Frog Sit-Ups

An abdominal isolation exercise performed in a supine position with feet together in a frog position. The movement involves minimal spinal flexion, focusing on upper abs contraction.

Instructions

1. Lie flat on your back on a mat or floor with your legs extended.
2. Bend your knees and bring your heels toward your glutes while splaying your knees outward to create a frog position.
3. Place the soles of your feet together and allow your knees to rest near the floor.
4. Cross your arms in front of your chest, each hand touching the opposite shoulder.
5. Keeping your lower back pressed to the floor, curl your upper torso upward by contracting your abdominals.
6. Perform only the first quarter of a sit-up movement, raising your shoulders slightly off the ground.
7. Hold the top position briefly and squeeze your abs intensely.
8. Lower your shoulders back to the starting position in a controlled manner.

Tips

• The frog position reduces hip flexor involvement and increases abdominal isolation.
• Keep your lower back in contact with the floor throughout to protect your spine.
• Focus on curling your ribcage toward your pelvis rather than trying to sit all the way up.
• The movement is intentionally limited in range to maximize abdominal contraction.
• Keep your head in a neutral position; avoid pulling on your neck.
• Perform the exercise slowly to maintain constant tension on the abdominals.
• Exhale as you curl up and inhale as you lower down.