L-Sit Pull Throughs

An advanced version of the L-Sit that now becomes a dynamic movement rather than a static hold. By drawing the legs back through the hands and leaning forward into a tuck planche you will be working the whole body a great deal and improving your balance and control. You will really feel these in your abs and it gives the core muscles a great workout.

1) From an L-Sit position bend your knees up to your chest and start to lean forward.
2) As you lean forward draw your feet between your hands and start lifting your hips up.
3) Keep your arms straight as your feet come out behind you and your hips are lifted towards the ceiling.
4) Reverse the movement, bringing your feet back down and back through your arms.
5) As your feet pass through your arms, straighten your legs out to the starting position.

Try to keep this movement as slow and controlled as possible...although this is hard! You could keep your knees bent to start with to make things easier and it is best to do this exercise if you can hold the tuck planche for at least 15 seconds to begin with (if not more). Try raising your hand level higher if you need to get more clearance for your feet to pass through your hands. But, remember to really press down with your hands and keep your arms straight to give you as much clearance space as possible.