I've been doing the Dragon Flag exercise since the 80's ever since I saw Sylvester Stallone do it in Rocky IV, only I had no idea what was called. To me it was the Rocky reverse sit-up exercise, or just the Rocky sit-up leg raise. You get the idea, but you don't have to know all the names of the exercises to get the results. I didn't even know back in the 80's that this was Bruce Lee's signature exercise as well.
I grabbed a few videos from youtube to illustrate the exercise and to show how it's done. Keep in mind where you are at physically when attempting this exercise. You may have to build up your abs for a while and or in some cases lose a few lbs before you can accomplish this exercise. Always be careful and start with the basics and work your way up when doing a new exercise. You have to do this exercise correctly or you could hurt your neck among other things. Remember you have to have ab muscles first of all and you have to have low body fat before those abs show before you can show off your Action Hero Abs. The number one rule for great abs is that you must eat clean. You can never out exercise a bad diet unless you are blessed with a super high metabolism and are very young. High metabolisms don't last forever without proper diet and exercise.
How to do a Dragon Flag Rocky IV Ab Exercise
This video tells you how to start out from a beginner point and build up to the Dragon Flag. It also shows you how to get a better grip to help get more power for the exercise.
Rocky IV - Dragon Flags/Dragonflys HD
Watch Rocky do this exercise he made famous. Everytime I see these Rocky clips I got to workout.
Watch Rocky training from Rocky IV
Rocky IV Ab Workout (ABS LIKE STALLONE!)
It's the Athlean X guy showing off a few other ab exercise plus the Dragon Flag.
How To Dragon Flag Tutorial - Tapp Brothers