Dragon Flag
This move, made popular by Bruce Lee and Rocky, is arguably the hardest core exercise you can perform. It requires full body control and deep core strength (not just abs). It’s also a precursor to the human flag.
How to pull it off: Lie face-up on a bench, gripping the edges behind your ears (elbows pointed at the ceiling). Drive your legs up as if doing a reverse crunch. That’s the easy part. Next, lower your body down slowly. Nothing should touch the bench except your upper back. Bend your knees if you have to, but don’t bend at the hip.
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