This challenging core exercise can be modified to suit anyone's fitness level.
You may not be a
gymnast or a future Ninja Warrior, but that doesn’t mean you can’t work
your abs like they do. The L-Sit is highly regarded in both sport and
fitness as one of the hardest abs moves. We’re tweaking it a little bit
to make this mega-toughie doable for the everyday person. But after 10
seconds doing the option best suited for you, we think you’ll agree this
is the abs move every woman should try!
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An L-Sit involves sitting on the floor with legs straight out in front of you, thighs squeezed together, hands by your hips, and lifting up. The lift of the entire body requires more than abs strength. It demands hamstrings flexibility, quadriceps strength, and hip flexor strength. To significantly decrease those demands while keeping the work in the abs, try the first variation below (Foot-Supported L-Sit), which is best for anyone looking to fire their six-pack muscles in a big way. We'll also show you a few other modifications, depending on how easy or challenging you want to make your L-Sit.
Check out these 5 proven ways to lose belly fat:
Exhale and press firmly into the floor. Lift your buttocks off the ground. Hold this position for 10 seconds.
Perform 1-4 sets of 10-second Foot-Supported L-Sits (or any of the variations you'll learn below), followed by 30 seconds of rest.
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Exhale and lift your buttocks up and pull your hips back, like a loaded slingshot. Your feet will drag a few inches back. Hold this position for 10 seconds. Repeat.
What makes this option harder? The isometric contraction (Step 2) requires your abs to hold a much deeper crunch. See “Trainer Tip” below for another way to challenge yourself further!
MORE: 6 Ways To Make A Plank Work Your Abs Even More
What makes this option easier? Submerging your lower body in water greatly decreases the weight that your arms and core have to lift off the ground in an L-Sit. Women of all shapes and sizes can safely and properly perform this tough move with the buoyancy advantage of water. (If you're in a pool, try this total-body water workout!)
TRAINER TIP: Once you master your L-Sit variation, try flipping over and replacing the 30-second rest period with a plank hold. (But not if you're in the pool or tub!) This will take the challenge to a whole new level by morphing it into a total core circuit.
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An L-Sit involves sitting on the floor with legs straight out in front of you, thighs squeezed together, hands by your hips, and lifting up. The lift of the entire body requires more than abs strength. It demands hamstrings flexibility, quadriceps strength, and hip flexor strength. To significantly decrease those demands while keeping the work in the abs, try the first variation below (Foot-Supported L-Sit), which is best for anyone looking to fire their six-pack muscles in a big way. We'll also show you a few other modifications, depending on how easy or challenging you want to make your L-Sit.
Check out these 5 proven ways to lose belly fat:
Foot-Supported L-Sit
An L-Sit involves sitting on the floor with legs straight out in
front of you, thighs squeezed together, hands by your hips, and lifting
up. The lift of the entire body requires more than abs strength. It
demands hamstrings flexibility, quadriceps strength, and hip flexor
strength. To significantly decrease those demands while keeping the work
in the abs, try the first variation below (Foot-Supported L-Sit), which
is best for anyone looking to fire their six-pack muscles in a big way.
We'll also show you a few other modifications, depending on how easy or
challenging you want to make your L-Sit.
 |
Image courtesy of Brook Benten Jimenez
|
Have a seat on the bare floor or a yoga mat. Extend your legs
straight in front of you. Squeeze your legs together. Flex your feet.
Place your hands flat on the floor by your hips. Inhale.
Exhale and press firmly into the floor. Lift your buttocks off the ground. Hold this position for 10 seconds.
Perform 1-4 sets of 10-second Foot-Supported L-Sits (or any of the variations you'll learn below), followed by 30 seconds of rest.
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Make It Harder...
Forward Flexed L-Sit
 |
Image courtesy of Brook Benten Jimenez
|
Exhale and lift your buttocks up and pull your hips back, like a loaded slingshot. Your feet will drag a few inches back. Hold this position for 10 seconds. Repeat.
What makes this option harder? The isometric contraction (Step 2) requires your abs to hold a much deeper crunch. See “Trainer Tip” below for another way to challenge yourself further!
MORE: 6 Ways To Make A Plank Work Your Abs Even More
Make It Easier...
Parallettes-Propped, Foot-Supported L-Sit
 |
Image courtesy of Brook Benten Jimenez
|
Exhale and lift your hips off the ground to reach or nearly reach
the Parallettes. Hold this position for 10 seconds. Repeat. You can
make this variation more challenging by lifting your feet off the ground
in this step (see below).
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Buoyant L-Sit
 |
Image courtesy of Brook Benten Jimenez
|
Exhale and lift your buttocks off the bottom of the pool/tub. Hold this position for 10 seconds. Repeat.
What makes this option easier? Submerging your lower body in water greatly decreases the weight that your arms and core have to lift off the ground in an L-Sit. Women of all shapes and sizes can safely and properly perform this tough move with the buoyancy advantage of water. (If you're in a pool, try this total-body water workout!)
TRAINER TIP: Once you master your L-Sit variation, try flipping over and replacing the 30-second rest period with a plank hold. (But not if you're in the pool or tub!) This will take the challenge to a whole new level by morphing it into a total core circuit.
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