Ring L-Sit

 Main muscle worked: Abdominals

 Other muscles worked: Triceps

 Equipment: Rings

 Mechanics Type: Compound

 Exercise Instructions: Ring L-Sit

1. Set the rings to the appropriate height so that your legs won't touch the floor. 
2. Assume the support position on the rings, supporting your body weight. 
3. Raise your legs out in front of you, keep them straight and try to hold them parallel to the ground. Your body should form the shape of a letter 'L'.
4. Maintain the hold as long as possible. 

Notes:

• Ensure that repetitions are strict and there is no swinging the legs up, it should be pure strength rather than momentum. 
• The torso should be perpendicular and the legs parallel to the floor. 
• This might look easy but it's not. 

 Exercise Information: Ring L-Sit

Simple. Effective. Difficult. The Ring L-sit exercise involves supporting yourself on gymnastic / fitness rings with the legs bent at a 90 degree angle to the torso, so that the body forms an 'L' shape. 

The L-sit is an excellent core body strength hold that will really develop the abdominals adding overall muscular density without too much muscle mass. In addition to working the abs it will develop strength and endurance in the hips and tripces too. 

Using rings for the l-sit adds in the element of instability and forces the core to work that little bit harder.

This exercise is a pure demonstration of strength.

 Exercise variations by skill type

Beginners

If you are a new to the L-sit you will undoubtedly find it difficult. You can work up to a full straight legged L Sit by trying the following:

• Train on your tuck sit (both legs tucked up to your chest and held). 
• Train the abs using knee raises to develop your strength, these can be done on rings, simply support your body weight and raise the knees up to the chest, hold, then return. 
• Use resistance bands for support.
• Practice. Practice the L-sit with bent knees and try to keep the thighs level which is easier. As you become stronger through this hold you can incrementally straighten your legs. 
• Some people find the hanging L sit easier to do; this is where you hand below the rings rather than your arms supporting your body weight above the rings. 
• One-leg extended L-sits, and alternate legs until you build up strength to perform the exercise with both legs simultaneously. 

Experts

If you have mastered the L-sit don't stop there. You can try the following advanced variations:

• Weighted L-sits - perform the L-sit with additional weights on the legs. Try using the common ankle weights. Please take care doing this as it may place strain on the lower back. 
• L-sit scissor - Get in position, open and close the legs in a scissor like motion. 
• V-sit - A truly difficult exercise. Work on raising the straight legs past horizontal and further towards the face.