How to V-sit! Part 1 [SUB ENG]

Today I’m going to show you the most important basic exercises to improve the L-sit and the V-sit.

In the next few weeks I will record the 2nd part of the video where I will show you all my favorite exercises to learn the V-sit.

Now you just have to focus on the following exercises so you can improve your strength and be able to try the most advanced exercises that I will show you in the 2nd video.

The most important thing for a good L-sit and V-sit is the stretching.

If you are interested, I do already have uploaded a video on my Youtube Channel with some of the best stretching exercises for the lower body.

Let’s start with the first 3 exercises to improve your abs strength.

1st exercise: Legs raises with legs fully extended.

Every repetition is slow and controlled.

You can do this exercise with repetitions, or you can just set a time and do the repetitions for all the set (example: 1 minute of slow and controlled repetitions) This is probably the most important basic exercise for the L-Sit.

If you are not able to do 10-15 perfect repetitions, then forget about all the next exercises.

Focus on this one.

2nd exercise.

V-up.

Touch your feet with your hands if you are able.

Keep your abs activated all the time! You can do this exercise with repetitions, or you can just set a time and do the repetitions for all the set 3rd exercise.

Hands on the ground.

Legs fully extended.

Pike compression! The final objective is to raise the legs towards the body.

You can train this 3 exercises in a single session.

When you are more advanced, just keep doing 1 of these exercises and add 2 or 3 of the following exercises.

Let’s increase a little bit the difficulty.

Arms must be perpendicular to the floor.

Assisted L-sit.

Help yourself just a little bit with your feet on the floor.

The assistance must be less as possible, this is why I raised the feet off the ground.

Most of your bodyweight must be hold with your abs and triceps.

Just hold the position! Start with 10” and then week after week try to increase the time.

Great exercises to condition the body for L-sit.

Now I need some parallels.

If you don’t have parallels, you can try use 2 chairs, just be sure to not break them.

We need parallels because we need the space to hold the position.

Start with 5-10” and then week after week try to increase is the time.

Arms perpendicular to the floor.

90° between abs and legs.

Raise the knees and hold the position.

Good exercise to stat conditioning your wrists and elbows.

When this exercise becomes easy, you can do it with hands on the floor.

Always the same exercise, but on the ground.

3…2…1… Let’s start to increase the difficulty.

Leg raises on parallels.

Start with 5-10 repetitions per each set and then slowly increase the reps week after week.

Remember to control every single repetition.

It's the most important thing.

These are the most important basic exercises to improve the L-sit.

You don’t have to train all these exercises in a single workout session, just choose 3 and mix them up a little bit after a few weeks.

Now I will show you some extra exercises.

The easiest one is the “hanging knee raises”.

Just raise the knees in a slow and controlled motion.

It’s pretty easy, so you can do a lot of volume with this one.

2nd exercise.

Hanging Tuck L-sit.

Just hold the position.

When these 2 exercises becomes easy, you can increase the difficulty.

Leg raises.

Legs must be fully extended.

When you are able to do a lot of slow and controlled repetitions, you can just hold the L-sit.

The last exercise is Hanging L-sit.

Remember to breath during every exercise.

It’s very important! Especially for exercises with high time under tension If you are interested in my calisthenics programs with all the best basic exercises to improve pull ups, push ups, muscle ups etc.

you can visit my website www.

andrealarosa.

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Share the video with your friends because I will soon upload the 2nd part of the video with all the best exercises to train the V-sit.

See you soon! Remember: Less talk, More action.

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