Get a Fighter's Physique: Workout VI
3A DRAGON FLAG
Sets: 3 Reps: 6 Rest: 60-90 sec.
Lie back on a bench and grab the sides for support by reaching behind your head. Your body should form a straight line . Contract your abs and raise your hips up off the bench so that your legs point into the air . Reverse the motion to return to the starting position. That's one rep.