Sit Up - Janda

Recommendations: 2-3 Sets, 10-15 Reps

Beginner Abdominals Hip Flexors Strength Band Pull Gym Home

Purpose: Sit up exercises strengthen the upper abdominal muscles.

Benefits: Sit up exercises will give you a well-defined mid-section.

Lie on an exercise mat on the floor with your lower back pressed against the floor, with your knees bent at about 90 degrees. Hook an exercise band around something solid (e.g., a post) and attach the ends to your ankles. Ensure that there is good tension on the band. Place your hands lightly against the sides of your head. Tighten your hamstrings. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs until you are upright. Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.