5. Dragon flag

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Lie on a sturdy bench and grasp the bench firmly above your head. Raise your legs and torso so that you are resting all of your weight on the back of your shoulders. Slowly lower your body back to the bench as you maintain a tight grip on the bench. 

Do not arch your low back. Bend at the waist if necessary and gradually try to maintain straight legs as you become stronger and more proficient at the exercise.

Since this is a more challenging exercise only 3 to 5 reps are required when performed properly. 

Trainer Tip - to protect your spine, maintain internal pressure in your abdomen by exhaling slowly under control. Never fully empty your lungs of air or relax your abdomen during the exercise