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The Frog Sit-Up Is Murder On The Abs

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Frogs can leap lengthy distances, are comfortable both underwater and on dry land and have no problem picking up princesses. This froggy sit-up won’t land you a royal bride, but will give you a core workout with low risk of back strain.

Frog sit-ups are murder on the abs, but in a good way. Only using the first quarter of the range of movement in a sit-up, which is the most efficient part, means they will increase the work your abs are doing. They’re also a great way to target your core without causing yourself any extra neck pain or back strain, as the movement is kinder on your spine than regular sit-ups. As a bonus, that tricky frog stretch is bound to boost your flexibility.

How To Do It

Start by lying with your back flat on the floor and your legs extended in front of you, like with a regular sit-up. Bend your knees and bring your outer thighs to the floor as you touch the soles of your feet together – this is the bit that resembles a frog, or if you can’t picture yourself as a slimy amphibian, try to get your legs into a diamond position. Bring your feet as close to your bum as your flexibility allows. Next, cross your arms over your chest touching the opposite shoulders. As you exhale, actively flatten your hips and lower back into the floor as you curl the upper half of your torso upwards to the height of a quarter of a sit-up.

Hold firm at the top for a second before lowering slowly back to the starting position. You should aim to complete as many repetitions as you can, or include the frog sit-up within a circuit. It’s important to be warmed up first, as your inner thighs won’t appreciate the wide stretch otherwise.

This can be a difficult position if you’ve never done it before, and requires a not-insignificant level of flexibility to maintain correct form. If you’re struggling to get your thighs towards the floor, practice some stretches before you attempt to bring in the sit-up. Sit with your legs in the diamond position and your soles touching. Bring your feet towards your body while also gently applying pressure to your knees to flatten your thighs to the ground. Practicing this stretch will make the position for the frog sit-up a breeze.

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.