Janda Sit Up

How to perform it

Step-by-step instructions

1. 01Lie on your back with the knees bent about 90 degrees, feet flat, and arms crossed over the chest.
2. 02Anchor the heels lightly and contract the hamstrings and glutes as if pulling the feet toward the body without moving them.
3. 03Maintain that lower-body tension while curling the ribs toward the pelvis and lifting the torso slowly.
4. 04Reach the highest controlled position without jerking, losing heel pressure, or letting the feet lift.
5. 05Lower one spinal segment at a time and re-establish the hamstring-and-glute contraction before repeating.