Abs · Body weight · Advanced
How to do 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.
- Primary muscle
- Abs
- Also works
- Hip flexors and Lower back
- Equipment
- Body weight
- Level
- Advanced
- Category
- Abs
How to do Janda Sit-up, step by step
- 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.
Muscles worked
Janda Sit-up works your abs as the main mover, with help from your hip flexors and lower back.
Track Janda Sit-up in SPLYT
Janda Sit-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
