L-Sit Hold

Today we will do the L-Sit Hold , a demanding bodyweight exercise that targets the core muscles , especially the stomach , hip flexors and shoulders . This exercise is very effective for building core strength, improving balance and developing overall body control.

Correct technique and execution

How to perform the L-Sit Hold with the correct technique:

  1. Sit on the floor with your legs stretched out in front of you, and place your hands slightly behind your hips.
  2. Press your palms into the floor and activate your core to lift your body off the ground.
  3. Try to keep your legs straight and parallel to the ground, with your toes pointed forward.
  4. Hold this position for as long as you can, while maintaining tight core muscles and calm breathing.
  5. Lower your body back to the floor to reset before attempting another hold.

Focus on maintaining good posture by keeping your shoulders back and chest lifted throughout the exercise.

Common errors

Many people make these mistakes when performing the L-Sit Hold:

  • Bending the knees: This reduces the difficulty and effectiveness of the exercise. Try to keep your legs straight throughout the hold.
  • Raising the shoulders: Pulling the shoulders up towards the ears can put strain on the neck and upper body. Keep your shoulders down and away from your ears.
  • Bow in the lower back: Lack of activation of the core can cause the lower back to arch, which weakens the form. Focus on fully activating your abs to keep your back straight.

Modifications and variations

If the full L-Sit Hold is too demanding, try these easier variations:

  • Tuck L-Sit: Instead of keeping your legs straight, bend your knees and pull them toward your chest. This reduces the load on the core and makes the exercise more manageable for beginners.
  • Parallel Bar L-Sit: Perform L-Sit Hold on parallel bars or gymnastic rings, which gives more space for the legs and can make it easier to hold the position.

As you get stronger, try to gradually increase the duration of the hold, aiming for at least 10-15 seconds per set.

Repetitions and sets

For most people, holding the L-Sit for 10-20 seconds is a good start. Aim for 3-5 sets of holds, with approx. 30-60 seconds rest between sets. As your strength improves, you can gradually increase the hold duration to 30 seconds or more.

Breathing technique

Correct breathing is essential to maintaining stability during the L-Sit Hold. Try to:

  • Exhale as you activate your core and lift your body off the ground.
  • Inhale slowly and evenly while holding the position to maintain control.
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