How to Do a Middle Split? 5 Exercises to Do Regularly The middle split is one of the most common flexibility exercises done during martial arts, gymnastics, and even calisthenics practice. It engages the hamstrings, hip flexors, and adductors (prominently known as the inner thigh muscles). Performing the middle split might seem easy if you have a flexible physique; however, it can be challenging otherwise. Today, we are going to uncover the routine you would require to do the middle split at home. 5 Exercises to Do for a Middle Split 1. Side-to-Side squats 2. Butterfly 3. Lying Leg Rotations 4. Fire Hydrant 5. Lunge Stretch 1. Side-to-Side Squats A common exercise that most athletes perform is the side-to-side squat. It directly targets the inner thighs, hamstrings, glutes, and quads. Simultaneously, it enhances hip mobility and body balance. It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on t...
How to Do an L-Sit: Step-by-Step Guide
The L-sit is one of the most basic calisthenics exercises. However, it is more than that, as it directly targets the shoulders, abs, back, and legs. Therefore, it is beneficial to strengthen these specific muscles.
When it comes to calisthenics, many people attempt to learn the L-sit; however, they often fail due to either poor posture or insufficient holding capacity. But if they learn from an online calisthenics fitness coach, they can overcome these and other factors.
Before I inform you about the benefits of hiring an online calisthenics personal trainer, I will assist you with a self-practice step-by-step progression to learn an L-sit. Let’s get into it.
L-Sit: Step-by-Step Progression
Step 1: Warming Up and Building Strength
Before beginning any exercise or workout, it is necessary to warm up. By doing so, you can decrease the chances of getting injured. Moreover, it gives a note to the body that it is being warmed up for an exercise or workout.
Additionally, the L-sit might seemingly be easy for people who regularly exercise; however, it depends on the arm, shoulder, palm, back, ab, and leg strength. Therefore, building body strength should become the first step.
To begin with the L-sit warm-up, you should sit on the ground with your back straight or just against a wall. Now touch your toes and hold them. By doing so, your muscles would stretch. Also, do shoulder rotations, arm rotations, hand rotations, neck bends, and a few jumps before you do this stretch.
Step 2: Pushing Against the Ground
Press your palms towards the ground and keep your shoulders engaged while your back is as straight as possible. Don’t lift your legs yet. Try to keep your legs straight and your toes pointed. Additionally, keep your core tight and don’t put too much pressure on any muscle or body part.
When you are doing this, you are activating the muscles required for doing an L-sit properly. Practice this for at least 30 seconds and three times. You can use a timer or count to 30 very slowly. Either way, it is very effective, but the preferred way would be to use the timer, as then you might not feel pressured mentally and would know that the timer would do its job.
Step 3: Tuck Hold and Leg Release
The next exercise to practice holding an L-sit for a longer duration is a tuck hold. It requires you to sit straight on the ground, put your palms on the floor, and tuck your knees towards your upper body. Once you do this for 30 seconds, gradually make your legs straight and then rest them on the ground.
The tuck puts high pressure on muscles and is a compound exercise. Therefore, you should prepare yourself to brace the impact it would have on your body before you do it. Do this exercise at least three times.
Once you finish the tuck press hold, keep your legs straight on the ground and try touching your toes with your hands. By doing so, you would release the excessive pressure on your body and stretch the muscle. Thereby reducing the chance of injuries after each repetition and after completing the workout.
Step 4: L-sit Against a Wall
You can replace step 3 with this exercise; however, I wouldn’t advise it, as the previous step helps to make the muscles, especially the core muscles stronger, which proves handy while doing an L-sit.
Put your legs on a wall, and lift your body from the ground by putting your palms on the floor. Engage your back, core, arms, and shoulders during this exercise. Please do note, this exercise would prove easier than any of the above, and it will assist in keeping your body in the right L-sit posture.
Do three repetitions of this exercise for at least 30 seconds each. Once you start becoming comfortable, start pushing your legs away from the wall. You can touch your toes on the wall if you aren’t yet confident. Once you're sure, you can start practicing without a wall.
Why Do You Need an Online Personal Trainer to Learn an L-Sit?
An online personal trainer with experience in calisthenics can provide you with many benefits while practicing an L-sit, such as:
Keep a check on your posture
Inform you about your key mistakes
Teach exercises to build strength for an L-sit
Motivate you to do a longer tuck and L-sit hold
While these might seem like small factors while learning an exercise or movement, they are important to reduce the chances of injuries and learn calisthenics faster. Moreover, self-training would require discipline on such factors, which a personal fitness trainer can provide, but may be hampered when doing it alone.
Conclusion
Learning an L-sit requires focusing on the key aspects, beginning with warm-up and strength building. It takes in pushing against the ground with your palm, tuck holds, wall-based L-sit hold, and other exercises.
Moreover, one should be careful while doing an L-sit hold. Therefore, it is most advisable to hire an online personal trainer to coach you through the exercise or movements, especially if it involves calisthenics.
The online personal coach can provide you with the basic and advanced-level training to train your muscles and body to finally complete an L-sit hold. Leave a comment or write back to begin your online fitness journey today. Get in touch today to begin your journey with an online personal trainer.
*Please note this or any other blog on this website teaches about how to learn exercises, lose weight, build muscles, do home workouts, etc., but if you are practicing alone without supervision or guidance, you are solely responsible for it, and no one else or entity is liable.