Janda Sit-Up
How to do the Janda Sit-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
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Body Only
How to do the Janda Sit-Up
- 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.
Log it, see it on your body.
Every Janda Sit-Up set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
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