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Janda Sit-Up

IntermediateStrengthTier T2

A sit-up from lying with the knees bent at ninety degrees and the feet flat. Tighten the glutes and hamstrings hard, then rise slowly on the floor with no equipment.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on the floor in the basic sit-up position, knees at ninety degrees and feet flat.
  • Set the arms crossed over the chest or to the sides.
  1. She lies on her back in the basic sit-up position: knees bent at ninety degrees, feet flat on the floor hip-width, arms crossed over her chest, head back on the floor.

    Step 1 of 5

    Lie on the floor with knees at ninety degrees and feet flat, arms crossed over the chest or to the sides.

  2. She is mid-ascent: shoulders and upper back curled off the floor rising slowly, glutes and hamstrings visibly tightened with her feet pressed flat, arms still crossed on her chest, the rise controlled.

    Step 2 of 5

    Strongly tighten the glutes and hamstrings, fill your lungs and begin the slow three-to-six-second ascent, exhaling.

  3. She is at the top of the sit-up: torso curled fully up toward her thighs, elbows on her crossed arms near her knees, glutes and hamstrings still tight, feet still flat on the floor.

    Step 3 of 5

    Continue the slow ascent until the torso is curled up toward the thighs.

  4. She is mid-lower: torso easing back down vertebra by vertebra on the slow count, glutes and hamstrings still engaged, feet flat, arms still crossed, the descent controlled.

    Step 4 of 5

    Inhale and lower slowly back to the floor in a controlled manner.

  5. She lies on her back in the basic sit-up position: knees bent at ninety degrees, feet flat on the floor hip-width, arms crossed over her chest, head back on the floor.

    Step 5 of 5

    Lie on the floor with knees at ninety degrees and feet flat, arms crossed over the chest or to the sides.

Breathing

  • Fill the lungs, exhale through the slow three-to-six-second ascent, then inhale on the controlled return.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the glutes and hamstrings tightened through the whole rise; the sit-up is deliberately slow, not a fast curl. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.