Janda Sit-Up
Gym Exercise Card
Equipment
The Janda Sit-Up is an abdominal exercise designed to isolate and strengthen the rectus abdominis by reducing involvement of the hip flexors. By engaging the antagonist muscles, it focuses more tension on the abdominal muscles for better core activation.
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Cross your arms over your chest and brace your core.
- Perform a sit-up by lifting your upper body towards your knees slowly.
- Engage your calves and hamstrings to mitigate hip flexor involvement.
- Slowly lower back down and repeat.
Muscles worked
Primary Rectus Abdominis
Secondary Iliopsoas Obliques
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