Frog Sit-Ups

Differentiation: Mechanics

This variation of a sit-up is unique. Here is how: you hold the soles of your feet together. This position increases the work done by your lower abs.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Place a padded exercise mat on the floor.

3) Lie down on the mat with your back flat and legs extended.

4) While keeping your feet pinned together, bend your knees up and push your legs out - pushing your outer legs as close to the mat as you can. Naturally, this will bring the feet together.

5) Position your feet so your soles are touching one another.

6) Now, bring your feet as close to your upper body as possible while keeping your outer thighs as close to the mat as you can. (Your lower half should appear like it is in an inner abductor stretch position).

7) Cross your arms over your upper chest.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you squeezing your abdominals to lift your upper torso up off the floor.

3) ...until your shoulders are about four inches off the floor.

4) Hold the top position for a count of one second.

5) Inhale as you slowly lower your torso to the starting position on the floor.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Only your upper torso should lift off the floor, not your lower back.

Keep your feet pinned together.

Keep your outer thighs as close to the mat as you can. (Your lower half should appear like an inner abductor stretch position).

Keep your head and neck straight when lowering your upper body.

Be sure to contract your abs during every rep so you properly engage your core.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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