The L-Seat
The L seat on finger tips
The L-seat, unique bodyweight exercises difficulty rating for one rep - 6 out of 10. Average time taken to master, 2 months. Description This is a simple but effective static hold that will benefit anyone wanting to build good core and triceps strength. Although it is not a particularly difficult skill it is still well worth making sure you can do this exercise as in my experience all static holds build great strength very quickly. With that being the case its inclusion to any training routine can only be beneficial.
Because this is a simple static hold the only requirement needed to execute it, is good core and triceps strength so try to work on this as much as possible. The triceps press up and dips are two great exercises to develop the arms and the best ab exercise you can do to master this skill is the hanging leg tuck.
See the hanging leg raise guide for help with the leg tuck.
From there you need to tense the muscles of your legs so that they are locked, push up with your arms and tense your abs all in one coordinated movement and then simply hold the L-seat position for as long as is comfortable. If you find you can not lift of the floor and hold the position in good form you can perform the exercise with your knees bent in the tucked position to build up your strength. Once you can hold the tuck comfortably try with one leg bent and the other one straight and then swap over so that both legs are exercised equally.
If you find it difficult try using paralletes (Gymnastic equipment) or press up stands as both these make the exercise a lot easier because of the change of grip and extra height they provide. You may also find holding the position on your fingers a lot easier provided they are strong enough to support your weight. Static holds similar to this exercise are a great way to build strength fast. Try incorporating similar holds in the dragon flag and full hanging leg raise to build amazing ab power. Once you have mastered this exercise try the much harder v seat. Find out more about how our online personal training can help you Here
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.