Male

Janda Sit up

Muscles involved

The Janda Sit up is an intense core exercise that requires nothing more than your body weight, but its true magic relies heavily on proper form. A very common mistake you will easily avoid by paying attention is using momentum or yanking your head forward to push your upper body up, which strains your neck and takes tension away from your abs. Another classic error is letting your hip flexors do all the heavy lifting instead of keeping the isolation strictly on your abdomen. By focusing on a deliberate, controlled rise and a smooth lowering phase while keeping your heels firmly secured, you ensure every single repetition directly fires up your core without compromising your neck or lower back.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, hooking your heels under a sturdy object. 2. Interlace your fingers behind your head and, while keeping your core tight, slowly curl your upper body up towards your knees. 3. Pause at the top of the sit-up, holding a strong abdominal contraction. 4. Slowly and with control, lower your upper body back to the floor.

Equipment required

Peso corporal

Muscles worked

Tips

- Hook your heels securely to anchor your lower body. - Keep your chin tucked and chest open to avoid pulling on your neck. - Use your abs to curl up, not your arms or neck. - Exhale as you come up and inhale as you go down.