Ab Workout Crazy Hardcore Exercise By Tuan Tran

[Larrivey9]

It's just like Rocky!

[kdanielh1234]

Its called the Dragon Flag and Bruce Lee came up with it -.-

[nortan27]

Good bro good. Now twist your body sideways as you go down for a killer oblique workout. GET BIG!!!

[1martra]

that was awesome i need to try this, i do many types of ab exercises never thought about doing this.

[showking5319]

i love this workout! it burns my abs and i can barely do 15 times only..



[showking5319]

tuan, can you post more abs workout videos?

[megglide]

What a hottie. What a rearend.

[goriokun]

i work out to get laid

[TheFameManiac]

Good training bro :) Keep up !

[kafor1999]

Jesus Christ, what a wanker!

[Soccasteve]

Tuan you are the man! I love all your videos.

[zryan161]

no shot ill be able to do this

[RockSport]

morron



[NYMinute718]

that's wassup!!! lol

[onlyonepaul]

never mind... lol...

[onlyonepaul]

What is that Abdominal Crunch called?

[OmegaPirate]

I do the same move holding underneath my couch, it's great!

[asianface1993]

nice

[thomas3718]

called a Dragon Flag. and i can do like 3 now :)

[video44music]

Rough Neck! You are motivating! My friend told me to check out your program. Thanks for being a positive influence.

[armebear]

gay

[Ustoked2surf]

1. bruce lee made it up and its called the Dragon Flag

2. your doing it kinda wrong....your supposed to keep your body in a complete line as you go up and down.

3. i love doing dragon flags

[miitube]

Great video I'm glad Rocky inspired you. Now, you inspired me.

[hakufan3]

rocky five is when he fought the russian

[thesuperjeev]

hey Tuan, just wondering how do i get u to create a workout program list for me?

[camusrlz01]

nice legs dude .........jaja

[iLuvChocoChips]

How do i train to be able to do this exercise???, i tried it and completely failed :(

[jassiecool]

When i do this my lower back starts hurting so than i have to stop, any tips on why?

[roughneckasian]

@jassiecool if your abs shut down, it is only natural for your back to take over in order to keep the movement going. I would suggest doing more bridges and planks. Once you can does for up to 2 to 3 mins at a time none stop, then come back to this and see how you do

[jassiecool]

When i do this my lower back starts hurting so than i have to stop, any tips on why?

[imerjcn]

hey rough that was a good exercise...

i want to workout my body ...

now i have you as a my personal online trainer lol.

[baronking25]

thats good shit bro.. i know your shit has got to be sore as hell... thats like a full body workout man

[ksoadc7890]

How long did it take you to get that big? What exercises did you do? I'm a pretty small statured 19 year old male, pretty in shape. I had a really nice body in high school and still a pretty good one, but my abs are crap!! It seems like I've got workouts for every muscle in my body except abs.

[roughneckasian]

@ksoadc7890 too long till i got the right education from college and my certifications from ISSA, NASM, and ACE and thousands of dollars of education. all things have to be in balance, nutrition, resistance training, mobility training, myofacisal release, supplementation (over the counter of course)...etc. if you are looking for me to help you create a full program, just sign up for my online program.

[SmileyBearify]

god dam i bet you could feel ever part of your body working and straining like a bitch!

[takman]

thanks dude.

[350WB]

thats narly dude, i tryed that after watching this, thats hard as hell man, keep up the good work man

[guevaraz101]

Thanks for that tip. that a great way to work your abs, thanks again.....

[torterra165]

holy shit man

[ppay3]

why are all bodybuilders short just wondering no offence

[irishboss29]

nice job.

[ColtPython]

lols as if he looks like bruce lee...! hes twice the size... good job been trying the exercise but failing after like 2... gonna keep building up with leg raises etc

[BorealNeal]

i wish i could like this guy hhahah but im not dilligent in my workout 1 day i work out then the next im like nahhh not rite now haha

[GamerEly]

haha i remember that scene, but i think it was opposite right? where he was like hanging from a banister from his legs and going up right? haha, anymore tips for a novice?

