Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
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The Janda Sit-Up primarily works the abdominals. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
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.
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.
As you inhale, slowly go back in a controlled manner to the starting position.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Janda Sit-Up sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
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