Jason Bjarnson Shares 5 Dragon Flag Variations to Construct Stronger Abs

Former gymnast and long-distance runner, Jason Bjarnson was as soon as mocked in highschool for being skinny, however after his dad took him to his first fitness center session, he by no means regarded again. Now, with a massively impressed social media following, Bjarnson shares his go-to workout routines for constructing a muscular physique and shaping these beautiful abs. And, in a current Instagram publish, Bjarnson shared 5 Dragon Flag variations so to crush your personal core.

Not solely are dragon flag workout routines an effective way to remain in form, however in addition they enhance your energy and posture for different actions akin to handstand pushups or the human flag, the place the goal is to steadiness your physique horizontally when you grip a vertical publish. Dragon flags have been popularized by Bruce Lee and whereas there are many setups, a fundamental bench and an anchor level for the higher physique is the best strategy to get began.

Listed here are the 5 variations shared by Bjarnson.

Bent Knee Dragon Flag

With the bench set on an incline, Bjarnson begins with the bent knee dragon flag, often known as the “half lay,” resting his higher again and shoulders in direction of the highest of the bench whereas his palms maintain him regular. This can be a nice development train if you’re not prepared for the complete dragon flag, as a result of the bent knees take away a number of the stress out of your core.

Core Twisting Bent Knee Dragon Flag

To interact the obliques, Bjarnson twists his hips a method, after which the opposite, alternating with every rep. Whereas some bodybuilders keep away from coaching their obliques, Bjarnson has different concepts. “Have you ever ever seen somebody practice obliques and get a ‘blocky’ waist? Neither have I. It’s a delusion,” as soon as commented the social media star. “One more reason why individuals point out it, is as a result of it’s a superb excuse to keep away from coaching abs. In the event you ever do see somebody with a blocky waist it’s normally genetics or excessive quantities of substances.”

Alternating Bent Knee Dragon Flag

Subsequent up is the alternating bent knee dragon flag, specializing in one aspect after which the opposite, Bjarnson even completes a bicycle pedal between reps as he swaps legs. By the point you grasp this motion, you ought to be prepared for the complete dragon flag.

Full Dragon Flag

For the complete dragon flag, you’ll maintain your legs straight, and toes collectively, as you channel your internal Bruce Lee. As with the entire variations, contract the abs and glutes as you full every rep, inhaling on the way in which up, and exhaling as you descend. Dragon flags work the forearms, triceps, again, shoulders, hips, and core, and even hammer the quads as you keep your kind.

Weighted Dragon Flag

For a bonus stage, you would be like Bjarnson and add a weighted aspect, akin to weighted ankle bands, and even gripping a dumbbell between your toes. “It’s wild,” commented the pure bodybuilder on his successful efficiency, amping up his 1.4 million Instagram followers to comply with go well with.

To get began, work your means via every variation however don’t try all of them right away in a single fitness center session. As an alternative, get a really feel for a way your core recovers from every motion. Goal for 10 to 12 reps per train, and also you’ll quickly be slaying your strategy to a legendary six-pack.

To comply with Jason Bjarnson on Instagram, click on right here.