Janda Sit-Up

Abdominals

Janda Sit-Up

LevelBeginner EquipmentBodyweight MechanicIsolation ForcePull

A sit-up variation where you actively press your heels into the floor while curling up, which engages the hamstrings to switch off the hip flexors.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your back with your knees bent about 90 degrees and your feet anchored.
2Cross your arms over your chest or place your hands by your ears.
3Press your heels into the floor to engage your hamstrings.

How to perform

1Keep pushing your heels into the floor as you curl your head and shoulders up.
2Roll up until your upper back leaves the floor and your abs are tight.
3Pause briefly at the top.
4Lower with control and repeat while keeping your heels pressed down.