There are some exercises you have to try before you realise how difficult they are and the L-sit is undoubtedly one of them. Sure, it looks quite tough and you’ll probably sense that supporting yourself on your hands could be tricky, but it’s not until you actually sit on the ground and try to lift your body that you realise quite how preposterously difficult it is.
Once you’re in the air, it doesn’t get a whole lot easier, but we promise that the benefits are worth the challenge. Maintaining the L-shape while holding your body up works muscles all over the body, with your abs, hip flexors and triceps being hit particularly hard. Also, you’ll look like an absolute stud in the gym. The L-sit is a very efficient exercise too, because holding it for just ten seconds deliver big benefits.
How To Do The L-Sit
Sit with your palms on the floor by your sides. Point your fingers forwards and spread them out as if you’re trying to grip the ground. Brace your legs, abs and glutes – everything, basically – and lift yourself off the ground. Leaning your torso forwards slightly will help with your balance, but there’s nothing we can do about the screaming muscles in your abs and hip flexors. Then hold that position. Don’t worry if you can’t last more than ten seconds – even getting airborne is quite the achievement.
Performing the L-sit on gymnastic rings or dips bars – also known as the hanging leg raise – is easier than on the ground, so it can help you to build up to the L-sit proper. To form the L-shape on the bars or rings, you first raise your body, then bring your legs straight out in front of you.
This hold exercise is a great way to strengthen your abs to prepare them for the L-sit. Sit on the floor, then lean back slightly and raise your legs up straight so your body forms a V.
The tuck sit is another useful step on the road to the full L-sit. The exercise is mostly the same, but you bend your legs and bring your knees towards your chest, which makes your position more stable so the lifting part is easier.