Frog Crunch

Muscle Groups Involved

Abs/Core - Primary

Highlights

Flatten your back against the floor.
Use your hips and abs to raise your feet off the floor. Do not lift your legs intentionally.
Do not pull on your head.
Keep your abs flat as you crunch.

Description

The Frog Crunch is a relatively new exercise that first gained popularity when it was promoted and used by the iron guru, famous bodybuilder and trainer Vince Gironda. This special core exercise emphasizes the difficult to target lower abdominals. To perform the Frog Crunch start by lying on your back, with your hands supporting your head, knees bent and the soles of your feet touching, knees flared out to the side like a Butterfly Stretch. Start the movement by bracing your abdominals, simultaneously lifting your shoulders off the ground while bringing your knees towards your chest. Pull yourself in, squeezing your abdominals hard while bringing your knees closer to your elbows. Pause briefly at the top of the crunch and return back to the starting position under control while keeping tension in your abdominals the entire time. Pause briefly at the bottom and repeat for the desired number of repetitions.

Common Mistakes

Do not let your feet come apart. Keep your feet together and your knees wid

Do not let your feet come apart. Keep your feet together and your knees wide throughout the entire movement. Do not use inertia and throw yourself up into the sit up position. Instead use slow, controlled movements to increase the activation of your abdominal muscles. Do not let yourself drop to the floor. Do not pull on your neck.

Pro Tips

Use a rolled up towel in the small of your back to maintain a neutral spine

Use a rolled up towel in the small of your back to maintain a neutral spine and to increase the difficulty of the exercise. Think about compressing your abdominals like a trash compactor. Try to tighten up to a little ball as you bring your knees towards your elbows. This will increase the intensity of the contraction.

Purpose

The Frog Crunch helps to activate and work the lower abdominal muscles whic

The Frog Crunch helps to activate and work the lower abdominal muscles which are notoriously difficult to develop. This can help create the coveted 8 pack.

Form

Your hands should lightly support your head. Do not let your hands pull you

Your hands should lightly support your head. Do not let your hands pull your head forwards. Your back should remain relatively flat to the floor without a lot of movement at the spine.

Additional Names

Frog Curl Up