3 Important Ab Exercises by Greg Glassman
This exercise is remarkable from several perspectives. It is isometric, functional and highly effective. Relatively unknown outside of the gymnastics community, this exercise may be the most effective abdominal exercise we know of!
The L-sit is performed by supporting the body entirely by the arms and holding the legs straight out in front. The body forms an “L,” thus the name L-sit. The exercise (we can hardly call it a movement) is isometric, i.e., it involves no joint movement. Being isometric, we quantify its performance not in reps but by time.
We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises.
Our justification for this contention lies in our view that the dominant role of the abdominals is midline stabilization, not trunk flexion. Though trunk flexion is certainly important, midline stabilization is more important both to everyday living and athletic movement. The leg’s posture in the L-sit places an enormous, if not unbearable, moment or torque about the hip that must be counteracted by the abdominals to keep both the legs up and the spine from hyperextending.
As for efficacy, the L-sit may have no peer among abdominal exercises. We make this claim not on the basis of our position on abdominal muscle functionality but on the simple observation that athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy. The gymnasts’ unrivaled capacity at hip and trunk flexion is in large part due to their constant training and practice of this exercise.
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Every 3 min for 10 rounds:
12/8 Calorie Bike
*Score is fastest and slowest round
20 Weighted Russian Twists (L+R=1 rep)
:30 Ring Support