Abs exercise · body weight
Flag
The flag is a bodyweight exercise that targets the abs, with the obliques and shoulders assisting.
- Target muscle
- Abs
- Also works
- Obliques, shoulders
- Equipment
- Body weight
- Body part
- Waist
How to do the flag
- Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- Engage your core and lift your legs off the ground, keeping them straight.
- Using your core and upper body strength, raise your legs until they are parallel to the ground.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The obliques and shoulders work as secondary muscles. See all ab exercises or every bodyweight exercise.
