Flagged Ceremony: Procedure, Advantages, Safety Concerns, and Substitutes

Flagged Ceremony: Procedure, Advantages, Safety Concerns, and Substitutes

Crush those ripped abs with the ferocious dragon flag! This killer core exercise not only scorches your abs, but also works your hips, back, and butt. Here's how to slay the dragon flag like a boss.

Don't forget, this move is no walk in the park. It demands full-body control and strength head to pointed toe. So we've tossed in some beast mode alternative exercises for similar results.

Benefits of the dragon flag

Take a moment to worship the core muscles reignited by the dragon flag, including:

• rectus abdominis
• transverse abdominis
• obliques (internal and external)

The dragon flag also engages your:

• erector spinae
• gluteal complex
• hip flexors
• adductors
• latissimus dorsi

Prepare to feel the burn in your anterior and posterior deltoids, trapezius, quads, hamstrings, and calves.

How to conquer a dragon flag

Here's a step-by-step guide to dominating the dragon flag:

1. Lie faceup on a bench or the floor.
2. Reach your arms behind your head.
3. Grab a bench, column, or pole to brace yourself.
4. Activate your entire torso as you lift your hips and shift your weight to your shoulders.
5. Drive your legs up, similar to the movement used for reverse crunches, until they're almost vertical.
6. Keep your core tight and body straight, and try not to bend at your hips.
7. Slowly lower your legs to create a straight line from shoulders to hips and toes.
8. Balance your body weight on your shoulders as you hold the position.
9. Release.
10. Repeat.

Tip: If you're doing the dragon flag as a static hold, hold your legs as low as you can until you lose form. Then rest for 1-3 minutes before repeating the exercise.

Common mistakes to avoid

The dragon flag can take a while to master. Here are some tips to help you slay it without injury.

Pre-game

Give your muscles enough time to warm up before you conquer the dragon flag. A 10-minute cardio session usually does the trick, but for some it might take longer. Don't forget to stretch!

Heed the limits

Your body needs time to recover after each sweat session. Don't force yourself to do an extra set of dragon flags, especially if you can't maintain proper form. And if it hurts, stop!

Keep it aligned

Your spine should be aligned as you hold the pose. Arching your back puts pressure on your lower back, and that can lead to a strain.

Keep it tight

Try to engage your abs as you lift and lower your legs. Engage your glutes and thighs to keep your lower body in the correct position.

Amplify the dragon flag

Need to kick the dragon flag up a notch? Here are some ways to level it up. Don't worry, we've also got some tips on how to make it easier.

Scissor or flutter kicks

Take things to the next level by incorporating scissor (horizontal) or flutter (vertical) kicks. Just keep your movements tight and controlled.

Add ankle weights

Increase the intensity by strapping on some ankle weights, but be careful with proper form.

Bend your knees

Bending your knees can take some pressure off your abs. You can also alternate between straight legs and bent knees to keep your movements slow and controlled.

Alternative moves and progressions

You might not be Bruce Lee material overnight. And that's okay! Here are some modifications to help you climb the dragon flag mountain.

Plank (and variations)

Muscles worked: deltoids, rectus abdominis, external and internal obliques, transverse abdominis, erector spinae, serratus anterior and posterior inferior, quads, gluteal complex, tibialis anterior

Level: beginner to advanced (depending on the variation)

1. Start on your hands and knees.
2. Align wrists directly under shoulders.
3. Engage your core as you press hands into the floor and step feet back.
4. Rise up onto your toes.
5. Keep a straight line from shoulders to hips and knees.
6. Tuck chin into chest and maintain a neutral spine.
7. Don't curve your back or let your hips rise above your shoulders.
8. Hold for 15 seconds.
9. Repeat.

Pro tip: Add 10-15 seconds to your hold time until you can maintain a plank for 1 minute. You can also try plank variations to keep challenging yourself.

