Frog Crunch

The Frog Crunch is a dynamic abdominal exercise that targets both the upper and lower abs, as well as the obliques. It is a variation of the traditional crunch that adds an extra challenge and engages the core muscles in a unique way. This exercise gets its name from the frog-like movement of the legs throughout the movement. To perform the Frog Crunch, you begin by lying flat on your back with your knees bent and your feet flat on the ground. Place your hands on the sides of your head, elbows pointing out to the sides. Engage your core muscles and lift your shoulder blades off the ground, keeping your chin slightly tucked. As you lift your upper body, simultaneously lift your legs off the ground, bending your knees at a 90-degree angle. Your lower legs should be parallel to the ground, mimicking the shape of a frog's legs. Hold for a moment, feeling the contraction in your abs, then slowly lower your upper body and legs back down to the starting position. Remember to focus on quality over quantity with the Frog Crunch. It is important to perform the movement in a controlled manner, using your abdominals to lift your body instead of relying on momentum or pulling with your neck. Start with a few repetitions and gradually increase the number as your strength improves. Adding the Frog Crunch to your workout routine can be an excellent way to challenge your core muscles and work towards a stronger, more defined midsection. However, note that it is always best to consult with a fitness professional before attempting any new exercises or if you have any underlying medical conditions. Give it a try and feel the burn in your abs!

Instructions

• Lie flat on your back with your legs extended and your arms by your sides.
• Bend your knees and place the soles of your feet together, allowing your knees to fall open to the sides.
• Engage your core muscles by drawing your belly button towards your spine.
• Place your fingertips behind your ears, with your elbows pointing out to the sides.
• Exhale as you lift your shoulder blades off the floor, and simultaneously bring your knees towards your chest.
• Pause for a moment at the top of the movement, focusing on squeezing your abdominal muscles.
• Inhale as you lower your shoulder blades back to the floor, extending your legs fully back to the starting position.
• Repeat for the recommended number of repetitions, maintaining proper form and control throughout the exercise.

Tips & Tricks

• Engage your core muscles throughout the movement to maximize the effectiveness of the exercise.
• Focus on squeezing your abs as you lift your shoulders off the ground and bring your knees towards your chest.
• Exhale while performing the crunch to intensify the contraction of the abdominal muscles.
• To increase the challenge, try holding a weight or medicine ball against your chest during the exercise.
• Maintain a controlled and slow tempo to ensure proper form and prevent straining your neck or lower back.
• Add variety to your routine by incorporating different variations of crunches, such as bicycle crunches or reverse crunches.
• For optimal results, combine the frog crunch with a well-rounded fitness program that includes cardiovascular exercise and strength training.
• Ensure that your lower back remains in contact with the ground throughout the movement to avoid excess strain.
• Warm up before starting the exercise to prepare your muscles and reduce the risk of injury.
• Listen to your body and adjust the difficulty level accordingly, gradually increasing the number of repetitions or sets as you get stronger.