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Janda Sit-Up

Fitness Ball / Calisthenics / Beginner
  • Abs
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  • Variations
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How to do the Janda Sit-Up - Learn Proper Janda Sit-Up Form

  1. Step 1: Sit on the floor in a basic sit-up position. Your knees should be put in a 90 degree angle with your feet on a stability ball. Your arms can be crossed over your chest or to the sides. This is the starting position for the exercise.
  2. Step 2: Tighten your glutes and hamstrings and fill your lungs with air. Exhale slowly, use your glutes and abs to raise your upper body to your knees, taking two or three seconds to do so.
  3. Step 3: Slowly go back to the starting position, inhaling as you do so.
  4. Step 4: Repeat for the desired number of reps.

Janda Sit-Up Variations and Janda Sit-Up Alternatives

  1. Variation 1: Perform the exercise with a dedicated abdominal bench apparatus.
  2. Variation 2: Ask a workout partner to put pressure on your calves while you keep your feet on the ground.

Janda Sit-Up Tips

  1. Tip 1: Tighten your glutes and hamstrings while performing this exercise.
  2. Tip 2: Move slowly and deliberately while performing this exercise.

Janda Sit-Up Records and Janda Sit-Up Statistics from Site Users

Janda Sit-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsIntermediate
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Janda Sit Up Workout Programs (Workout Plans that use the Janda Sit-Up)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
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Janda Sit Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Abs orange

Janda Sit Up Equipment

Janda Sit Up Training Details

The janda sit-up is a fitness ball and calisthenics exercise that primarily targets the abs and to a lesser degree also targets the .

The only janda sit-up equipment that you really need is the following: fitness ball. There are however many different janda sit-up variations that you can try out that may require different types of janda sit-up equipment or maye even require no equipment at all.

Learning proper janda sit-up form is easy with the step by step janda sit-up instructions, janda sit-up tips, and the instructional janda sit-up technique video on this page. The janda sit-up is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the janda sit-up video, learn how to do the janda sit-up, and then be sure and browse through the janda sit-up workouts on our workout plans page!

Janda Sit Up Sports


Janda Sit Up Force Type: Pull
Janda Sit Up Mechanics Type: Isolation
Janda Sit Up Other Names: Janda Sit-Ups, situps, sit ups,

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