Flag

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Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Demo: Flag — © Gym visual

How to perform

1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
2. Engage your core and lift your legs off the ground, keeping them straight.
3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
4. Hold this position for as long as you can, maintaining a straight body line.
5. Slowly lower your legs back down to the starting position.
6. Repeat for the desired number of repetitions.

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