This progression of bodyweight exercises will show you how to gradually build up to the 'hanging dragon flag', a more achievable variation of the human flag, and a neat feat of strength.
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