Dragonfly

Category

Core

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques

Secondary muscles

Latissimus Dorsi, Erector Spinae, Gluteus Maximus

How to do it

1. Lie on a bench and grip behind your head for a solid anchor.
2. Brace hard and lift your whole body so only your upper back and shoulders stay on the bench.
3. Keep your body in one rigid line from shoulders to toes, angled up in the air.
4. Lower slowly under full control until you are just above the bench, then repeat.

Form tips

• Keep your entire body rigid; the movement pivots only at the upper back.
• Squeeze your glutes and brace your abs to protect the lower back.
• Control the lowering phase slowly rather than dropping down.