There are exercises that simply look great. We have all seen someone perform a movement that requires balance, concentration and strength and that seems to defy the laws of physics, this is the L-sit.
We call these heroic movements, high-level maneuvers that you have seen on Instagram but have never imagined you could achieve. The good news is that with the right plan you can learn how to do it.
Coach Jay Maryniak, NASM, CPT, CES shares some tips to get you there.
“THE L-SIT IS A MOVEMENT THAT LOOKS GREAT AND REQUIRES GREAT STRENGTH IN THE UPPER BODY AS WELL AS THE CORE,” SAYS MARYNIAK.
“It is also an exercise that once you master you can do it anywhere.”
REQUIREMENTS
Anyone can make progress to perform this exercise, but Maryniak cautions that it could be difficult for people with hamstring and hip flexor stiffness, or those who don’t have enough strength to hold themselves in position, so try stretching before trying. You will also need a suitable place to perform the exercise, it may be parallel bars or a pair of disc stacks.
THE PROGRESSIONS
Add them to your regular workout for a couple of weeks to get familiar with the position required to do an L-sit.
1. Place both hands on your platform, keep your chest erect and the men in line with your hips.
2. Your first progression will be something called “tuck hold”. It involves supporting your weight only with your hands and keeping your legs flexed in front. Try to hold the position for 10 seconds.
3. Your second progression is the previous position but stretching one leg in front alternately. Perform five stretches per leg. Make sure that your torso does not move when performing them.
4. The third and last progression is similar to the previous one but instead of stretching one leg you will stretch both. Do it for 8 to 10 repetitions.