5 levels · Core exercise
Progress from basic crunching to Bruce Lee's iconic dragon flag.
Lie on your back, lift hips off the ground by curling legs toward chest.
View Exercise →Hang from a bar and raise straight legs to horizontal or higher.
View Exercise →From a supported dragon flag position, lower as slowly as possible.
View Exercise →Full dragon flag: lower and raise your entire body while only your upper back touches the bench.
View Exercise →Build a full program with this progression as the main movement, plus antagonists and stabilizers.