A static core-lengthening hold performed without equipment that places continuous tension on the abdominals. You maintain an elongated, braced front-body position for a set time.
How to do the Dragonfly#
- Lie flat on your back on a mat with your legs extended and arms reaching overhead.
- Exhale and lift your chest and legs a few inches off the floor, creating a long, braced line through your front body.
- Pull your navel toward your spine to engage the abdominals and keep the lower back gently pressed to the floor.
- Breathe evenly and hold the stable, elongated position for the prescribed duration.
- Lower your limbs and torso back to the mat slowly and controlled when the timer ends.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Obliques (External & Internal Obliques), Lower back (Erector Spinae)
