Janda Sit-Up

An advanced sit-up that isolates the abs by neurologically inhibiting the hip flexors through hamstring activation.

Exercise Details

Level
Beginner
Body Area
core
Type
core
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Abs
Secondary
Shoulders

Setup

Lie on your back with knees bent. Have a partner hold your heels down or use a bar to pull your heels against.

Instructions

1. Pull your heels into the floor to engage the hamstrings.
2. Sit up using only your abdominal muscles.
3. Maintain the tension in your legs throughout.
4. Lower back down slowly.
5. Focus on the pure core contraction.

Common Mistakes

1. Lifting the heels.
2. Using momentum.
3. Shrugging the shoulders.

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