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The Amazing Abs Move Every Woman Should Try

An L-Sit involves sitting on the floor with your legs straight in front of you, your thighs tight, your hands near your hips and lifting them up. The whole body lift requires more than the strength of ABS. It requires hamstring flexibility, quadriceps strength, and hip flexor strength. To significantly decrease these requirements while keeping the work in the abs, try the first variant below (Foot-Supported L-Sit), which is best for those looking to pull their six-pack muscles significantly. We will also show you some other changes, depending on the ease or challenge you want to make your L-Sit.

Discover these 5 proven ways to lose belly fat:

Foot-Supported L-Sit [19659004]

  1. Sit on the bare floor or on a yoga mat. Extend your legs straight in front of you. Pinch your legs together. Flex your feet. Place your hands flat on the floor by your hips. Inhale
  2. Exhale and press firmly into the ground. Lift your butt off the ground. Hold this position for 10 seconds.

Perform 1-4 sets of L-Sits for 10 seconds per foot (or one of the variants you will learn below), followed by 30 seconds of rest.

Make It Harder …

Forward Flexed L-Sit

  1. Have a seat with your legs straight in front of you. Pinch your legs together. Point your toes. Place your hands in front of your hips. Inhale.
  2. Exhale and lift your buttocks and remove your hips, like a sling loaded. Your feet will slide a few centimeters back. Hold this position for 10 seconds. Repeat

What makes this option more difficult? Isometric contraction (step 2) requires your abdominals to make a much deeper crunch. See "Coach Tip" below for another way to challenge yourself further!

PLUS: 6 Ways to Make a Board Work Even More from Your Abs

Facilitating the …

Parallettes- L-Sit Backed by the Feet

  1. Place a Set of Parallels, or similar gym equipment support, by your hips. (Use the FREESHIPPREVENT promo code to get free shipping on a set of Lebert Parallettes, $ 90, lebertfitness.com.) Have a seat with your legs straight in front of you. Grab your hands at the top of the Parallettes with your elbows back. Inhale
  2. Exhale and lift your hips off the ground to or almost the Parallettes. Hold this position for 10 seconds. Repeat. You can make this variation more difficult by lifting your feet off the ground in this step (see below).

What makes this option easier? The Parallettes support your body by tilting the workload. from abs. They also neutralize the wrists, making it a far superior option for those who suffer from weak or sore wrists. (Have Carpal Tunnel Syndrome? Try these 5 fixes for pain relief.)

L-Sit Floating

  1. Have a seat in a bathtub filled or in the shallow end of a pool. Extend your legs straight in front of you. Pinch your legs together. Place your hands flat by your hips. Inhale
  2. Exhale and lift your buttocks from the bottom of the pool / tub. Hold this position for 10 seconds. Repeat.

What makes this option easier? Immersing your body in water greatly decreases the weight that your arms and body have to lift from the ground in an L-Sit. Women of all shapes and sizes can perform this difficult movement safely and with the benefit of the buoyancy of the water. (If you are in a pool, try this total body water workout!)

COACH'S HANDOUT: Once you control your variation L- Sit, try to replace it with a board hold. (But not if you're in the pool or the tub!) This will take the challenge to a whole new level by turning it into a total base circuit.

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