[tenntube2u]

that was a great set. when you walked back to the camera after the excersize, you abz were thick as bricks. WTG

[mcandmctube]

thats not rocky balboa thats one of bruce lee's actual training workouts

[YouCanDie]

its called a dragon flag

[Bjarmi92]

yea ! shoot your but with so quality steroids and that is the ONLY way you will EVER get in a shape like his :)

[keithjon11]

holy sht

[TOWinkworthIpswich]

u shud start puttin leg weights on your ankles would be really gd!

[sluggcheebah]

That's good technique! You actually do them for max contraction of the abs by bringing legs down to be completely parallel with the bench. Dragon flags have been incorperated to my ab workouts two years ago and I still perform them religiously.

[infidel94]

this is bad for your back! dont do it again or if u do ull have back pain by the time ur old

[Battlenub74]

sweetheart thats called rolls of fat. You can't get a 12 pack, you only have 6 abdominals and 2 peces. theres a max of 8 + your two obliques

[Boxinglad123]

Bruce lee made that one up

[superpe]

holy dick fuck thats cool

[mingebag851]

I almost died when I tried that excercise.. And I did only 3 xD

[145bobby]

good, now do it again

[Battlenub74]

rofl i did 0.25

[jsamsonite07]

keep doing it then you will build those ab muscles. i say increase the number of reps every week if you haven't done so.

[Thexylian]

You're probably skinny -.-

[linsam000]

for this leg lift, does it work your abs more on an inclined plane or a flat bench? Because i only work this type of leg lifts on an inclined plane

[linsam000]

ur a lying piece of shit there is no 12 pack abdominals, theres 8 and about 5 or 6 obliques on the side

[crazysolo95]

this ab excercise is called dragonfly. Bruce lee made up this exercise.

[CaffeinatedBum]

This is my favorite ab exercise by far. I need to get a better decline bench to do it on though. I thought it was called reverse curl, but then I heard it was called Dragon something.

[mansuliu]

holy cow, can you break your back if you don't do this right

[probablymike]

That is outstanding !!!

[augustomyerss15]

Amazing!

congratulations man!

[cmtz75]

man that is awsome and yes bruce lee was the first person that i knew that did that..but on rocky 4 he does do some crazy ab work out in that movie..but man one day i will be able to do that.. i just gatta keep working on it

[susaneles]

this guy is awesome!!! I rolled off of the bench when I tried to do this exercise for the first time! Still not strong enough to do it!

[TeoChewInTheArea]

i put pressure on my neck when i do it and it makes my neck sore after

[dominicanfigure169]

i though bruce lee did this first not rocky

[roughneckasian]

he was, but i was not aware of this movement till i saw it in rocky 4. then i did more research and found out that the first to perform this was bruce lee.

understand i never said that rocky created this exercise, it was where i first saw it. besides, how can a fictional character create anything in real life.

[dominicanfigure169]

i never said he created i just meant to say he was the first to show it off lol but its all gud...

[clearviewhigh]

what ab workouts can i do. to help me improve on this. i only negatives.

[91lilfrozone23]

@roughneckasian

i can do them with good form for the first few reps, then it gets really hard for me to go up right (controlled). so, is it ok if i go up with momentum and then go down slowly as in other exercises (like chinups) when you only do the down movement when you get started?

[sergio311]

you're big for an asian

[ThomasPwnage]

I am gonna try that, nice one.

[johnvo93]

my inspiration....

haha

do you have a your workout regiment posted anywhere?

i'm a fellow viet too

[whiteraider]

nice workout, i'm gonna start training for it :) thx for showing !

[inlacrima2013]

hay plz tell me you still find time to eat pho, i understand you prob. have a strict diet and all but plz tell me u still eat pho, if you dont... your not a true viet lol jkjk ;]

[Bwpedersen]

Hi Tuan Tran awesome video! Im a big fan of you, You're like the Hercules of Asians ^_^

I just wanted to hear your opinion about building up muscles and getting bigger in the age of 15.

I would love to put on some weight, and gain muscles. Im a bit skinny(im asian too btw)

Am I too young to start lifting weights?

Will weightlifting hurt my body, bones in this age?

That's about it. Hope you'll answer me, if you got time. I wish you goodluck with your bodybuilding career :)

[gongtatoot]

I started 14. You'll be right, just don't be crazy.

[Bwpedersen]

Alright thanks alot :)

[Workhard1994]

Hey Tuan ;) do u make money on your bodybuilding, or are u an amateur level?

