This exercise involves lying on your back with your legs raised and bent at a 90-degree angle, while bringing your hands behind your head. Then, you crunch your upper body towards your knees while simultaneously extending your legs outwards, resembling a frog's movement. This exercise targets the abs and hip flexors.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets the abdominal muscles, specifically the rectus abdominis and obliques
- Improves core strength and stability
- Increases flexibility in the hips and lower back
- Can be modified for different fitness levels by adjusting the intensity and range of motion
- Engages multiple muscle groups at once, leading to a more efficient workout
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head, with your elbows pointing out to the sides.
- Lift your head, neck, and shoulders off the ground, and engage your core muscles.
- At the same time, lift your feet off the ground and bring your knees towards your chest.
- As you bring your knees towards your chest, extend your arms forward and try to touch your elbows to your knees.
- Pause for a moment at the top of the movement, then slowly lower your head, shoulders, and feet back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary