Modified Dragon Flag Off Bench
core
Core & AbsAdvancedStrengthPull And Push
At a glance
| Muscles worked | Core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Pull And Push |
| Sets & reps | 3 sets × 20 reps |
| Estimated calories burned | ~2 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — lay on a bench in a sit up position
- Step 2: grab the bench above your head
- Step 3: lift your knees and hips up
Coaching tips
Benefits
core
Common mistakes
holding bench in the wrong place
Make it harder
try to raise knees higher
Make it easier
just lift hips slightly
Breathing
breath out when pushing hips up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Seaside Breeze
Beginner · 4 sets × 30sNo Balance Knee Tucks
Advanced · 3 sets × 10-12 repsAlternating Knee Tuck with Pulley Belt
Intermediate · 3 sets × 10-12 each sideMountain Climbers with Double Resistance Bands
Advanced · 4 sets × 30 repsBent Over Unilateral Oblique Twist
Intermediate · 3 sets × 10-12 each sideLower Ab Hip Tuck off Flat Bench
Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.