Leg raise

Muscles worked: quadriceps, iliopsoas and other hip flexors, rectus abdominis

Level: intermediate

1. Lie faceup with your arms at your sides, palms down. (If your lower back or hamstrings are tight, you can place your hands under your hips.)
2. Activate your abdominal muscles.
3. Keep legs straight as you use your abs to lift legs and feet straight toward the ceiling or sky to create a 90-degree angle.
4. Press your lower back into the floor or mat to fully activate your abs and take the pressure out of your lower back.
5. Slowly lower your legs as much as you can before lifting them slowly back to a 90-degree angle.
6. Do 3 sets of 10-15 reps.

Pro tip: Don't lower your legs so far that your lower back buckles. As you build stamina, you'll be able to lower your legs farther without breaking form.

Hanging leg raise

Muscles worked: rectus abdominis (particularly lower abdominals), obliques, rectus femoris, hip flexors

Level: advanced

1. Using an overhand grip, securely hold a chin-up bar or an equivalent piece of equipment and let your body hang straight. Try not to let your toes touch the floor.
2. Activate your core and raise your legs to a 90-degree angle, keeping your legs together and straight.
3. Slowly return your legs to the starting position.
4. Continue for 3 sets of 10-15 reps.

Pro tip: If you don't have access to a chin-up bar, you can use rings or a dip bar. Beginners can do hanging knee raises to work up to a full hanging leg raise.

Shoulder Stand

Muscles worked: triceps, biceps, pectoralis major, transverse abdominals, erector spinae, multifidus, psoas major, hip flexors, quadriceps, adductors, gastrocnemius

Level: advanced

1. Lie faceup on a yoga mat.
2. Bend your knees and place feet on the mat, ankles directly under knees.
3. Walk your shoulders under your upper back. Your chest should slowly rise toward the ceiling.
4. Flex your glutes to lift hips off the mat until you're in a Bridge Pose.
5. Bend elbows and place your hands on the small of your back.
6. Extend left leg toward the ceiling.
7. Slowly raise right leg toward the ceiling.
8. Push hips forward to straighten your body.
9. Hold for up to 30 seconds.
10. Slowly lower your hips onto the mat, then your legs.

Pro tip: If you're struggling to stay upright, do this pose close to a wall.

Hollow body position

Muscles worked: rectus abdominis, transverse abdominis, biceps femoris

Level: beginner to intermediate

1. Lie faceup with your arms at your sides.
2. Tuck chin into chest.
3. Lift your arms off the mat, with fingers extended toward feet.
4. Point your toes and extend both legs toward the ceiling, creating a 90-degree angle.
5. Raise arms overhead, with biceps next to ears.
6. Keep your lower back pressed into the floor and slowly lower your legs.
7. Hold this position for 10 seconds and release.

Pro tip: As you progress, you'll be able to lower your legs farther while keeping your lower back pressed into the mat. But this takes some practice.

Safety

Remember these pointers to stay safe during your dragon flag training:

• Warm up with some light cardio, and don't forget to stretch.
• If you have back or neck pain, avoid the dragon flag and opt for a less demanding core workout.
• Protect your neck and keep your elbows pressed into your sides and your chin tucking into your chest. Put your weight on your shoulders, not your neck.
• Maintain a straight back. If you can't, do a modification, like a knee bend.
• Cool down after each workout and give your body time to recover before you work out again.

FAQ

Here are the answers to all your burning dragon flag questions.

Are dragon flags bad for your back?

Dragon flags are not bad for your back as long as you maintain the correct form. However, bowing of your back due to insufficient strength can strain your lower back. If you feel yourself starting to lose form, release your dragon flag.

Is dragon flag hard?

Yes. The dragon flag is a very advanced move. It may take months or even years to perform it correctly, so remain patient with your progress.

Is dragon flag harder than human flag?

Some people argue that dragon flags are easier than human flags, which require holding the body horizontally off the floor while grasping a pole. However, everyone is unique.

Are dragon flags good for abs?

Absolutely! Dragon flags are fantastic for toning and building abs, as well as challenging your entire body. Ka-blam!

Congratulations on your newfound mastery of the dragon flag, an exercise that not only celebrates your abdominals but also revitalizes your hips, back, and glutes. Furthermore, elevate your fitness routine with alternative moves such as the multifidus, a deep back muscle often neglected in core workouts, to ensure comprehensive core strength. Remember, every fitness journey is unique, so take the time to conquer each challenge at your own pace.

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