Frog Sit-Ups

Also called frog crunch, butterfly sit up and frog sit up.

Works

Abs

Equipment

Bodyweight

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.

1. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
2. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
3. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
4. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
5. As you inhale, slowly lower back to the starting position.
6. Repeat for the recommended amount of repetitions.

Cues

• Soles together, knees out.
• Arms reach forward.
• Curl up slowly.
• Lower one vertebra at a time.

Common mistakes

• Jerking up with momentum.
• Knees lifting off the floor.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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