The crunchy frog is a dynamic core exercise that combines an abdominal crunch with leg movements, challenging both the upper and lower abdominals while improving coordination and core strength.
Step by step guide:
- Sit on the floor with knees bent, feet lifted off ground
- Place hands beside your hips for support
- Lean back slightly to engage core
- Extend legs out while simultaneously leaning back further
- Keep arms straight and parallel to ground
- Pull knees back in toward chest while crunching up
- Wrap arms around shins at the contracted position
- Release and extend back out
- Perform 10-15 repetitions for 3 sets
Tips
Keep core engaged throughout movement. Maintain balance through controlled movements. Breathe steadily – exhale during contraction. Keep chest up during extensions. Focus on smooth transitions.
Benefits
Strengthens entire core region. Improves balance and coordination. Enhances hip flexor mobility. Develops better body control. Increases overall core stability.
Prevention
Progress gradually with range of motion. Keep back straight during movement. Stop if experiencing lower back pain. Modify by keeping feet closer to ground if needed. Warm up properly before attempting.
