Some exercises simply look fantastic .
We've all seen someone show a movement that requires incredible balance, concentration and power, seemingly bending the laws of physics and defying gravity. These are what we call Hero Moves, the high-level maneuvers you saw open-mouthed on Instagram, but never thought you could pull yourself out.
Good news: With the right plan, you can learn exactly what it takes to master these hero moves. Coach Jay Maryniak, NASM-CPT + CES, is confident that he can teach you how to pin down the L-Sit, a sneaky and tough display of core strength and control.
"The L-Sit is a Heavy Basic Turner A movement that requires a tremendous amount of upper body strength, nuclear power and, ultimately, total body strength," says Maryniak. "It's also a movement that you can do anywhere, anytime, as you master it."
The L-Sit Progression
Everyone can work their way up to the L -sit, but Maryniak warns that it could be harder for people with tight hamstrings and hip flexors or for those who have the upper body and the nuclear power is missing to hold her body in place. Those stretches that everyone should do before L-Sit training should help.
Warmup 2  Pike Stretch
Before you actually get into L-Sit development, you will need a platform where you can practice. In the video Maryniak uses a bunch of paralets.
If you do not have a handy device, you can try this option from Jfit – or create a DIY setup with bumper plates, such as the Instagram post above.
Once you've done this, have your platform, make sure it's set up correctly. This means that you position the two sides at a distance that suits you. Find this by measuring the distance between the two sides with your arm, from the elbow to the fingertips. Take your position with your hands on the platform, strong chest, shoulder in line with your hips and get ready for work.
Remember, this is a set of progress rather than training. Do not proceed to the next step unless you have mastered the previous step, and do not feel compelled to do them all at the same time.
Holding for 10 to 20 seconds
Spring Suspension with Single-Leg Kickout  5 kickouts per leg
Double-leg kick grabber
8 to 10 repetitions
Fourth progression  Low L-Sit
Hold for 10 to 20 seconds
If you've mastered each of these progressions, you're ready The real thing.
When will the L-Sit be performed?
If you're working on the L-Sit, you can work through it 3 to 4 times a week to complement your typical core training routine. Once you've gone through the movement down, you can use the variations once or twice a week as part of your core routine by holding down the window for 10 to 20 seconds or as an accessory to other moves.
That said, hero moves are a great way to demonstrate your hard work and athleticism. So if you can put down the L-Sit, do not be shy! Share your skills with us (@menshealthmag) and Maryniuk (@jtm_fit) and experiment with the platforms you use as a base. If you want to learn another hero train, read our explanations for Superman pushups. The world can never have too many heroes.