Several weeks ago I made this post about fun body weight challenges that I have been practicing, including the human flag.
Editors note: I recently added a series of articles with loads more info on Human Flag Training.

Since then I have continued practicing the human flag and training to improve at it. Along the way, some people have inquired about how to work towards performing this feat of strength.

While the human flag requires a ton of upper body strength, the most important thing to have in order to perform a flag is core strength–the obliques, abs, and lower back play the biggest role in being able to hold the pose.

The plank is a classic isometric exercise.

The flag falls into a category of exercises called isometrics. Isometric exercises involve contracting your muscles while holding a fixed position for an extended period of time. Planks, side planks, and other variations on these isometric exercises are a great way to start building the core stability required to perform a human flag.

The flag is one of the most advanced core exercises I’ve ever seen, so being someone who loves a challenge, I am drawn towards it and kept humble by it. If you expect to get it right away you will likely be disappointed.

It takes time to prepare your body for such a skill, but we’ve all got the time. If you can read this, then you’ve got a few spare minutes. It’s just a question of what’s important to you. You could be doing some isometrics right now! Stop making excuses and start working out.

Watch the video below for more details: