L-sit Prep Tutorial!
I love this exercise because pulling the hips back helps you find & strengthen the TVA. This exercise helped me overcome years of low back pain!
When first starting out, use 4” yoga blocks (preferably cork): it’s easier because you have height.
Push your hands down into the blocks and lift your hips way back. As you pull the hips back, you will feel your TVA engage and cinch in, and it will feel like pure hell.
HOLD this position for 10-30s whilst breathing thru your nose.
Try pulling the hips back as much as you can (the stronger you get, the more you will be able to lift them back).
Once you can hold an L-sit prep for 30s on the yoga blocks, it’s time to ditch the yoga blocks and do it on the floor.
Do 5 sets of L-sit Preps at least 3 times a week. Start with 10s holds. Eventually you will be able to do 30s holds. Rest about a minute between attempts.
Remember: we all suck when we first learn something. Make the effort to keep going. Keep giving it your all. The best way to succeed is to consistently show up!
If you need a good kick in the arse, I’d be happy to be of service 🤪. Check out my Strength Academy for help with fixing imbalances.
✅ Strength Academy: This core training program focuses on learning how to engage and strengthen the pelvic floor & TVA. It’s also the first step to correcting muscle imbalances that contribute to issues ranging from urinary incontinence and diastasis recti, to low back pain and mobility restrictions. New members are welcome!