#9. Dragon flags
Lying on a bench, place your hands behind your head and brace your core. Perform a reverse crunch while keeping your legs straight, bringing your lower back off the bench. Slowly begin to lower down, controlled, while keeping your upper back in contact with the bench. Lower until you’re parallel with the bench, then raise back up in a straight line. If it’s too difficult to raise up after lowering, just perform the reps for the eccentric or lowering-only portion. Perform 5 reps, 3-5 sets.