Janda Sit-Up

How to do the Janda Sit-Up

1. Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
2. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
3. As you inhale, slowly go back in a controlled manner to the starting position.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Harder than the Janda Sit-Up

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Janda Sit-Up with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Janda Sit-Up work?

The Janda Sit-Up primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Janda Sit-Up?

None — the Janda Sit-Up is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Janda Sit-Up suitable for beginners?

Yes, the Janda Sit-Up is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Janda Sit-Up go in a workout?

Late — the Janda Sit-Up is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine