Frog Crunches | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Quads, hip flexors
Equipment: No equipment
Exercise for the opposite muscles: Alternating superman

FROG CRUNCHES INSTRUCTIONS

1. Lie down on the mat with your back flat, your hands supporting your head and lift your legs to a 45 degree angle.
2. Lift your shoulders and bend your knees, bringing them toward your elbows.
3. Lower your torso back to the mat, extend your legs, and return to the initial position.
4. Repeat for the duration of the set.

PROPER FORM AND BREATHING PATTERN

Keep your head in a neutral position, with the chin off your chest and your eyes on the ceiling. Keep your lower back pressed into the mat throughout the exercise, exhale as you crunch, and maintain your core tight and engaged.

EXERCISE BENEFITS

The frog crunches targets the abdominal wall and helps to tone and strengthen your core. This exercise also improves your balance and posture, trims down your waist and increases your muscle strength and power.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 12 to 16 repetitions and, for a challenging core workout, mix frog crunches with plank rotations, bird dogs and the wood chop exercise.

CALORIES BURNED

To calculate the number of calories burned doing frog crunches, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Plank leg lifts
Dumbbell plank rotation
Superman
Knee hugs

WORKOUT ROUTINES