The Dragon Flag is an advanced core exercise that requires significant strength and control. To perform this exercise, lie on a bench and grip the edges for support. Engage your core and lift your legs and torso off the bench, keeping your body straight and rigid. Lower your body back down in a controlled manner without letting your back touch the bench. Focus on maintaining a straight line from your shoulders to your feet throughout the movement, and avoid arching your back. This exercise not only targets the core but also engages the shoulders and hip flexors, making it a comprehensive strength training move.