TETSUJanda Sit-Up
The Janda Sit-Up is a bodyweight exercise for the core that primarily targets the abs, with the hip flexors and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
abswaist
hip flexorslower back
body weight
How to do the Janda Sit-Up
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Janda Sit-Up work?
The Janda Sit-Up primarily targets the abs. The hip flexors and lower back work as supporting muscles.
What equipment do I need for the Janda Sit-Up?
None. The Janda Sit-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Janda Sit-Up should I do?
3 to 4 sets of 10 to 15 controlled reps of the Janda Sit-Up suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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