Set-up: Start by lying on a bench grasping the sides or supports with your arms.
Movement: Lift your torso and legs in a straight line from flat on the bench to vertical to the floor, stacked on top of your shoulder blades. Focus on bracing as hard as you can in the core and surrounding musculature - including the glutes and lower back - which you will need to maintain stability while staying straight.
Optional weighting: If you are extremely strong and can perform the standard dragon flag with perfect form, ankle weights may be added to increase the difficulty.
Benefits: Without a doubt one of the most challenging ab exercises, the dragon flag is a great way to build core strength and muscle mass.
Caution: Be sure to keep your weight on your shoulders and shoulder blades and NOT your neck.
Instructions and effects for the Dragon Flag exercise 
