Six packs were few and far between in the 70s…until Bruce Lee wowed audiences around the world with his shredded six pack, in the movie Enter the Dragon. One of the ab exercises supposedly created by him, is the Dragon Flag.
Why Planks And Crunches Won’t Get You A Six Pack
I think we all know that popular saying “abs are made in the kitchen.” It’s true, in order to reveal your six pack, you’ll need to clean up your diet, and lose some fat off your belly.
However, if you don’t train your abs, they will be totally flat, and it’ll be almost impossible to see them until you reach an unhealthy level of low body fat. Even then, they won’t look great.
If you’re one of those people who does three minutes of planks, and hundreds of crunches or sit-ups, and is seeing no progress in your six pack, there’s a simple reason…
It’s too easy!
If you can do minutes or hundreds of reps, then that’s classed as an endurance exercise, not a muscle building one, aimed to carve out your abs.
When I was a teenager, I also fell into this trap, performing hundreds of sit ups. I got sore, but I had no clue it wasn’t helping my progress.
To improve the shape of your abdominals, it’s more efficient to progress to tougher exercises, which only allow you to complete 12 reps at the most.
Working The Core For That Six Pack
The abdominals work to stabilise your trunk as you move around. The basic plank is one example of how you can work this stability. Other examples are ab wheel rollouts, or walkouts.
At some point, it will be time to let go of your endless planks, and try this old-school hardcore ab exercise. Make no mistake, it’s tough! Don’t forget to warm up first.
£10 / $10. Free for the first 1,000 downloads. Click here to download the Comprehensive Guide to Dragon Flags, including workout progressions, sets and reps to help you achieve your first Dragon Flag
“One day this exercise will become your warm up,” as I like to say to my training clients. Then you can progress to the much more difficult Front Lever…that’s for another post.