Janda Sit-Up
Differentiation: Mechanics
This variation of a sit-up is unique. Here is how: you cross your arms over your chest and lift your elbows up to your knees. This movement heavily engages your upper abs.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Lie on the floor.
3) Cross your arms across your chest.
4) Bend your knees.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you gradually raise your torso upward...
3) ...until your elbows touch your knees.
4) Perform this motion by tightening your hamstrings and glutes.
5) Inhale as you lower your back to the floor.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep both feet on the floor throughout the movement.
Keep your head and neck straight when lowering your upper body.
Be sure to contract your abs during every rep so you properly engage your core.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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