In the process, you will also learn the 'dragon flag', an easier variation popularized by Bruce Lee.
It will help you develop a tight core and work the muscles in your stomach (the rectus abdominis and the obliques) through a series of isometric exercises.
Start a whichever point of the progression is relevant to you. Over time, add a few seconds (or a few reps in the case of the dragon flag) until you can reach the maximum number indicated, then move on to the next exercise. Perform these exercises 3 times a week.
If you find yourself not progressing any longer, take a few rest days, then resume training.
Note: because both the dragon flag and the hanging dragon flag place quite a lot of stress on your triceps, hip flexors, and a variety of other stabilizing muscles, it is recommended you train for these in conjonction with these 6 other bodyweight progressions, particularly the dips, push ups, handstand push ups, and abs and core progressions
Step 1: Kneeling Plank
Step 2: Plank
Step 3: Side Plank
Step 4: Leg Lift Plank
Step 5: Arm and Leg Lift Plank
Step 6: Decline Plank
Step 7: Decline and March Plank
Step 8: Wall Plank
Step 9: Wall March Plank
Step 10: Dragon Flag
This is the famous 'dragon flag', as popularized by Bruce Lee, and given its name because your body resembles a flag fluttering in the wind.
The dragon flag also places a lot of stress on your triceps and hip flexors. For this reason, it is recommended you train it in conjunction with these 6 other bodyweight progressions.
Step 11: Hanging Dragon Flag
This variation of Bruce Lee's dragon flag was popularized by El Diablo @ Fitness666. It is part of one of the 6 progressions that constitute the 666 bodyweight home workout.