The L-Sit
The L-sit is a classic isometric exercise that works your entire body, emphasizing the abdominal muscles.
In order to perform an L-sit, you’ll need a strong core, strong arms and better than average flexibility in your hamstrings.
I recommend learning the L-sit by practicing on parallel bars or push-up bars (although you can practice this move with no equipment).
If you have bars, begin by holding yourself upright, like you would at the top of a parallel bar dip. Then start raising your legs straight out in front of you until they are parallel to the ground. Your body will wind up looking sort of like the letter “L” (hence “L-sit”). If you can’t get to this position right away, practice with your knees bent to work your way up to the full position.
Exercises like planks and side planks are also a great way to help build core strength. I recommend practicing them concurrently or as a precursor to the L-sit. If your abs are strong and you’re still having trouble doing an L-sit, tight hamstrings might be what is preventing you. A consistent stretching regimen can gradually loosen your hamstrings, but it will require patience and diligence.
If you don’t have push-up bars, you can start working on your L-sit on the ground. You may begin with your palms flat on the floor or you can try holding yourself up on your fingertips for an added challenge. Once you can hold a full L-sit for 30 seconds, you are ready to progress to harder core exercises like front levers, back levers and the infamous human flag.
