Dragon Flag

Contraindications:

• Improper performance can lead to injuries.Do your research before trying this exercise.
• Attempting this movement without the required physical ability can lead to injuries.Make sure you've got enough core stability ( Plank - 75 sec., Side plank 55 sec. ) and also you should be able to easily perform reverse crunches.
• This exercise requires tension through the whole body, which can lead to cramps.Make sure you're getting your magnesium.
• Can lead to neck problems if the trainee is lacking mobility/is utilizing improper technique.
• Can worsen the widespread "forward head" posture problem.

Muscles

Agonists

• Latissimus dorsi

Synergists

• Teres Major
• Pectoralis minor
• Deltoid posterior
• Rhomboids

Stabilizers

• Rectus abdominis
• Obliques
• Iliopsoas
• Tensor Fasciae Latae
• Sartorius
• Comb muscle
• Adductors
• Triceps Brachii
• Biceps Brachii
• Pectoralis Major
• Wrist Flexors
• Rectus Femoris
• Erector Spinae
• Gastronemius, Soleus
• Gluteus

Variations

• Can be performed on a bench .
• Can be performed on an incline bench, in order to increase the difficulty.
• Can be performed on a decline bench, in order to decrease the difficulty.
• Can be performed on the ground, provided there is a counter-weight.
• Can be performed on a pylon.

For beginners:

• Bent knees;
• In a stride;
• Cheating your way up and performing the negative.

Method of execution

performance:

1. Lie on your back on a bench.
2. Take hold of the bench.
3. Tighten your whole body and begin to raise yourself from the bench until you reach a "vertical" position.
4. Lower your body to the horizontal.

Comments and recommendations

• Tighten your abs and do not allow waist extension.
• Tighten your butt and bring your bring your pelvis in.
• Keep your knees straight and your ankles deployed in a plantar flexion.
• Keep your back straight, shoulders back and down.
• If you can not maintain regular breathing during this exercise, don't do it.

Relevancy

The Dragon Flag exercise is a great way to demonstrate the power of the core and attract attention in the gym or out doors. The effect is enhanced if you're shirtless with a sixpack.

Usually people who can perform this exercise already have enough core stability and they don't really need it, so it would be better for them to focus their training in another direction.

For people who can't do it, exercises like the planks and leg raises are recommended.

Pole acrobats and street fitness artists would benefit from this exercises functional benefits.They can incorporate in into their workouts and shows.

Full body tension is always accompanied by a high energy expenditure. In other words this exercise would be beneficial for people that are trying to lose fat.

This exercise should be performed at the end of the workout, or in the last super-set.

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V-up

The V-up is an exercise for intermediate and advanced fitness enthusiasts.This movement consisnts of the lifting of the limbs and torso while balancing on a small area of the waist.These muscle groups part in the exercise :

Muscles

Target

Rectus Abdominis

Synergists

Iliopsoas
Tensor Fasciae Latae
Pectineus
Sartorius
Rectus Femoris
Adductor Longus
Adductor Brevis
Obliques

Options

According to the method of execution

• Explosive variation with a fast stop

The execution of the movement is at maximum speed, slowing down and stopping at the peak point.
Developing explosive strength and coordination. You could perform this variation with resistance bands.

• Slow variation

This option is carried out within 5 seconds. The slower the limbs and body are moving, the harder the strain on the abdominal muscles. Aims to increase strength endurance and balance.

• With added weight

Dumbbells or sandbags can be used here.Strength and muscle mass.

According to the technique of execution.

• Performance with straight legs

This is a classic and difficult option to perform. It involves all of the sygergists listed above.

• Performance with legs bent at the knees

This is a modified form of the exercise. Suitable for intermediate fitness enthusiasts who want to gradually strengthen abdominal, lumbar and hip muscles. This variation eliminates the involvement of the long head of the quadriceps (Rectus Femoris).

• Performance with a twisting motion

This movement focuses on the obliques. In diagonal twist (left foot / knee to the right hand and vice versa) obliques are the main target.
Performance with elbow support
This is a variant of the exercise in which the focus falls on the lower right sector of the abdominal muscles (Rectus Abdominis), hip adductor muscles and hip muscles.

Method of execution

Preparation

1. Sit on floor or mat. 
2. Lie supine with hands on floor over head.

Execution

1. Simultaneously raise straight legs and torso. 
2. Reach toward raised feet.Try to hold for a second.
3. Return to starting position. Repeat.

Relevancy

This exercise improves strength and strength endurance, balance and increases muscle mass of the abdominal muscles and rendering pelvic muscles, in other words it is an effective ab exercise, and one could get a good abs workout from it. Improves coordination. The many variations of this movement suggest broad opportunities for participation of the V-ups in a variety of workout routines. The only requirement for all the different possibilities and implementations for this exercise is a heathly spine, because it can easily trigger an old trauma.
(sources:bbteam.com,exrx.net)

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