Page 51 - Muscle & Fitness (February 2020)

A B S & C O R E T R A I N
By M&F Editors

ENTER THE

DRAGON

Build a carved mid-
section with Bruce

Lee’s go-to abs move:

the dragon flag.

or this exercise, let’s first
give a shout-out to the
man with one of the
all-time best six-packs in
F the biz—Bruce Lee.
Unlike most guys, Lee was
both ripped and strong all at
once. And one of the reasons
for his strength was some of
the advanced body-weight
exercises he used in his
training. One such move was
the dragon flag.

WHY DO THEM
Your core is a series of mus-
cles that wrap around your FLY HIGH
entire torso, and this exercise
targets all of them. Dragon
flags help create more torso
rigidity—which can benefit

your squats, deadlifts, bench
presses, clean and presses,
even sport-specific training
and power development. And
in the long term, movements
including both full-body en-
gagement plus long-duration
tension (static and engaging
strength-training movement
patterns) should be preferred. as you can and then tuck your DO IT
knees to your chest instead of Set up on a bench with your
SCALE BACK AT FIRST raising back up and keeping hands secured around the
Dragon flags can be modified your body straight. This would back of it. Lever your entire
if you can’t perform them be considered the next level body up as one rigid unit, until
right away by simply doing up. If you can hit the knee you’re nearly vertical, then
negatives. For this, lower as tucks and control the negative lower yourself slowly to the
slowly as possible, then drop to a stopping point above the floor, using your abs to brace.
P E R B E R N A L your feet onto the bench and bench and with your body in Your body shouldn’t “break”—

it should appear as a straight
a straight line, you can then
drive back to the starting
point. You could lower as far
line from shoulders to toes.
move to the full execution.
4 9
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S