Crunchy Frog on Floor

Description

How to do Crunchy Frog on Floor

1. 01
   Setup

   Lie on your back on the floor, extending your arms overhead and your legs straight with your ankles together.

2. 02
   Setup

   Engage your core to simultaneously lift your torso and straight legs off the floor, forming a "V" shape with your body.

3. 03

   Exhale as you explosively pull your knees towards your chest, simultaneously crunching your upper body forward to meet your knees.

4. 04

   Wrap your arms around your shins or knees at the peak of the crunch, contracting your abdominal muscles fully.

5. 05

   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.