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A Dragon Walk Exercise Modification

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Dragon Walk Exercise: Nieder advises setting a timer for 45 to 60 seconds and practising a proper Dragon Walk Exercise around the room. Take a 10 to 20-second pause once the timer sounds, then go on with your job for another six cycles. Reduce the length of your stroll to help with this manoeuvre.

If you have limited room or wish to relieve additional strain on your core, you may perform a similar action without crawling forward. According to Scarfo, you may also alter the dragon walk by elevating your feet while walking up against a wall or seat.

In its place of holding a push-up position on the floor, residence your hands against a wall or bench, then practice lifting one leg and touching it to your elbow, then lowering it and touching your other leg to your other elbow.

“You can too do bear crawls, which require less core strength because you save your legs straight,” Scarfo explains. “This helps size your shoulders, upper chest, and triceps, so you’re ready for the lower posture.”

Mistakes To Avoid

The key to a respectable dragon walk is to preserve a flat back. “If your chest or hips sag, you can place weight on your shoulders or spine, increasing your risk for injury,” Scarfo says. “Try to control the movement so that you’re not swaying in a way that can put weight on the spine.”

Another common mistake is taking a step that’s too big with your hand and foot each round, Nieder says. Since this will cause your hips to come out of alignment, try to take smaller steps as you slither forward. That way, you’ll dragon walk in a slow, controlled manner and make the most of the hellish-but-worth-it move. Good luck.

How to Train Your Dragon Walk Exercise

If you poverty ripped abs, here’s a workout for you. The dragon flag is a murderer core exercise that whole thing your hips, spinal, and butt. Here’s how to fix a dragon flag, plus deprivation of all the most significant benefits.

By the way, this move is complex and requires full-body control and strength from head to point toe. So we also included some dope other exercises that offer similar results.

How to do a Dragon Walk Exercise

How to do a Dragon Walk Exercise

Here’s a Step-by-Step Leader to Dragon Flag Like a Pro:

  • Lie face up on a seat or the floor.
  • Spread your arms behind your head.
  • Grab a bar, column, or pole to help you brace yourself.
  • Start your entire torso as you lift your hips and shift your weight to your shoulders.
  • Drive your legs up, like the movement you’d use to do a reverse crunch until they’re almost vertical.
  • Keep your core tight and your body straight, and try not to bend your hips.
  • Slowly lower your legs to make a straight line from shoulders to hips and toes.
  • Stability your body weight on your shoulders as you hold the location.
  • Release.


Pro tip: If you’re responsible for the dragon flag as a static hold, grip your legs as low as possible until you misplace form. Then respite for 1–3 minutes before repeating the exercise.

Common Mistakes

The dragon flag can income a long time to be faultless. Here are some tips to help you circumvent an injury.


Be sure to give your muscles sufficient time to warm up before you slay your dragon flag. A 10-minute cardio sesh typically does the trick, but it might take lengthier for some folks. Also, don’t forget to stretch!

Don’t Push Past your Limits

Your body wants time to recover after each sweat session. So don’t force yourself physically to do an extra set of dragon flags, especially if you can’t preserve proper form. And if it hurts, stop!

Don’t arch your Lower Back

Your spine should remain aligned as you hold the pose. Arched your back puts pressure on your lower back and can lead to strain.

Keep it Tight

Try to involve your abs as you lift and lower your legs. It would help if you also involved your glutes and thighs in keeping your inferior body in the correct position.


Here are approximately ways to heat the volume on your dragon flags. And don’t worry; we also have tips for making them more accessible.

Try Scissors or Flutter Kicks

Ready to take your belongings to the next level? Include some scissors or flutter kicks. Just make sure to keep your actions tight and controlled.

Add Ankle Weights

You can up the strength by broad-shouldered on some ankle weights, but don’t go buck wild. The improper form can be a one-way ticket to Ouch Town.

Bend your Knees

Maintaining a conventional line from shoulders to toes isn’t easy. However, you can bend your knees to take some weight off your abs. You can also alternate between straight legs and bent knees —keep your movements slow and controlled.

Alternative Moves and Progressions

You might not be talented to go from 0 to Bruce Lee in a day. And that’s OK! Here are some alterations to help you ease into the dragon flag.

How to Perform the Dragon Walk Exercise

Start in a push-up position. Next, go down into a push-up, and on your way back up, raise your left arm and right leg into the air, keeping your hips square to the floor.

As you move your left hand forward and position it onto the floor, bring your right leg to your side at a 90-degree angle and complete a staggering push-up. Push yourself back up, repeating the process on the opposite side with your right arm and left leg in the air. After you get used to the movement, speed it up, so you’re walking forward like a macho, badass dragon.


The dragon flag is a challenging bodyweight exercise for the core that may help develop excellent overall core strength and extremely firm, defined abs (also known as dragon flag abs). It is among the most sophisticated ones Bruce Lee utilized in his physical training and ascribed to the legendary martial artist. However, only experienced exercisers and athletes with a high degree of general body strength should attempt it since it is challenging and puts a lot of strain on your joints.

Also Read: What Is Dance and Movement Therapy? – Health Fitness House

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