The Two Calisthenics Moves You Should Master
We’ve teamed up with the experts at Ramass Fitness to take you through the fundamentals of the V-Sit and L-Sit. Both look impressive and take immense core strength, whilst challenging the upper-body to its limits.
One of the most basic but essential core calisthenics exercises is the L-Sit. The V-Sit is an advanced variation of it that requires the legs to go higher. These exercises are not only great for the core, but also an effective way to train your hip flexors. In order to lift your legs into a 90° position or higher, you must have a midsection strong enough to be able to correctly execute the movement.
These exercises are great for any beginner who wants to learn how to L-Sit!
1. Scapula Depression Lifts: Focus on locking your arms and pushing your shoulders down. Hold for 5 seconds then repeat.
2. Alternate Leg Raises: Same as above, but you will now begin raising your legs. With your legs engaged and toes pointed, lift for 5 seconds and repeat on the other side.
3. Knee Tuck Hold: Using the same scapula position as above, tuck your legs to your chest and gradually lift your hips from the floor. Maintain scapula depression and hold for 15 seconds.
4. Single Leg L-Sit: Following on nicely from the last exercise, lift your hips off the ground but now extend one leg at a time into a L-Sit position. Hold for a few seconds and repeat with the other leg.
5. Knee Tuck into L-Sit: Exactly the same movement as you just performed, but now you will try to extend both legs at the same time. Lock out for a few seconds and then repeat.
6. L-Sit Hold: If you followed the above exercises you should start to become familiar with how an L-Sit should feel. Keep your scapula depressed then engage your core and hips to bring your legs up.
