Janda Sit Up
Description
This exercise involves lying on your back with your knees bent and feet flat on the ground, then performing a sit-up while keeping your arms straight and reaching towards your toes. It targets the abdominal muscles and can help improve core strength and stability.
Equipment Required
Janda Sit Up Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head, with your elbows pointing out to the sides.
- Engage your core muscles by pulling your belly button towards your spine.
- Slowly lift your head, neck, and shoulders off the ground, while keeping your lower back pressed into the floor.
- Pause at the top of the movement, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
Janda Sit Up Form & Visual
Janda Sit Up Benefits
- Strengthens the rectus abdominis muscle (the “six-pack” muscle)
- Improves core stability and balance
- Targets the hip flexors and lower back muscles
- Can be modified for different fitness levels and abilities
- Helps improve posture and reduce lower back pain
Janda Sit Up Muscles Worked
- Rectus abdominis
- Obliques
- Transverse abdominis
- Erector spinae
- Quadratus lumborum
Janda Sit Up Variations & Alternatives
- Reverse Janda Sit up
- Weighted Janda Sit up
- Decline Janda Sit up
- Single Leg Janda Sit up
- Medicine Ball Janda Sit up
