Conquer the L-Sit: Building Strength and Abs

Your coaches: Al and Danny Kavadlo, two renowned fitness trainers and authors of Next Level Strength, have some valuable insights to help you learn the L-Sit exercise. This highly effective move targets your entire body, including your abs. Don’t fret about becoming a master right away – enjoy the process! Here are the step-by-step exercises that will lead you to the L-Sit. Best of luck!

The Exercises

1. Plank

Targets: Abs, glutes, lower back.

1. A) Get into a position with your forearms on the ground and extend your legs to align your body in a straight line from head to heels.
2. B) Keep your shoulder blades apart, press your elbows and forearms into the ground, and avoid letting your hips sag. Hold this position for a specific amount of time.

2. Knee Tuck

Targets: Abs, hip flexors.

1. A) Lie on your back with your hands by your sides.
2. B) Engage your abs and bring your knees towards your chest. Then, extend your legs back to the starting position.

3. Seated Knee Raise

Targets: Abs, hip flexors.

1. A) Sit on a bench with your arms by your sides. If needed, you can stabilize yourself by gripping the bench.
2. B) Lean back while tucking your knees to your chest. Extend your legs and straighten your knees afterwards.

4. Bent Knee Hold

Targets: Abs, shoulders, quadriceps, wrists.

1. A) Sit on the floor with your palms on the ground and your legs extended in front of you.
2. B) Place your hands on the ground, bend your knees, and lift your buttocks and heels off the floor while keeping your knees tucked. Hold this position for a specific amount of time, then return to the seated position.

5. L-Sit

Targets: Abs, hip flexors, shoulders, quadriceps, wrists.

1. A) Sit on the floor with your palms on the ground and your legs extended in front of you.
2. B) Press your hands into the ground, straighten your legs, and lift your buttocks and legs off the floor. Ensure that your legs remain locked out at the knees and fully extended.

Hold this position for as long as you can, then return to the seated position.

The Workout (15 Minutes)

Plank                                                               2 sets of a 90-second hold

Knee Tuck                                                      3 sets of 15 reps

Seated Knee Raise                                        3 sets of 15 reps

Bent Knee Hold                                             2 sets of a 30-second hold

L-Sit                                                                 Hold for as long as possible