Core / Beginner / Isolation (single joint)

Janda Sit-Up

An isolation bodyweight exercise for the abs.

At a glance

Primary

Abs

Equipment

Bodyweight

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Position 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.
2. As 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.
3. As you inhale, slowly go back in a controlled manner to the starting position.
4. Repeat for the recommended amount of repetitions.

Open in the appGet started