Janda Sit-Up

Séquence

1. 01 · starting position

   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. 02 · ascend

   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. 03 · lower

   As you inhale, slowly go back in a controlled manner to the starting position.

4. 04 · repeat

   Repeat for the recommended amount of repetitions.