Your trainers: Al and Danny Kavadlo, two acclaimed fitness trainers and authors of the book Next Level Strength.
You are right to want to learn the L-Sit. It is a fantastic exercise for full body strength and harmony, not to mention abs! But don’t worry about “mastering” it. Instead, enjoy the ride. Here are some steps leading up to the L-sit. Good luck!
The Exercises
- Plank
Works: Abs, glutes, lower back.
- A) Place your forearms on the ground and extend your legs so you form a straight line from head to heels.
- B) Spread your shoulder blades apart and press your elbows and forearms into the ground. Do not let your hips sag. Hold for time.
- Knee Tuck
Works: Abs, hip flexors.
- A) Lie on your back with your hands by your sides.
- B) Brace your abs and bring your knees to your chest. Extend your legs back out to the start position.
- Seated Knee Raise
Works: Abs, hip flexors.
- A) Sit on a bench with your arms by your sides. You may grip the bench for stability.
- B) Lean back and tuck your knees to your chest. Extend your legs out and straighten your knees.
- Bent Knee Hold
Works: Abs, shoulders, quadriceps, wrists.
- A) Sit on the floor with your palms on the ground and your legs extended in front of you.
- B) Press your hands into the ground, bend your knees, and raise your butt and heels off the floor. Keep your knees tucked. Hold this for time and return to the seated position.
- L-Sit
Works: Abs, hip flexors, shoulders, quadriceps, wrists.
- A) Sit on the floor with your palms on the ground and your legs extended in front of you.
- B) Press your hands into the ground, straighten your legs, and raise your butt and legs off the floor. Keep your legs locked out at the knees and fully extended.
Hold for time and return to the seated position.
The Workout (15 Minutes)
Plank 2 x 90 sec. hold
Knee Tuck 3 sets x 15 reps
Seated Knee Raise 3 sets x 15 reps
Bent Knee Hold 2 x 30 sec. hold
L-sit Hold as long as possible
