Animated GIF · Available via API
gif_boxJanda Sit-up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
Janda Sit-up is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
list_alt Step-by-Step Instructions
Lie flat on your back with your knees bent and heels close to your glutes, feet flat on the ground.
Place your hands behind your head with your elbows pointing outwards.
Dig your heels hard into the ground and isometrically contract your hamstrings and glutes before you begin curling up, keeping them contracted throughout the set.
Engaging your abs while maintaining the hamstring contraction, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
Pause for a moment at the top, then slowly lower your upper body back down to the starting position while continuing to dig your heels in and keep your hamstrings engaged.
Repeat for the desired number of repetitions.
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