Janda Sit Up

A specific type of sit up that helps isolate and engage the abdominal muscles more effectively than traditional sit ups.

Instructions

• Lie down on your back with your legs bent and feet flat on the ground.
• Hook your feet under a secure brace or have someone hold them down.
• Place your hands on your chest or behind your head.
• Engage your core and lift your torso while exhaling, keeping your feet planted.
• Slowly lower your torso back to the starting position while inhaling.

Common Mistakes to Avoid

• Using momentum rather than core muscles to lift the torso.
• Not keeping feet flat and planted during the movement.
• Pulling on the neck with the hands if they are placed behind the head.

Additional Information