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Janda Sit-Up

Exercise Data

Type: Strength Main Muscle Worked: Abdominals Equipment: Body Only Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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Janda Sit-Up
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Janda Sit-Up Guide

Main Muscle: Abdominals

Note: This exercise was created by Czech exercise physiologist, Dr. Vladimir Janda and is one of the most challenging sit-up variations as it completely isolates the rectus abdominals by eliminating the hip flexors.

  1. Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
  2. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
  3. As you inhale, slowly go back in a controlled manner to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: The exercise can be done using a dedicated abdominal bench apparatus, having a workout partner exert pulling pressure on your calves (while you maintain your feet on the ground) or wrapping your legs over barbell and pulling back.

Alternative Exercises For Janda Sit-Up

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Review: Janda Sit-Up

Exercise Rating
10/10

Nov 27, 2013 2:13 PM: Will make a strong body stronger!

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Review: Janda Sit-Up

Exercise Rating
10/10

Jul 19, 2013 5:15 PM: I do this with arms crossed on decline bench set at highest level and 5 sets to failure twice a week and my abs popped out very fast. of course diet is key but this is the best abs exercise I have come across. I love it. Thought it was just a sit up. You can use weight if you want also.

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Review: Janda Sit-Up

Exercise Rating
9/10

Feb 18, 2011 9:47 AM: I can only imagine the negative reviews and lowered overall exercise rating is due to individuals performing this with an inability to do it correctly. The isolation factor alone on this makes it an amazingly effective and intense exercise which I personally feel should be incorporated into every persons...+See More

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Tip: Janda Sit-Up

Exercise Rating
9/10

Jan 31, 2010 6:38 AM: lay flat on your back, legs extended and bring your body up to your knee alternating each leg.

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Review: Janda Sit-Up

Exercise Rating
1/10

Dec 25, 2009 1:16 PM: Isn't this just another variation or a sit-up? Which can ruin your lower back.

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