How to Do the Dragonfly Abs Exercise
Doing the abdominal exercises is the toughest thing to do in workout. Not to mention that shaping up your shoulders, biceps, triceps, wings and other muscles of the body are relatively easy but when it comes to shaping up your abs, the task becomes difficult. There are multiple exercises that one can do to improve his abs but the most effective one is dragon fly, accredited to Bruce Lee, the martial arts veteran. Dragon fly is one of the most toughest abs exercises and requires a lot of dedication and hard work.
Instructions
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1
Warm up
It is important that you never start the exercise directly; instead you must do the warm up to eliminate all the chances of muscle pain. For warming up your body, you must consider doing jogging or running for a couple of minutes. -
2
Use a flat or decline bench
After you have warmed up, you must now choose a flat or decline bench and lie on it. Now you must firm your grip on the bench, so hold it tightly. You can tighten your grip by holding the sides of the bench or its t-bar. Remember that, to avoid back pain it is necessary that your back should be as straight as possible and you must consider yourself a part of the bench. After you have positioned properly, it is advised that you hold still in the position and take long breaths before starting the exercise. -
3
Move your legs up
After you are fully prepared, you must start moving your legs up at the angle of 90 degrees. You must hold the rest of your body still and do not move other muscles. It is very important that your back and legs should be kept straight to have deep impact of the exercise. You should lift out all the weight on your shoulders and lift the rest of your body at the angle of 90 degrees. -
4
Move your legs down
After your body is at the 90 degree angle, you must now slowly move your legs downward. Note that the same rules apply, thus you have to make sure that your body is perfectly straight while moving the legs downward. -
5
Do the exercise in set form
Now you must keep doing the exercise in the form of sets. In order to improve your strength, you must do at least three sets in a day.
