The dragon poles are probably the most advanced lower ab exercise and will light up your core. You will begin this move on a bench and start by stabilizing your body and grabbing the bench on the side of your head. Next you will lift your butt up in the air using your lower abs to pull your torso off the bench, and kick your legs out at around a 45 degree angle. The key is they aren’t kicking straight up, but rather at an angle that will engage your lower abs.
The hard part of this move is the eccentric, aka “lowering” your legs. I want you to try to stick to the top position for 1 second, and then lower your legs as slow as possible on the eccentric portion back to the starting position. This is a really advanced move so don’t get frustrated if you can’t handle it for more than a few reps. Build up your strength and keep aiming for more!