1. Set the gymnastic rings to an appropriate height so that you can hang freely without touching the ground.
2. Grab the rings with a neutral grip, with the palms facing each other.
3. Jump up to support position, stabilizing your body directly beneath the rings with your arms straight.
4. Engage your core and press down on the rings, lifting your body off the ground.
5. Extend your legs forward in front of you, keeping them straight.
6. Open your legs out to each side to form a straddle position, making an "L" shape with your body.
7. Hold this position, maintaining a straight back and keeping your core muscles tight to support your legs.
8. Keep your shoulders down and back, away from your ears to maintain strong form throughout the hold. Breathe steadily.
9. Hold the L-sit position for the desired duration, aiming for several seconds to build strength.
10. Lower your legs carefully and return to the starting position or dismount from the rings when your set is complete.
It's important to note that the ring straddle L-sit is a demanding exercise that requires significant core strength, flexibility, and control. Beginners should work on basic core strengthening and support holds on rings before attempting this exercise. Advanced practitioners often use this move as part of gymnastics or calisthenic routines.
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