Crunchy Frog on Floor

Description

How to Do Crunchy Frog on Floor

1. 1
   Setup

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

2. 2
   Setup

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

3. 3

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

4. 4

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

5. 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.