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What if it were possible to achieve the core and abdominal strength of a world class gymnast while training at home, only for a few minutes per day and with no equipment or gadgets? For an amazing core and abtastic definition, try the L-sit. An isometric exercise, the L-sit works out your entire body with a focus on your abs. In order to do this, you’ll need a strong core and arms, and better than average flexibility in your hamstrings. Basically, the L-sit is a work-out in which you do push-ups in sitting position, with your body shaped like an L. Check out this photo of personal fitness trainer Go Green for the look, and get his personal underwear fitness L-sit tips below..
1. Variations There are two leg variations for this work-out.
- Bent knees. You can start with this version if you feel you are lacking the strength or hamstring flexibility to do the movement with straight legs.
- Straight legs. Once you are comfortable doing the L-sit with your knees bent, try the straight leg version. The farther your legs are from your body, the tougher it is.
2. Hand Positions There are a few ways to support yourself and maximize with the L-sit.
- On parallellets or parallel bars. This is the easiest version, but requires equipment. You can buy a set of parallellets to train at home.
- On your knuckles. This one will strengthen your wrists and knuckles. Good for martial artists.
- On your fingers. Probably the easiest version. See the image above.
- On your fingertips. A slightly different version. Good for martial artists and wrestlers.
3. Progression and Workout Frequency The key is to keep upping your reps as soon as you feel the exercise getting easy. Below are some tips to keep it fresh.
- Change the variations or hand position. This one is self explanatory. Just go to a different variation or hand position to challenge yourself when it gets easy.
- Progress in time. This is the real deal. Get to one minute non stop in the L-Sit and you will be solid. The way to do it is to do several sets that add up to your total goal time each workout. For example if your goal is 1 minute, do as many sets as it takes you until you reach a total of 60 seconds.
- When training a skill, it is best to train as often as possible, as fresh as possible. So an ideal variant to train every day and do multiple sets – say after you wake up and before you go to bed, that add up to your total goal time each day. You could do these sets between household chores – say do a set, brush your teeth, do another set, do the laundry or whateve
There you have it. There are now no excuses not to build yourself a brick breaking set of abs. Even if you don’t have an access to a gym. Even if you have no equipment at home. Even if you have no spare space to train in. And, as a bonus: you can’t avoid getting pretty damn strong overall, not just in your abs, when you master the L-Sit. Have fun!
You can follow Go Green on Twitter and Instagram @gogreenfit