Janda Sit-Up

Body region

• Core

Muscles

Main

• Rectus Abdominis

Helps

• External Oblique
• Internal Oblique
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Transversus Abdominis
• Gluteus Maximus

Technique

1. Lie on your back, knees bent, soles on the floor.
2. Press the heels down and back into the floor, as if trying to drag them toward you.
3. Keep that pressure and slowly curl up, rolling the spine off the floor.
4. Lower back down one segment at a time.

Cues

• The heel pull switches off the hip flexors so the abs do the work.
• Move slowly; the range is short when done correctly.

Common mistakes

• Letting the heels relax and the hip flexors take over.
• Jerking the body up with the arms.
• Anchoring the feet under something.

Alternatives

• Sit-Up
• Crunch
• Negative Crunch