Il Capo, You did 32 reps of a Janda situp ? IRON ABS!
4) Janda situps: 2XF: I checked the vid and figured it out - in theory - but did not do them right in practice. I understand I was supposed to lift my entire back from the waist upwards but could not do so. I ended up lifting half my back - arms extended - so I guess I did "crunches while resting legs on an exercise ball". Did ~ 30/set of those. I'll try to do the proper ones next time.
You aren't supposed to rest your legs on the ball. You squeeze the ball with your legs. This engages your hamstrings and glutes which inhibits your hip flexors from working there by isolating your abdominal muscles and forcing them to do all the work. Reciprocal Inhibition- When an agonist contracts it's antagonist is forced to relax to allow for movement.
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