Janda Sit Up

Janda Sit Up


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.

Muscle Group

Equipment Required

Janda Sit Up Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head, with your elbows pointing out to the sides.
  3. Engage your core muscles by pulling your belly button towards your spine.
  4. Slowly lift your head, neck, and shoulders off the ground, while keeping your lower back pressed into the floor.
  5. Pause at the top of the movement, then slowly lower back down to the starting position.
  6. Repeat for the desired number of repetitions.

Janda Sit Up Form & Visual

Janda Sit Up

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