How to learn the v-sit together with Malin Malle Jansson. In this Calisthenics & Street Workout tutorial Malin Malle will go through 5 exercises that will help you reach the V-sit.
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Exercises showed in the video:
1. Pike Stretch 2:54
Start getting your button as close to the wall as possible, then you get your legs up, then it’s important that you keep your legs straight or as straight as possible for these exercises. Place your hands as close to your body as possible, to be able to get yourself as close to your legs as possible.
Now you push yourself forward in towards your legs. Try to keep your back as straight as possible and do not round it.
2. Compression Lifts. 3:34
This will challenge the strength in the compression and hip flexors. Start by sitting down with fully straight legs and place your hand down on the floor with the palms down. You should place them close to your knees, but the further up you place them the harder it is. You are going to lift your legs with your upper body totally still. Always think about the compression, so suck your belly in all the time.
3. High Knee Raises 4:36
For these exercises, you need a pair of boxes or high p-bars. In these exercises I want you to focus on the Pelvic tilt backward, you want to get your knees to your chest by tilting you pelvic backward. In this exercise is okay to lean a bit backward with your upper body. Get your hip high and tilt your pelvis.
4. Singel Leg Extension 5:15
If you manage to do this one, I would say you are pretty close to being able to do the v-sit. These exercises challenge both your core and hip flexors strength also the flexibility in the hamstrings. Place your hands on the boxes, you will hold a static knees raise., then you will extend one leg at the time as slowly and controlled as possible.
5. Toes To Bar 6:04
This is one of my favorite exercises when it comes to increasing the compression strength and hip flexors strength. Do this on a wall bar to not cheat. Hang on the bar, compress then lift up, then need to be straight and lift them up. If you only can lift them up to 90 degrees then it’s okay, start there and work your way up.
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My name is Daniel Flefil I am a street workout athlete that loves creating content and showing the true journey towards reaching your goals. Not only showing you the glamorous results, but also the hard work, the smart work, and all the downs and up when it comes to going for them.
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