Floor Lying Single-Leg Negative Dragon Flag

1. Starting Position:

   • Lie flat on your back on the floor or a mat.

   • Grip the edge of an anchoring surface (like a bench or a sturdy bar) above your head with both hands. This will help stabilize your body during the movement.

2. Body Positioning:

   • Extend your legs straight along the ground.

   • Keep one leg straight while the other leg should be bent at the knee, with your foot planted on the floor.

3. Engage Your Core:

   • Tighten your abdominal muscles. This is crucial for stability and to control the movement.

4. Movement:

   • Gradually lift your straight leg towards the ceiling. As you do this, engage your core further to ensure your back remains flat against the mat.

   • Once your leg is lifted to about a 90-degree angle, begin to lower it slowly back down toward the floor while maintaining control.

   • Avoid letting your back arch; it should remain in contact with the mat throughout the movement.

5. Completing the Rep:

   • Try to lower your extended leg as close to the ground as possible without letting it touch the floor.

   • Once you reach the lowest point, pause briefly before lifting your leg back to the starting position.

6. Repetition:

   • Perform the desired number of repetitions on one leg, then switch to the other leg and repeat.

7. Breathing:

   • Inhale as you lift your leg and exhale as you lower it back down.

Tips:

• Start with a slower pace to ensure control of the movement.

• If you're a beginner, feel free to modify the range of motion for the leg lift until you build confidence and strength.

• Always focus on using your core, rather than using momentum, to perform the exercise effectively.