Frog planche

The Frog Planche is an advanced bodyweight exercise that demands a high level of strength, stability, and balance. It is a challenging movement that targets multiple muscle groups, primarily the shoulders, chest, core, and triceps. The exercise requires the body to maintain a horizontal position while balancing on the hands, resembling a frog about to leap, hence its name. To perform the Frog Planche, you need to have a strong foundation in upper body strength and stability. Proper form and technique are crucial to avoid injury. Before attempting this exercise, ensure you have mastered basic plank holds, push-ups, and other foundational movements that engage the core and upper body. One of the main benefits of the Frog Planche is its ability to improve core strength and stability. Performing this exercise regularly challenges your abdominal muscles, obliques, and lower back muscles, promoting a solid and stable midsection. In addition, the balance required in the Frog Planche engages the stabilizer muscles, promoting overall body control and coordination. It is important to note that the Frog Planche is an advanced exercise and should only be attempted after building a strong base of strength and conditioning. It is advisable to train under the guidance of a qualified fitness professional who can provide a progressive training plan tailored to your abilities and goals. Remember, proper form and technique are paramount when attempting advanced exercises like the Frog Planche. Take your time, listen to your body, and always prioritize safety during your fitness journey. Stay consistent, practice patience, and watch yourself progress towards mastering this impressive feat of strength and control.

Instructions

• Start in a push-up position with your hands shoulder-width apart on the ground.
• Bend your elbows and lower your body towards the ground, keeping your back straight.
• Push through your arms and straighten your elbows to lift your body back up into the starting position.
• Engage your core muscles and lift your legs off the ground, bringing your knees towards your chest.
• Extend your legs straight out in front of you, maintaining a 45-degree angle with the ground.
• Lean your upper body forward and lower it towards the ground, keeping your back straight and your arms close to your sides.
• Press through your arms and lift your body back up, returning to the starting position.

Tips & Tricks

• Start with proper warm-up and stretching exercises to prepare your muscles for the intense workout.
• Focus on building core and upper body strength as the frog planche heavily relies on these muscle groups.
• Incorporate exercises that target your triceps, shoulders, and upper back, such as push-ups, dips, and rows.
• Practice proper form and technique to avoid injury and maximize the effectiveness of the exercise.
• Gradually progress by starting with easier variations of the planche, such as tuck planche or frog stand, before attempting the full frog planche.
• Include stability and balance exercises, like yoga poses or gymnastic exercises, to improve your body control and balance during the frog planche.
• Maintain a consistent workout routine to build strength and improve your ability to hold the frog planche position for longer durations.
• Incorporate resistance training exercises, such as weightlifting or using resistance bands, to enhance your overall strength and performance.
• Ensure proper nutrition by consuming a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.
• Listen to your body and allow for adequate rest and recovery days to prevent overtraining and reduce the risk of injury.