Frog Sit Ups Instruction
- Lie down on the floor with the bottom of your feet touching each other.
- This should bring your knees to the floor.
- Your arms are at your sides at the bottom position. As you raise up, they elevate overhead.
- Arms are passively at your sides
- Take a breath out and imagine your abdominals curling your torso into the top position. Similar in the manner of a bicep curl.
- You don't want a rigid torso position. Your back should not be arched during the execution of the exercise.
- Your core is not "braced" as if you are doing a squat or deadlift.
- From an anatomy and biomechanics perspective, your abs flex your trunk.
- You cannot activate a muscle if it is tense.
- At the top position, you are "uncurling" your abs back to the floor.
- Your neck is kept in a neutral position from start to finish.
- Don't hold your breath on the concentric or eccentric portion of the movement.
- At first, your legs will want to elevate or "spray" out. Through practice and greater core stability, you will be able to execute the exercise without much hip flexor involvement.
- Create the mind-muscle connection your legs are passive throughout the movement. Your quads and hips should not be taxed after each set.
- Again, you are "curling" your body using your abdominals to complete the exercise.
- Don't throw your elbows forward to elevate your torso.