L-sit

3 × 15-30s  ·  Equipment: No equipment, Mat

Muscle groups: Shoulders · Core & abs

How to do l-sit

1. Sit on the floor with your legs extended forward and your hands placed beside your hips.
2. With straight arms, press the floor to lift your hips and legs off the ground.
3. Keep your legs together and extended at hip height parallel to the floor.
4. Brace your abs, press through your shoulders and hold the position squeezing the core.
5. Breathe continuously without letting your legs or hips drop.
6. Hold for 15 to 30 seconds and lower with control.

Mistakes to avoid

• Don't round your back and let your shoulders drop; press down through your hands.
• Don't bend or spread your legs; keep core tension and legs together.
• Don't hold your breath; it raises blood pressure and cuts your performance.
• If your shoulders or wrists hurt, reduce the time and train the tucked position first.

Progression

• Start with the tuck sit, knees tucked, until you easily hold 30 seconds.
• Then extend one leg at a time and hold the position.
• Add 5 seconds each week keeping your legs high and straight.
• Progress to full extended straight legs and, once mastered, take it to rings.