Seated pike leg lift

Sit with straight legs, hands on the floor beside them, and lift your heels a few centimeters to train the hip flexors and abs in a deep fold — groundwork for the L-sit.

How to do it

1. 01Sit on the floor with your legs straight and together, back tall and toes pointed.
2. 02Place your hands on the floor beside your legs, level with your knees or nearer your ankles; the closer to the ankles, the harder it gets.
3. 03Lean your torso forward slightly, keeping your back long and knees straight.
4. 04Contract your abs and hip flexors to lift both heels a few centimeters off the floor and hold for a beat.
5. 05Lower your heels gently without dropping them, then repeat.

Common mistakes

• Leaning back to lift the legs — lean forward and lift with your hip flexors.
• Bending the knees to make it easier — keep them straight; if you cannot lift yet, just unweight your heels or lift one leg at a time.
• Slumping with a rounded back — sit tall and keep your spine long as you lean forward.