[roughneckasian]

still amateur, no money from bodybuidling. but have made some from photoshots

[Workhard1994]

ok ;) thanks

[XxXBestgamerXxX]

Wow Bruce Lee did the same exercise! And when you did it, you looked expactly like him! No offense ^.^

[roughneckasian]

lol...the is the biggest compliment anyone can give me. but bruce still did it alot better than i did.

[algore1993]

vietnamese fellow, i love you, and im not gay. nice training vid

[nofreak222]

hi, can anybody tell me some excercises for ´´middle line´´ in abs?? i have only like stripes... thx :)

[UtterObliteration]

Is it true that if you don't hold your stomach in when you do your abs that your stomach will develop but stick out like a mound?

[XxAZZKIKRxX]

you should play football

[roughneckasian]

i did back in college for 1 year. but now is a different time

[ghostface02]

actually this was created by bruce lee

[roughneckasian]

yes it was. i was just stating where i first saw it. but this was an movement that bruce lee brought to us.

[tisaacso3625]

lol! it looks like you're ripping the pad off the bench.

[KINGalaBALA]

i met u before! you train hussain i think...your arms are like tree trunks!

[myksgrl]

For an amazing strength and condition video type in "mike Saffaie workout" in the search bar

[iCBTiAngelGod]

nvm i got your stats my bad! lol but keep it up your badass

[iCBTiAngelGod]

Tuan your the man!! your a little too big for me but id love to look just like you maybe 10 - 15 pounds lighter tho. Keep it up you look awesome your a big ass asian lol. Also real quick what are your body stats like weight and height?? just curious id love to use you as inspiration

[beeallicanbee1]

well done

[llx2o1]

go Vietnamese ! yea i also want to try this out, saw it on ONCE UPON A TIME IN HIGH SCHOOL ..its pretty hard to get your leg straight on this.. but anyway you in a pretty good shape, dont try and get really built like the bodybuilders.

[Tom220678]

legs straight feel it more

[AllenWalker46]

how tall is he?

[ironintel]

he is 1853 cm

[masonbal37]

holy shit

[fbmiranda7]

omfg fraking awesome, now im totally motivated

[tmcnary2]

hey guy no offense but you do know that rock got this from bruce lee

[muaythai4ko]

BS..

[tmcnary2]

ok would you like to look it up you stupid mother fucker

[muaythai4ko]

yea... And i invited walking, no offense!!!

[tmcnary2]

wtf are you talking about you invited walking???

[katsarewild]

lmao!!!

[Davidsasuk]

thats impressive mate, ill have 2 give it a go.

[3L3CTR0static]

By far the best exercise

[t0fub0i]

after a few weeks of doing this i bruised/fractured my rib.. damnit but its such a good excercise :(

[bboyloco3]

noo rocky didnt make that up bruce lee did

[burd1234]

@bboyloco3 he didn't say that rocky invented he said he was inspired by rocky 4 scene, to do it.

[x3sinfull666]

great vid, whats your diet like?

[whykevy]

in my jiu jitsu academy we do that

[besttrickster]

I just tried them.. and they are pretty easy to me.. o_O

well.. I tumbled a lot earlier.. so I guess that's where my ab strength comes from..

[jonveezee]

man this shit is rediculous i can only do like 5 man, but i feel like a pop in my upper abs,this shit is crazy any other ab movements

[Aramiak]

There's something you don;t see everyday.

Ha, i wish i could do that. :/

[SAMBHU01]

Man you can work in the Tekken/DBZ movie. I see you have the skills and the body do to it. I will do that in my next training.

[AzNAnhKhoa]

Chuc Mung Nam Moi^^, u cool and have a nice smile

[ToshibaXoo7]

Dude work ur legs more they r skinny and looks wierd hahaha!

[roughneckasian]

if you wish for a better few of my legs, you can look at the vids where I deadlift 415 for 6, front squat 315 for 4 reps, go forced reps over 1000 lbs leg press for 5 reps, do stiff leg deadlifts 345 for 10 reps, 400 lbs on my 12th set of squats for 8, or do single leg squat jumps for 6 reps each leg on the promax boxes. Also, i think my body transformation vid is a better choice to see how my leg really looks like. just some subjections if you really want to make a accurate judgment call

[marmin88]

Great excersise, but I think you should go down a little deeper :)

[xtremixt1]

damn tuan tran. nice video. the last time i actually saw someone doing a dragon fly was a crazy old man five years ago... not many people do these exercises these days.

