Progression for L-Sit.

[Lc_falcon71]

My friend is trying to learn the L-Sit.
I told him to go to this page and it would help.
http://www.beastskills.com/L%20Seat.htm

He did and said he tried the N-Sit and couldn't even get his legs up.
Then I suggested he do Leg Raises w/hands at side.
http://www.smart-mums.com.au/members...eg_raises1.jpg

Will this help him build the necessary strength?

P.S. He won't do the captains chair for he says it looks stupid.

[mac_dre]

if he can do the captian chair excersice tell to do it. i dont know if it helps for the L seat but it does affect the abs.
it does look kinda of dumb, though.
http://exercise.about.com/od/abs/ss/abexercises_2.htm

[timfortehwin]

I thought the best thing for it was learning Bent-Leg Hanging-Knee-hip Raises,
then progressing to straight leg hanging-knee-hip..
then slowing the movement to complete slow reps..
then holding the movement at a fixed angle (the three i chose to use were legs half-way between straight and 90degrees, legs at 90degree with body (ie. in front of me) and then as high as i could go.
All in all, that took me a few weeks to master everything there, and I could then hold an L-Sit for 20s..

[cathal]

when learning an L-sit you will find it much easier to do it on a set of paralletes or pushup bars. this will allow you to hold an L-sit at a lower position until you can hold it at the proper height.

also the progression is:
tucked>half tucked>one leg>two legs

work on holding each of these positions for 20-30 sec and then moving on to the next progression

[Lc_falcon71]

He can't do tucked yet.
But with Leg Raises he can build upper leg strength, and strengthen the abdominals.

If you still don't know what they are try them and see for yourself.



So will they work to build up for the L-Sit?

[cathal]

these should build up some very basic ab strength from which he can progress to the L-sit progressions. once he can do these for 15 reps straight perhaps he could add ankle weights or do sitting leg raises