Janda Sit-Up

GymDaze demonstration

Watch Janda Sit-Up

Technique

How to perform Janda Sit-Up

1. Lie on your back with your knees bent and your heels against a fixed low ledge.
2. Alternatively, secure a long loop resistance band to a suitable fixed support in front of your feet and position the taut band behind your heels.
3. Press your heels into the ledge or band as though drawing them toward you, keeping your feet and buttocks on the floor.
4. Maintain that hamstring and glute tension while reaching your arms forward and curling your ribs toward your pelvis.
5. Continue into the sit-up, reaching over your knees without jerking your head or swinging your arms.
6. Lower your torso under control while maintaining heel pressure, then reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.