Jandum Sit-Up
Janda Sit-Up: Maximize ab engagement! This sit-up variation reduces hip flexor use for a more effective core workout.
Optional Equipment
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Begin by lying on your back on a mat or soft surface, knees bent at about a 90-degree angle with feet flat on the ground. It is essential to maintain this knee position throughout the exercise to engage the proper muscles.
2. Place your hands behind your head, lightly supporting your neck without pulling on it. Elbows should be pointing outward.
3. Engage your core and start by trying to pull your heels towards your glutes. This action should be performed by contracting your hamstrings, yet your feet will not move as they are secured on the ground. This hamstring engagement effectively "turns off" your hip flexors, which commonly take over in standard sit-ups.
4. While maintaining the hamstring contraction, slowly lift your head and shoulder blades off the ground, curling upwards toward your knees. Focus on using your abdominal muscles to perform the movement, rather than relying on momentum or pulling with your arms.
5. Ascend to a point where your upper body is lifted in a sit-up position, as shown in image three. Engage your abs throughout the motion.
6. Slowly lower yourself back down to the starting position as shown in image one, keeping the tension on your abs and hamstrings.
7. Repeat for the desired number of repetitions and sets while maintaining proper form.
Remember to breathe steadily throughout the exercise, exhaling as you curl up and inhaling as you lower back down. The Janda Sit Up is a challenging variation that emphasizes abdominal muscle recruitment by deactivating the hip flexors, which can often dominate standard sit-ups.
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