How To Perform Janda Sit Ups Properly

Janda sit-ups (Janda Crunch) is an isolation fitness drill that mainly targets the abs. It was invented by Russian physiologist Vladimir Janda, who treated back problems.

You may wish to try out many variations of the Janda sit-up. The difference between Janda sit-ups and other sit-ups is that they are more controlled crunch.

Hip flexors relax when performing Janda sit-ups, unlike the other sit-ups.

Requirements: Band (optional)


  • Begin by lying on your back with your feet touching the floor. Secure your heels behind any steady object.
  • Cross your hands over your chest, or if you are more experienced, you can alternatively stretch them above your head.
  • Push your heels against the steady object. Use your glutes to support yourself.
  • Coil up your body such that your knees are close to your chest. Lift your upper body, starting from your shoulders towards your knees. Ensure our abs drive the motion and not your arms.
  • Stretch down your body, starting from your lower back as you gradually lie back on the ground.


  • Ensure your motion is slow and relaxed to direct the muscle tension to your abs. Also, ensure your head is aligned with your shoulders.
  • Ask your partner to hold your calves if you don’t have resistance bands.
  • To make the exercise less intense, stretch your arms in front of you or keep them at your sides. To add a little challenge to the activity, clasp your fingers together behind your head.
  • If you lack tension in the ab muscles, it is an indication that you are not engaging your hip flexors. Activate the muscles by putting more pressure.
  • Do not perform this drill if you have ever experienced spinal disc problems. Consult with your care provider and choose less intense workout options.
  • Terminate the exercise if you feel back pain when following the correct procedure while working out. Check to ensure you’re following the proper steps.
  • As you resume the starting position, ensure you lie all the way back before you. start another rep


Janda sit-ups mainly work the core muscles (abs and obliques).

Securing your heels on a steady object minimizes the use of hip flexor muscles, but this doesn’t necessarily mean the hip flexor muscles disengage when performing the exercise.



Janda sit-ups can delay the onset of specific aging indicators associated with adverse health effects.


Janda sit-ups improve the cycle, extent, and quality of sleep, which has many significant benefits. This exercise has been proven to improve a person’s general mood.


Exercises that target the abs can minimize or bar back pain. It is advisable to check in with an expert before performing this exercise if you have ever experienced back pain.


Janda sit-ups are resistant drills that prospectively need much more energy than required to accomplish daily activities. Continuous exercise can help burn excess calories and contribute to weight loss. Janda sit-ups are not an ultimate weight loss drill, and therefore, you should consider other practices.

Janda sit-ups may pose a potential risk to the back, neck, hips if the wrong technique is used. If you’re delicate in these body parts, you should choose a less intense exercise.


There are many alternatives to Janda sit-ups that work the same muscles and have great benefits if added to the regular workout routines. Depending on tour training goals or personal conveniences, you can choose from these options.


Regular sit-ups also incorporate abdominal muscles and work other core muscles, including the neck, lower back, and chest.


  • Lie on the floor with your knees folded and your knees anchored.
  • Push your chin towards your chest to straighten the back of your chest.
  • Interlock your fingers at the bottom of your skull or stretch your arms on your sides.
  • Breathe out and lift your upper body to your thighs
  • Breathe in as you slowly resume the beginning position.


Crunches are a standard abdominal workout that works the abdominal muscles and the obliques.


  • Lie on the ground with your feet on the floor. Fold your knees and cross your arms on your chest.
  • Breathe out as you lift your upper body. Remember to relax your head and neck.
  • Breathe in and resume the starting position.

When lifting your upper body, use the core.

Engage the right muscles by using your core to move gently and relaxedly.



Using the hands to pull the back of the neck is a typical sit-up mistake that people tend to make. Pulling your neck strains not only it but also poses a significant danger of injuries. The heavy lifting should only take place at the core.


When you do this exercise with straight legs, you’ll possibly exert too much pressure on your spine. Ensure you lodge your feet firmly on the floor so you can perform the exercise as recommended.


Beginners usually tend to rush the exercise, but running the training harms the body and interferes with progress. With a slow movement, you can feel the pressure on the abdominal muscles and gain from almost each sit-up. Changing direction when performing the exercise is also encouraged.


Like many other drills, Janda sit-ups can be hard on certain body parts even with the correct technique, but most people benefit from this drill.

Core balance exercises that do not require additional weights are more efficient compared to those that do.

You can choose to make the workout simpler by using thick mats to support the spine and prevent application of too much pressure.

Consistency is key to this drill and makes the results stand out. The workout routine gets simpler with consistent practice.

Before considering this drill, remember to assess your body and consult your care provider first. Ensure you supplement your body with enough nutrients and rest for muscle repair and better results.