How to V-SIT | Part 2 [SUB ENG]

Today I'm going to show you the best exercises to learn the V-sit!

In the previous video I showed you all the best basic exercises

to improve abs compression and L-sit

Now it's time to talk about the most advanced exercises

but first it's important to warm up properly and to do at least 1 basic exercise

1st exercise: pike leg raises

It is one of the most important exercises to improve the L-sit and V-sit

fingertips on the floor, keep your legs completely straight

from this position just raise the legs and activate the abs

I showed you this exercise in the part 1 of the video

My advice is to start with a couple of sets of this exercise

It's good to warm up and activate the abs

2nd exercise: Straight Arms Reverse Plank

Great to start to understand the work of the arms

fingers towards the feet

Squeeze the gluteus, the abs and keep the arms straight

Arms must be perpendicular to the floor

Just hold the position

Final objective is to hold 30-40 seconds per set

If you are not used to the exercise, you will feel some stress on the triceps too

Very important exercise to understand how to push

So the body will get used to the exercise

If you never trained this exercise, you can start with 10" per set

And then you can increase 5" or 10" every week.

Final goal is 3-4 sets x 30-40"

Rest changes from person to person, but 1' or 1.30' should be okay for most of you.

Now, 3rd exercise: Hanging Leg Raises

Arms and legs must be straight, squeeze the abs and raise the legs until you touch the bar

Be careful not to raise your waist/butt too.

You should be able to raise only the legs for an effective exercise

Don't swing, otherwise the exercise will be useless

You can do this exercise in 2 different ways.

This is the 1st

The 2nd way is harder.

You have to start and finish every repetition holding the L-sit

It's not easy

For the next exercise you need some parallels or chairs

V-sit raises

Arms completely straight, raise the legs and control every repetition

Very good exercise to understand the balance, and the difficulty of the V-sit

Next exercise, pretty similar to the previous one, but this time I'm going to hold one leg in L-sit.

One Leg L-sit and One Leg V-sit

Switch the legs between repetitions

1...2...1....2

This exercise is pretty hard

Great to understand how to balance the weight of your body.

You need a good abs strength and a good lower body stretch

otherwise the leg in L-sit position will come back down

For these exercises, 10-12 repetitions should be okay. Not more.

Always control every repetition

So the body will get used momentarily to the V-sit position

Remember: Quality over quantity

These exercises are great to understand the activation

So V-sit attempts will become easier

I showed you a lot of exercises with "repetitions", now it's time for an isometric exercise.

For this exercise the final objective is to do a V-sit with the help of a wall (as close as possible to the final one)

Start with your hands far from the wall, then when you will be stronger, you can put your hands closer.

Just hold the position

As I said: Start with your hands far from the wall, then when you will be stronger, you can put your hands closer to the wall.

Hold every set for 6-8", then you can increase the time to 12-15" per set.

You just have to train all these exercises!

choose 2-3 exercise per session

week after week you will be able to move to the harder exercises

I'm sure you will be able to learn a decent V-sit with some patient.

if you need a video to improve your stretching sessions

You can find a video for the lower body on my youtube channel

if you need to improve your basic strength before the V-sit, planche, front lever etc.

you can visit my website www.andrealarosa.fit

You will find different workout programs for beginners, intermediate and advanced athletes

A lot of exercise to improve your pull ups, push ups, dips etc.

There is also a workout circuit to improve your core strength

So your body will get used for the most advanced bodyweight exercises

highly suggested if you don't know how to train with bodyweight exercises.

Have a good training and let me know your feedback

See you soon! Remember: Less talk, More action.