Janda Sit up Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Iliopsoas, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Janda Sit-up
How to: Janda Sit up
- Lie on your back with your knees bent and feet flat on the ground.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and slowly lift your torso towards your knees.
- Pause at the top of the motion, then lower your upper body back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Pulling on the neck during the upward motion.
- Not keeping the core engaged throughout.
- Lifting too quickly, leading to jerky movements.
Modifications
- Perform the exercise with knees bent to reduce strain.
- Try using a stability ball to support your back.
Tips
- Perform the sit up slowly to fully engage the target muscles.
- Avoid using momentum; focus on controlled movements.
- Keep your feet flat on the ground to prevent strain.
Janda Sit up Alternatives
Tags
core
strength
abs
fitness
exercise
body weight