Dragonfly
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Dragonfly
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Dragonfly trains
Technique
How to do the Dragonfly
- Lie on your back on a flat bench and grip the sides of the bench behind your head with both hands for support.
- Engage your core and press your shoulders into the bench, then lift your legs and hips upward until your body is nearly vertical, keeping your legs straight.
- Lower your entire body back down slowly as one rigid line, resisting gravity with your abdominals, until your hips return to the bench.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on a slow, controlled lowering phase; this is where most of the muscle work happens.
- Keep your legs straight and your core braced to maintain a rigid body line.
- Breathe steadily, exhaling as you lift and inhaling as you lower.
- Avoid straining your neck; keep the tension in your grip and core, not your head.
Substitutes
Swap Dragonfly for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dragonfly for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.