How to Do the Janda Sit-Up
Add the Janda Sit-Up to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Abdominals🏋️ Body Only📊 Beginner🏷️ Strength
How to perform it
- Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
- As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
- As you inhale, slowly go back in a controlled manner to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
The Janda Sit-Up primarily targets your Abdominals. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Janda Sit-Up slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.