Janda Sit-Up
A slow sit-up with the heels driven down and back, the hamstrings tensed, which quiets the hip flexors and leaves the lift to the abs.
How to do it
Setup
Lying on your back, knees bent, heels planted, arms straight along the thighs.
Steps
- Press the heels into the floor and pull them toward you without moving the feet.
- Holding that tension, curl up slowly, one vertebra at a time.
- Roll back down just as slowly, the heels still pulling.
Common mistakes
Pushing the heels straight down: pull them back as well, or the hip flexors switch on again. Losing the heel pull halfway up: stop where it goes and lower. Rushing the rep: the slow curl is the whole method.
Breathing
Exhale sitting up, inhale rolling down.
