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Waist · Body Weight
Dragonfly
Dragonfly is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, lower back and forearms assisting. It needs only a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Lower Back · Erector Spinae
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dragonfly
- Lie on your back with your arms extended overhead and grasp a stable support. Extend your legs straight together and hold them just above the floor.
- Engage your core and lift both legs upward while rolling your hips off the floor until your body is supported on your shoulders.
- Slowly lower your hips back to the floor, then continue lowering your straight legs until they are just above the floor without touching it.
- Repeat the movement with controlled, continuous motion while keeping your legs together and as straight as possible.
Form tips
- Keep your legs together throughout the entire movement.
- Lift your hips by engaging your core rather than using momentum.
- Lower your legs slowly to maintain tension in your abdominal muscles.
- Inhale as you lower your legs and exhale as you lift them upward.
Dragonfly alternatives
More abs exercises
Dragonfly FAQ
What muscles does Dragonfly work?
Dragonfly mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The hip flexors, lower back and forearms work as secondary muscles.
What equipment do you need for Dragonfly?
You need only a sturdy surface.
How many sets and reps of Dragonfly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dragonfly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dragonfly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dragonfly?
Other exercises for the abs include Abdominal Crunches Machine, Band Kneeling Crunch, Wheels to Toes and Band Side Bend.
For developers
Use Dragonfly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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