The L-sit hold is one of the most challenging ab exercises, but these progressions can help you master it.
Image Credit: Jun/iStock/GettyImages
Image Credit: Jun/iStock/GettyImages
- How to L-Sit
- Benefits
- Tips
- Progressions
Image Credit: Bojan89/iStock/Getty Images Plus
Skill Level
Advanced
Body Part
Abs, Legs and Shoulders
Sit with your legs straight in front of you and your palms flat on the floor or holding two dumbbells or parallettes slightly in front of your hips. Keeping your elbows locked at your sides, straighten your arms and press into your palms as you push the floor away from you to lift your body. Squeeze your thighs to keep your knees as straight as possible and feet off of the floor. Try to keep your shoulders away from your ears (don’t shrug) and tighten your lats and your core. Hold, then lower to return to start.
Show Instructions
Image Credit: Bojan89/iStock/Getty Images Plus
Skill Level
Advanced
Body Part
Abs, Legs and Shoulders
Hold the pose as long as you can while keeping solid form. If it starts to break down, take a pause. Start with multiple 5-, 10- or 15-second holds. Over time, try to work up to a 60-second hold.
The 7 Most Dreaded Ab Exercises and Why You Should Do Them
Skill Level
Beginner
Body Part
Abs, Legs and Shoulders
Sit with your legs straight in front of you and your palms flat on the floor or holding two dumbbells or parallettes slightly in front of your hips. Keeping your elbows locked at your sides, straighten your arms and press into your palms as you push the floor away from you to lift your body while leaving your feet on the floor. Try to keep your shoulders away from your ears (don’t shrug) and tighten your lats and your core. Hold, then lower to return to start.
Show Instructions
Skill Level
Beginner
Body Part
Abs, Legs and Shoulders
Skill Level
Intermediate
Body Part
Abs, Legs and Shoulders
Sit with your legs straight in front of you and your palms flat on the floor or holding two dumbbells or parallettes slightly in front of your hips. Keeping your elbows locked at your sides, straighten your arms and press into your palms as you push the floor away from you to lift your body while leaving your feet on the floor. Try to keep your shoulders away from your ears (don’t shrug) and tighten your lats and your core. Keeping your body lifted, slowly raise one foot a few inches off the ground, pausing for a second, then place it back on the floor and raise the other. Continue alternating for as long as you can.
Show Instructions
Skill Level
Intermediate
Body Part
Abs, Legs and Shoulders
Sit with your legs bent and your palms flat on the floor or holding two dumbbells or parallettes slightly in front of your hips. Keeping your elbows locked at your sides, straighten your arms and tuck your knees to your chest, then lift your body off the ground. Hold, then lower to return to start.
Show Instructions
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