Crunchy Frog on Floor
Engage your core with the Crunchy Frog on Floor. This dynamic exercise sculpts your abs and hip flexors by combining a V-up with a knee tuck.
Description
Crunchy Frog on Floor is a core workout that targets abs and obliques. It's performed on the floor, with the body in a V position, arms and legs extended, then tucking knees to chest and wrapping arms around legs in a 'crunch'.
How to Do Crunchy Frog on Floor
- 1Setup
Lie on your back on the floor, extending your arms overhead and your legs straight with your ankles together.
- 2Setup
Engage your core to simultaneously lift your torso and straight legs off the floor, forming a "V" shape with your body.
- 3
Exhale as you explosively pull your knees towards your chest, simultaneously crunching your upper body forward to meet your knees.
- 4
Wrap your arms around your shins or knees at the peak of the crunch, contracting your abdominal muscles fully.
- 5
Inhale as you slowly extend your legs and arms back to the starting "V" position, maintaining control and keeping your core engaged.
Tips
- Focus on initiating the movement from your core, actively pulling your torso and legs together with your abdominal muscles.
- Keep your lower back pressed into the floor throughout the entire movement to protect your spine and maximize abdominal engagement.
- Control the eccentric (lowering) phase by slowly extending back to the V-position rather than letting your limbs drop.
- For an added challenge, try to keep your feet and upper back slightly off the floor even in the extended V-position between repetitions.
Common Mistakes
- ×Arching the lower back: Ensure your lower back remains pressed into the floor to protect your spine and keep tension on the abs, rather than allowing it to lift off the ground.
- ×Using momentum: Control the movement by focusing on muscle contraction rather than swinging your limbs to complete the repetition, which reduces core engagement.
- ×Not fully extending: Make sure to fully extend your legs and arms back to the V-position to maximize the range of motion and core engagement, rather than stopping short.
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