Frog Crunch Exercise Guide: How to Master Frog Crunches

Frog crunches are a bodyweight core workout that activates your abdominal muscles, hip flexors, and glutes. This ab exercise gets its name from the frog-like crunch position it involves. To practice frog crunches, lie on your back with your hands behind your head. Bring your feet together and keep your knees close to the floor with your legs bent at a 45-degree angle. Use your ab muscles to lift your shoulders off of the ground. Once you've mastered frog crunches, consider trying crunch variations such as bicycle crunches, reverse crunches, or side planks.

There are several notable benefits to practicing frog crunches.

1. 1. Frog crunches target your lower and upper abs. Frog crunches target your entire rectus abdominis, otherwise known as the six-pack ab muscles.
2. 2. Frog crunches are a full-body workout. When practiced with proper form, frog crunches activate muscles in your lower body, including your glutes and hip flexors.
3. 3. Frog crunches are easy to modify. This intermediate crunch exercise can be easily modified for a greater challenge. Keeping your feet together, lift them a couple of inches off the floor and hold. Peel your shoulders off the ground and reach your arms towards your feet.

For frog crunches, begin by performing 2–3 sets of 10–15 repetitions. Choose sets and repetitions based on your ability to maintain good technique.

1. 1. Lie face-up on an exercise mat with your knees bent and the soles of your feet pressed together. Place both of your hands on the back of your head without interlocking your fingers. Your spine and pelvis should be in a neutral position. Your ribs should be down and your pelvis should be slightly tucked.
   
2. 2. Engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
3. 3. Begin the upward movement by squeezing your abs. Curl your shoulders off the floor while squeezing your abs. Pause at the top of the movement.
4. 4. Slowly lower to the starting position while maintaining tension on your abs.
5. 5. Repeat the frog crunch for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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