Janda
Sit-ups
Janda
sit-up device
Homemade
device for doing Janda sit-ups. Janda sit-ups, when done properly,
are extremely difficult. They completely isolate the abdominal
muscles by taking the hip flexors out of the movement. They
work the abs more and reduce strain on the lower back. You will
develop very strong, rock-hard abs in a very short time. But
Janda sit-ups are only the beginning. After strengthening the
abs they need to be integrated with the other muscles of the mid-section
for functional use.
 For
expert instruction in doing Janda sit-ups, Dragon Flags (named
after Bruce Lee, flags were a favorite ab exercise of his),
Full Contact Twists and many other very effective exercises
for the mid-section, see the Bullet-Proof
Abs book and companion video
Beyond Crunches.
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The
Professionally made, adjustable Janda sit-up device, the
Ab Pavelizer™.
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I made
my Janda sit-up device out of scrap wood and hardware that I had
around the house.
All of the wood is 2x3 inch. I used 4-5 inch bolts with
2 flat washers and one lock washer each and of course a nut
on each. I drilled a hole through the vertical piece big
enough to accommodate an inexpensive 1 inch dumbbell handle
that is about 19 inches long with a hole saw on a drill.
I locked the bar in place with the collars from the dumbbell.
A 1 inch pipe can be found in hardware stores though.
The bar is covered with 2 layers of padding from a backpacking
ground pad that I sacrificed and wrapped duct tape around.
The bar is about 7 1/2 inches from the floor and hits the middle
of my calves when my legs are at a 90 degree angle and my feet
are flat on the floor. You will have to experiment for
yourself for this height. Maybe make the height adjustable.
I may go back and make mine adjustable. The vertical and
diagonal support piece are connected with angle brackets that
I straightened out with pliers and vice grips. I know
straight pieces can be found, I just didn't happen to have any
at the time. And, of course, none of the dimensions in
the picture are etched in stone.
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This
close-up shows it hooked under my sofa for use. The 2x3's
fit perfectly under the sofa. You may have to improvise.
The piece screwed to the end to keep it from pulling out
is about 1/4 inch thick wafer board, anything will do.
Actually the wafer board is a little flimsy. I would recommend
using something else. The last detail, if you want it,
is a hook screwed into the top of the spacer board to attach
a rubber cord to.
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Copyright  ©2003
Brian Long
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