L-sit

Hold yourself on straight arms with both legs straight out parallel to the floor in an L shape, strongly working the abs, hip flexors and triceps.

How to do it

1. 01Sit with your legs straight and together and your hands right beside your hips, fingers toward your feet; yoga blocks or parallettes make it easier on the floor.
2. 02Lock your elbows, push the floor away and pull your shoulders down to lift your hips.
3. 03Brace your abs and hip flexors to lift both straight legs parallel to the floor, thighs tight, knees locked and toes pointed.
4. 04Keep your hips between your hands and breathe in short, steady breaths; stop before your legs drop, then lower gently.

Common mistakes

• Bending the knees to get the legs higher — lock them straight, or go back to the one-leg L-sit.
• Shrugging and sinking — push the floor away and pull your shoulders down.
• Bent elbows — keep your arms locked for the whole hold.

In the L-sit progression

1. 1Foot-supported L-sit
2. 2Tuck L-sit
3. 3One-leg L-sit
4. 4L-sit

Standard to move on: 3 sets × 20s, two sessions in a row.