Janda Sit-Up
Target: abdominalsEquipment: body onlyLevel: beginnerType: strength
How to do it
- 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.
- 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.
- As you inhale, slowly go back in a controlled manner to the starting position.
- Repeat for the recommended amount of repetitions.
Put this in a client's plan
Build the session in Fettle, assign it, and your client sees the same instructions in their app. Free for them, always.
