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Janda Sit-up

Performing the: A Step-by-Step Tutorial Janda Sit-up

  • Have a partner hold your feet down or anchor them under a sturdy object, then push your heels into the ground as if you are trying to pull your body forward, engaging your hamstrings.
  • Place your hands on the sides of your head, but do not pull your neck or head up with your hands.
  • Using your abdominal muscles, slowly lift your head, neck, and shoulders off the ground towards your knees, keeping your lower back on the floor.
  • Lower yourself back down slowly to the starting position, maintaining the tension in your hamstrings throughout the movement.

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