Killer Abs - Bruce Lees's Dragon Flag - Abs of Steel

For Killer Abs - Bruce Lees's Dragon Flag

If crunches, lunges and squats seem like juvenile exercises, try dragon flag exercise. Rajesh Sharma, Fitness Instructor from Navi Mumbai shows you how to do it and why you must do this exercise for abs of steel.

If you want abs like Bruce Lee include this exercise in your routine for killer abs. Rajesh Sharma says, "The dragon flag exercise was practiced by Bruce Lee and even by Sylvestor Stallone for the Rocky series."

He adds, "This exercise is extremely difficult and a hardcore workout." This exercise is an advanced form of exercise for building core muscles and the abs. "It is one of the most advanced exercises for abs of steel. It also strengthens the core, gives you strong glutes and strong lower back," explains Fitness Instructor, Rajesh Sharma.

Though it may seem that the dragon flag exercise only focuses on the core muscles, it is can be referred to as full body workout. He says, "In fact, you'll also need to engage your lower back, glutes, and other trunk musculature to maintain your form. Though the dragon flag emphasizes the core, it's a full-body exercise."

How to do dragon flag:

Lie on your back, face up and grab sturdy object behind your head with both your hands.

Then lift your entire body, legs and torso, up in a straight line, without bending the hips or back, until your body is on your shoulder, head and neck at 90 degree.

Then lower your body in straight line parallel to the bench, without touching any part of your body below neck to the bench or floor.

Protect your neck while doing this exercise.

Abs of Steel - Hanging Leg Raises for Six Pack Abs

Abs of Steel - Hanging Leg Raises for Six Pack Abs

This may seem like an easy exercise at first, but the aim of this  exercise is to make your toereach the bar.

It is extremely  challenging if you have poor upper body strength too. But the  beauty of this hanging leg raise, it is a full body workout. This is a must-watch workout video that is excellent for abs.

Rajesh Sharma, Fitness Instructor and Yoga coach explains the importance of this exercise. He also guides you through a step by step process and the right posture for the hanging leg raises exercise.

Rajesh Sharma explains, “Hanging leg raises is for advanced exercise enthusiasts as it needs you to touch your toes on the bar you are hanging one.”

He also reiterates the amazing benefits of this exercise, he informs, “Hanging leg raises is one of the best exercise for Abs  workout. This exercise builds and strengthens the core muscles, lats, shoulders, arms, and grip and improves the control over  your body.”

He also adds, “This ab workout increases endurance and is the best abdominal exercise.”

As for the video Rajesh says, “I have demonstrated this exercise in a controlled way, engaging my lats, biceps, triceps and lower back along with abs.”

King of Asanas - Sirsasana

King of Asana - Sirsasana

Rajesh says, “In this posture we have to balance the body on our head, with the legs up in the air. This asana continues to be the favourite posture of yogis and many eminent personalities”. He points out several health benefits associated with Shirshasana, such as:

1) Sirshasana improves the functions of the brain, brain centres and sensory organs.
2) This yoga pose influences and improves the nervous system and endocrine system.
3) It also helps overcome issues like fatigue, excessive sleep, heaviness of head, weak memory etc.
4) The pituitary, thyroid and para-thyroid glands gets good blood supply, which improves their functioning.
5) Improves memory
6) Sirshasana also prevents premature greying or falling of hair.
7) Strengthens the lungs

He adds that this yoga pose needs a well developed body to help one stand on one's head. “Sirshasana is an advanced pose, which should be performed under expert guidance. It also needs a strong core,” explains Rajesh.

Rajesh Sharma also lists out some ground rules. Sirshasana should not be practiced by the following people:

1) Those with neck, back or waist injuries and those suffering from spondylitis, spondylolysis, etc.
2) Problem with the spine.
3) Avoid Sirshasana if you are suffering from high blood pressure, heart disease and breathing problems.
4) Do not do Shirshasana if you have retinal issues, weak eyes and capillaries, blocked nostrils and inflammation anywhere in the upper body.
5) Do not practice this asana during menstruation.

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Bruce Lee's Dragon Flag abs Exercise - get abs of steel