Janda Sit-Up
Strength · Beginner · Abs
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Open the app →- Primary muscles
- Abs
- Equipment
- Body only
- Force
- Pull
- Mechanic
- Isolation
- Level
- Beginner
Muscles worked
Abs
How to do it — Janda Sit-Up
- 1Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
- 2As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
- 3As you inhale, slowly go back in a controlled manner to the starting position.
- 4Repeat for the recommended amount of repetitions.
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