Janda Sit Up

Lie flat on your back with your knees bent at a 90-degree angle and feet flat on the floor.

Place your hands behind your head, keeping your elbows wide.

Focus on using your abdominal muscles to lift your torso rather than pulling with your neck or arms.

Keep your lower back pressed into the floor as you lift to avoid engaging the hip flexors.

Pulling the head forward with the hands instead of lifting through the trunk.

Using a fast swing to rise rather than controlling the curl and return.

Losing the intended hamstring and glute tension that limits hip-flexor assistance.