Lay on your back and grasp some kind of stable support with your arms above your head (bent arms are fine for this). A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind you for support. Dragon flags also happen to be one of the hardest abdominal exercises you can do - and the benefits in strength and size correlate with the difficulty of the exercise. Step 3: Dragon Flag Progressions Scaled Dragon Flag. To learn how to do the dragon flag, watch our video below and practice the correct dragon flag progressions. The video below guides you through our ‘4 STEP’ process to achieving full Dragon Flags, including all the key coaching points at each stage. Mastering the dragon flag will make sure your abs grow big and strong. When you have built the capacity to perform the previous tasks, you are ready to begin training the Dragon Flag. From here, the objective is to lift your entire body up in a straight line, stacking it vertically over your shoulders, then slowly lower back down until parallel to … How to Achieve the Hanging Dragon Flag: 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. The Dragon Flag is great core strength exercise, which is part of the foundation for more advanced Calisthenics Movements like Human Flags and Levers.