Lying Frog Kick

The Lying Frog Kick is a dynamic exercise that targets your lower abs, hip flexors, and inner thighs. This challenging move is perfect for toning and strengthening your core and improving overall stability. To perform the Lying Frog Kick, start by lying flat on your back with your legs extended straight up in the air, toes pointed towards the ceiling. Place your arms down by your sides, with your palms facing down for support. Keep your lower back pressed into the mat throughout the exercise to engage your abdominal muscles. From this starting position, slowly lower your legs down towards the floor while keeping them straight. As your legs descend, spread them apart and externally rotate your hips, resembling a frog's kick. Engage your core muscles to control the movement and prevent your lower back from lifting off the ground. Once you reach the bottom position where your legs are hovering just above the floor, reverse the movement by squeezing your inner thighs and bringing your legs back up towards the starting position. Focus on using controlled and fluid motions throughout the exercise, emphasizing the engagement of your abdominal muscles. Incorporate the Lying Frog Kick into your regular workout routine to add variety to your core training and enhance your overall strength and stability. Remember to breathe continuously throughout the exercise and adjust the difficulty level by modifying the angle at which you lower your legs. Challenge yourself gradually as you become more comfortable with the movement. Keep in mind that form is essential, so listen to your body and stop the exercise if you experience any pain or discomfort. Get ready to feel the burn in your abs and inner thighs with this fun and effective exercise!

Instructions

• Lie flat on your back on an exercise mat or on the floor.
• Place your hands underneath your glutes to support your lower back.
• Bend your knees and lift your feet off the ground, keeping them together.
• Rotate your hips and legs outwards, bringing your knees out to the sides as wide as possible.
• Slowly return your legs back to the starting position, keeping your knees bent and together.
• Repeat the movement for the recommended number of repetitions or as instructed by your trainer.

Tips & Tricks

• Engage your core throughout the movement to maintain stability and control.
• Focus on using your glutes and hamstrings to lift your legs and avoid relying on momentum.
• Keep your neck and shoulders relaxed to prevent unnecessary tension.
• Control the descent of your legs to maximize muscle activation and prevent injury.
• Breathe deeply and exhale as you lift your legs to enhance your mind-muscle connection.
• Perform the exercise in a slow and controlled manner to fully engage your muscles.
• To increase the challenge, use ankle weights or resistance bands.
• Ensure your lower back stays in contact with the ground throughout the exercise.
• Avoid arching your back excessively, as it can strain the lower back.
• Alternate the movement with other exercises that target the same muscle groups for a well-rounded workout.