The Janda Sit-Up exercise is a variation of the traditional sit-up that focuses on engaging the lower abdominal muscles by isolating and stabilizing the pelvis. This exercise is named after Dr. Vladimir Janda, a Czech neurologist and physiotherapist known for his work in rehabilitation and sports medicine.
How to perform
To perform the Janda Sit-Up exercise, follow these step-by-step instructions:1. Lie on your back on a mat or flat surface with your knees bent and feet flat on the floor. Your arms should be resting at your sides.
2. Place a resistance band or yoga strap around your feet or ankles and hold the ends with your hands, securing them against your body.
3. Engage your abdominal muscles and press your lower back into the floor, tilting your pelvis slightly upward.
4. Slowly raise your head and shoulders off the floor, keeping your chin tucked and elbows close to your sides.
5. Exhale as you lift your upper body, focusing on engaging your lower abdominals and avoiding using momentum to complete the movement.
6. Hold the peak contraction for a moment, then slowly lower your upper body back down to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions, aiming for a slow and controlled movement each time.
Remember to maintain proper form and technique throughout the exercise to effectively target the lower abdominal muscles and prevent strain on the lower back. Overall, the Janda Sit-Up exercise is a challenging variation that can help improve core strength and stability when performed correctly and consistently.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.