janda sit-up
The Janda sit-up is an advanced abdominal exercise that emphasizes the abs while minimizing hip flexor involvement. It requires significant core strength and proper technique to perform safely and effectively.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
absCORE
Secondary Muscles
hip flexorslower back
Instructions
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
