Frog crunch with leg raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 19

Description: Lie supine (on your back) on the floor with your hands behind your head, your knees bent, and the soles of your feet together. Raise your feet a little off the floor and press your lower back against the floor to protect it. Exhale as you simultaneously flex your abdomen and hips, bringing your elbows to touch your thighs. Hold for two seconds. Inhale as you reverse the movement, lowering your upper body and legs back to the starting position.Repeat for the prescribed number of repetitions.

Exercise ID: 00101

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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