Frog crunch with leg raise
Frog crunches are a dynamic core exercise that target the rectus abdominis, obliques, and hip flexors. By lying on your back with legs in a butterfly position and performing a crunching motion, this exercise enhances core stability and strength. Benefits include improved muscle tone, better posture, and increased flexibility in the hips. Athletes can profit from Frog Crunches through enhanced performance in sports requiring rotational strength and agility, as well as a stronger, more resilient midsection to prevent injuries.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
19
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Lie supine (on your back) on the floor with your hands behind your head, your knees bent, and the soles of your feet together.
- 2Raise your feet a little off the floor and press your lower back against the floor to protect it.
- 3Exhale as you simultaneously flex your abdomen and hips, bringing your elbows to touch your thighs.
- 4Hold for two seconds.
- 5Inhale as you reverse the movement, lowering your upper body and legs back to the starting position.Repeat for the prescribed number of repetitions.
Tips & Tricks
Controlled Movement: Focus on slow and controlled movements to maximize muscle engagement and reduce the risk of injury. Avoid jerking or using momentum.
Breathing Technique: Exhale during the crunch phase as you bring your legs up and your torso forward. Inhale as you return to the starting position. Proper breathing helps to engage your core more effectively.
Engage Core Muscles: Actively engage your core throughout the entire exercise. Imagine pulling your belly button towards your spine to ensure your abdominal muscles are fully activated.
Avoid Neck Strain: Keep your head in a neutral position and avoid pulling on your neck with your hands. Your hands should only support your head lightly.
Full Range of Motion: Ensure that you're extending your legs fully during the leg raise part of the exercise. The greater range of motion can lead to better muscle activation.
Foot Position: During the frog crunch, keep your feet together, and knees opened wide which will target different parts of the abdominal muscles, especially the lower abs.
Lower Back: Keep your lower back pressed against the floor to avoid hyperextension. This helps to protect your spine and maintain proper form.
Modification for Beginners: If you find the exercise challenging, you can start with just the crunch or just the leg raise before combining them. Gradually build up your strength and endurance.
Progression: As you get stronger, you can add ankle weights or increase the number of repetitions and sets to make the exercise more challenging.
Consistency: Like any exercise, the key to seeing results is consistency. Incorporate this exercise into your regular workout routine for best results.
Hydration and Nutrition: Don't forget that good hydration and proper nutrition play significant roles in muscle performance and recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
