower back or feet touch the bench, and without breaking the straight line of your body (avoid arching your back).
6. Once at the lowest controlled point, reverse the movement by powerfully contracting your abdominals and bringing your body back up to the starting elevated position.
7. Repeat for the desired number of repetitions.

More ab exercises

Air Bike

Bicycle Crunch