[simokl22]

This exercise is great! It is killing my abs and i love it. But i usually do it on the floor, and its hurting my back, probably because i'm doing it wrong. Would you recommend doing it on a bench like you do in this video?

[roughneckasian]

try barbell roll outs, i have a vid on that as well. it is not as intense as this and is a great way to build up to be more efficent for this movement. i do not do dragon flys often. Only when i am close to the end of my bodybuilding competition phase to get more tightness in my core.

[L1056L]

What do you think of Lee HyoRi ?

Lee HyoRi is South Korean pop singer /model .

She is very beautiful , and has nice boobs !!

[PhanMaen]

how tall r u and how much u weigh? i m at 6ft 1 maby 6ft 2 and i weigh at 185 but i still think i m fat cos i still got a gut and it wont go away its mostly just skin not fat

is it possible to loose skin? or i can just work on chest alot to pull the skin up?

[Retardacija]

No other word then Perfect bro :)

[xEternalx]

Out of curiosity, with all that muscle on your upperbody, does it weight you down when you are tire?

[CentaurMan2498]

Are you planning to make any visits to the Bay Area sometime soon? You know, to do any exercise demos, competitions, conventions, etc.? It would be so awesome to meet you in person! :) :D ;)

[seatownz]

Thanks for posting great videos! I really get motivated. My goal is to get lean and get great abs.

I have one question. Well, two actually..

1) what's the food you eat the most..like everyday

2) what's the food you almost never touch.. I mean totally avoid.

Thanks again

[roughneckasian]

rice is my favorite, brown when dieting. as for what i dont eat, squash just hate the taste reguardless how it is cooked,

[arthurconditioning]

hey tuan tran, nice, i can do this too, try resting only on your sohulder blades as you progress, thats how bruce did it, anyweays do oyu know what this move is called? secondly, ive heard you can get bigger off eggs, tuna, red meat and all the natural protein sources, whats the difference between these two sources, natural, and the chemical scientific stuff.

[roughneckasian]

this movement is called the dragon fly. i doubt i will ever do this movement as well as Bruce Lee, he was just on another level. as for the food vs. supplements the answer is yes. food is more natrual for the body to break down and absorb vs. anything man made. supplements or there just because it is supplementing what we are lacking in our diets.

[BestInThuWest]

hey this is a great video they work great....but i cant do that many of them

your a natural body builder so do u use proten drinks weaght gainer n all of that stuff?

[roughneckasian]

yes, supplements like protein shakes, bcaa, multi vit...etc.  any otc supplements are fine.

[roughneckasian]

for those who may not know, otc stands for over the counter. supplements that you can find at CVS, GNC, or any other of your neighborhood stores.

[Elijah935]

nice exercise. Would be cool if you could add some more videos about the Abs training.:)

[roughneckasian]

will try but remember, you should always be engaging your core on all exercises and movements. most of my results do not come from direct ab movements like this one or even crunches. pull ups, squats, deadlifts, power cleans, even push ups do just as much for my abs and core as does this movement. so remember, pull in your tva and tighten the core, breath properly on all movements unless told other wise by a fitness perfessional

[sh89al]

dude, are u really 48 years old. there's no way. is that true? u look like your in your 20's.

[roughneckasian]

i am 27. my age is on my profile page. i hope i can look like this at 48

[sktbd5001]

Bruce Lee did this and he did roman chair curls which are insane!

[roughneckasian]

there will never be another like him. he is part of the reason why i train. i can never perform the dragon fly like him, but i am sure he is happy his teachings are still so alive even till today. RIP to the league

[xPachacha]

I feel like that would work your lower back as well

[roughneckasian]

its a full core movement, so that includes the back as well. but done correctly, you feel it mostly in the abs

[brentduanefoster]

Man, that's crazy!!!

[nemanjamoreheadcity]

can you make superset ab workout at home. plese reply.

[roughneckasian]

try 1 min bridge followed by 1 min bicycle kicks. beats up my abs every time

[nemanjamoreheadcity]

thanx.

