Janda Sit-Up

What it is

This core strengthening movement focuses on isolating your abdominal muscles. You effectively disengage your hip flexors by actively contracting your glutes and hamstrings throughout the lift. This ensures your abdominals do the primary work as you slowly raise your torso.

Technique tips

• Strongly contract your glutes and hamstrings before and during the movement.
• Rise slowly over three to six seconds, exhaling as you ascend.
• Control your descent, returning to the starting position with an inhale.
• Keep your arms crossed over your chest or resting at your sides.
• Feel your hip flexors relax as your glutes engage.
• Maintain continuous abdominal tension throughout each repetition.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.