Rest on completion of a weight bench or plyometrics box with your legs directly, feet resting on the flooring. Your arms need to lag your upper body, grasping the edges of the bench or box for stability.
Time out for a beat at the top, guaranteeing your lower abs are contracted hard. Reverse the movement, correcting your legs back out, and then repeat.
Can be done anywhere you have a steady surface area to rest on, like a weight bench.
Great for incorporated core training, because it includes your hip flexors.
You can pack the motion by holding a dumbbell in between your feet.
The Dragon Fly exercise is an effective way to challenge your core muscles and get a full body workout. It combines the motion of a traditional crunch with the added stability of a plank, offering you more dynamic options to engage your core. This exercise can be done anywhere, from home to the gym, making it great for anyone looking for an efficient core workout.
To do the Dragon Fly exercise, start in a plank position on your forearms with your feet together and abs engaged. Keep your body in one straight line from head to toes as you bring one foot up off the floor and outward until it’s in line with your hip. Hold for 2-3 seconds before bringing both legs back into starting position. Alternate between sides for 10-15 repetitions or as many as you can handle with proper form and technique.
The Dragon Fly exercise is an effective and challenging way to strengthen your core and boost your overall fitness. It is a great way to build strength in the abs, glutes, shoulders, and back. Using only your bodyweight, this move works all of the major muscles in your torso for an intense workout.
This exercise can be done anywhere with no equipment needed; all you need is a flat surface or yoga mat to perform the move. The Dragon Fly involves lying on your stomach with arms outstretched like wingspanning from one side of your body to the other. From there you raise both legs up off the ground at once while keeping your arms straight and toes pointed away from you and hold this pose for 3-5 seconds before releasing back down.
The traditional method of performing the Dragonfly exercise involves lying on your back and raising your arms and legs into the air simultaneously. However, there are various modified versions that allow people with lower fitness levels to still reap the benefits from this move. For example, beginners can try lifting one arm and leg at time instead of both at once. Another alternative is to lift only your legs while keeping your arms down beside you on the mat.