[sh89al]

this things hard to do homie. what ab workouts should i do to be able to eventually do this?

[roughneckasian]

try doing six inches with your legs and have your back so flat on the ground that not even an ant can crawl through, practice holding starting from 15 sec. up to mins at a time. this would be a good start and remember, no arch in the back, has to be flat on the ground.

[sh89al]

thanx man.

[a7xchill]

this is actually inspired by bruce lee before rocky.

[roughneckasian]

yeah, I didn't find out till after I made this vid. first time I saw it was in Rocky 4. Bruce Lee puts me to shame with his perfect form. But in time, it will get better

[boinkboi19]

Wait ...i think "ass" mean "face" in Iran

[boinkboi19]

Nicely done. Bro i dig ur feistiness, but do u really have to respond to that douchebag

CE818's stupid comment? He's got that Iran moron Mahmoud Ahmadinejad and a few other hairy Alah Alah dudes as his favorite videos... the kid needs help. I'd say don't waste ur energy on the mofo

[sh89al]

hey Tran, do u take Creatine? and do u do cardio or run sprints or something?

[roughneckasian]

creatine during powerlifting. sprints when i am dieting and trying to get in good conditioning for bodybuilding

[CE818]

natural my ass!

[roughneckasian]

so I guess no one can reach there goals through hard work or disciple. I guess all those amazing Olympic athletes we watch for the passed 2 weeks had to be on some drug to achieve their goals. yes I am natural. just because maybe you have to shove a needle up your ass to get results does not mean others have to. my msg on youtube is clear. train natural, train drugfree, the way training should be in the first place. if weak minded individuals like you take drugs, thats your choice

[NeReV4R]

looking fucking amazing for a natural guy can u tell me yours stats?weight,bf,height!!!

[roughneckasian]

current stats, 5,7 175 to 180 for bodybuilding, 190 to 198 for power lifting

[roughneckasian]

5'7, 170 to 175 bodybuilding. 190 to 198 powerlifting.

[skippypodar]

Hey Tuan! Wow, that was impressive! Excellent demonstration of core strength. So how does a person begin training to do that exercise? Should a person begin with their legs bent and over time (as their core muscles get stronger), try extending the legs?

[roughneckasian]

you got the right idea. but make sure you train your biceps, forearms and back for the this a static contraction for those areas as well. good luck

[mauveriik]

hi tuan ty for being such a great inspiration of so many fitness afficiandos.would you like to share wat specific workout and diet i should take 1 or 2 days before displaying to my friends .i have a bet for 6pack wit my friends i have achieved a clearly visible 4 pack ,my 5 and 6th pack are a shadow with a very small layer of fat ,pls help and advise .

i could loose 20,000$ .

[jris]

thanks for showing what a real bodybuilder looks like, i have seen so much of ronnie and jay, i forget what real people look like. peace

[roughneckasian]

no prob and thanks for the comment. i just hope one day the sport gets back to the golden age of bodybuilding back in the late 60's and 70's.

[rscmrcmd]

Every time I see this I am amazed but isn't this exercise bad

for the back in general. Does it put far too much strain on

the back? Probably only someone at your level can perform this with any benefit. You are the best of all these new body

builders today.

[roughneckasian]

yes, you are right. this variation is very difficult and one has to build up the core strength as well as arm and back. but there is very little tension on my lower back, it is mostly in my hands, forearms, biceps, lats, and of course my abs. However, there are many, many ways to work the abs and still get great benefits without going to the level. but you can always have a goal to build up to this one day

[rscmrcmd]

Thanks Tuan. There is no one else like you.

[CentaurMan2498]

You look totally awesome & your abs look great. I'm still working on my abs, but still need work. How do keep such a good balance while doing that exercise? I can't even keep my legs balanced in the air for 5 minutes! :p

P.S. - The word "Hardcore" in your video title is misspelled! :p Sorry about that! I'm just the grammar type! ;) :p

[roughneckasian]

lol, thanks man. youtube needs spell check

[gomuelson]

Hey Tuan, we've asked you a lot of questions on here, but I don't think we've ever asked what your typical diet is for adding muscle. Could you tell us what your daily diet might look like for each meal? You always seem to be adding more mass and staying cut.