In the fitness world, we are constantly searching for the best core drill to help us create a defined six-pack set of abs and a powerful supportive core to boot! Did you know that one of the best at-home exercises you can do to develop a mighty set of abs actually has its base in Gymnastics? The L-Sit is IT! This powerful drill has been adopted by other fitness trends like yoga, calisthenics, and Crossfit, to name a few. Yet the positioning, cues, and attention to the details of the L-Sit are best described from a Gymnastics Strength Training technique, allowing you to get the max from the movement. Try incorporating this simple drill into your gym or at-home fitness routine to shred your core like no other! Let’s get into the nitty-gritty:

L-sit for Six-Pack Abs

Simply stated, the L-Sit is a static strength drill where you hold your legs out in front of your body with the bottom (not the top of your legs), parallel to the floor. This can be done with your hands on the floor, boxes, Kettlebells, Parallel bars, Parallettes or even hanging from a straight pull up bar. Not only will you build incredible core strength, but your summer body and shredded abs will be quick to develop thanks to the full core engagement and tension requirements of this hold.

Component One: Active Compression

The first and primary component of an L-sit is to work on lifting your hips and legs off the ground or in the air (known as active hip compression). The importance of active hip compression for GST cannot be overstated. You will need it for press handstands, superhuman strength moves like manna, tumbling, and more.

To get an idea of what it should feel like, try it out! Begin by taking a seat on the ground, place your hands by your sides, and just focus on “pulling” or “drawing” your lower abs up into your torso. You can further develop this motion through exercises like V-ups and other variations.

Component Two: Hamstring Flexibility

L-Sits also require hamstring flexibility in order to keep your legs straight out in front of you while lifting them up off the floor. Many beginners will have difficulty simply straightening their legs while seated, let alone in an L-sit, so focused stretches in order to develop this flexibility, could very well be necessary.

Component Three: Shoulder Depression

Lastly, you need to have strong shoulder depression in order to perform L-sits correctly. This is a range of motion which most beginners also lack in addition to hamstring flexibility, as their shoulders are too tight, weak or both.

To feel this, again, test it for yourself! Have a seat on the ground with your hands by your sides, and this time just focus on “pushing” the ground away or “shrugging” your shoulders down and away from your ears, while pushing your head toward the ceiling.

Where Will the L-Sit Take Me?

A Manna is an ultimate example of where L-sits can bring your strength. A complete progression plan toward this superhuman skill is in our Foundation Series. Get started now and earn your own adult Manna!

With a plethora of options for core work, why even bother with the L-Sit, you ask? Very simply put, the L-Sit will open many strength doors to more advanced work in all areas of your fitness pursuits or hobbies including increasing your mobility for yoga, amping up your static strength holds for calisthenics, boosting your stamina power for Crossfit, or giving you the ability to move, in everyday activities with greater mobility, more strength and better posture.

Need to amp it up? After mastering your V-ups and hanging leg lifts, begin training L-sits with tuck holds, L-sit tuck to leg extensions, and then full L-Sit holds.

The gains of developing a strong core through the L-Sit really do carry through into ANY part of your life, making this drill a go-to in your routine. If you’re working to master some bigger skills down the road (like the manna we mentioned above) than make sure to utilize this move and see how the compression work, hamstring flexibility and shoulder depression prep will aid you in the development of some mean moves.

While developing incredible body control and six-pack abs to backup your functional body, GymnasticBodies core training will prepare your body for the elusive L-sit hold, resulting in a rock-solid, healthy bod, ready to take on ANYTHING life throws your way.