Lying Frog Crunch Feet Together
Lying Frog Crunch Feet Together Exercise Description
The Lying Frog Crunch (Feet Together) is a bodyweight trunk‑flexion exercise that targets the rectus abdominis. You lie supine with the soles of your feet together and knees comfortably open in a “frog” or butterfly position. This hip‑abducted, externally rotated setup encourages the movement to come from the rib cage rolling toward the pelvis rather than from hip flexion. The obliques assist as stabilizers, while the transverse abdominis contributes to bracing and pelvic control. Maintain a small, controlled range—just lifting the shoulder blades off the floor—while keeping a neutral neck and steady pelvis for clean mechanics. A light posterior pelvic tilt helps keep the lumbar spine in gentle contact with the floor and reduces the tendency to “pull” with the hips compared with traditional sit‑ups.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques
- Stabilizing Muscles: Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Frog Crunch Feet Together Exercise
‘- Lie on your back; bring the soles of your feet together, heels near the glutes, knees relaxed outward.
– Set a slight posterior pelvic tilt so the low back maintains light contact with the floor.
– Place arms across your chest or lightly support your head with fingertips (elbows wide; do not pull the neck).
– Brace the abdomen and “ribs down”; keep the neck long and eyes toward the ceiling.
– Exhale as you curl the trunk, bringing the sternum toward the pelvis until shoulder blades lift off the floor.
– Keep feet touching and pelvis quiet; avoid lifting through the hips or using momentum.
– Pause briefly at the top with controlled tension.
– Inhale as you lower slowly until the shoulder blades touch down, maintaining abdominal brace.
Lying Frog Crunch Feet Together Tips
‘- Keep the soles of your feet together with heels near your glutes and knees relaxed outward in a butterfly position.
– Set and maintain a slight posterior pelvic tilt so your low back stays in light contact with the floor.
– Cross your arms over your chest or lightly support your head with fingertips, keeping elbows wide and not pulling on your neck.
– Brace your abdomen and think “ribs down” before you start each repetition.
– Keep your neck long with your eyes looking toward the ceiling to help maintain a neutral neck.
– Curl only until your shoulder blades lift off the floor to keep the range small and controlled.
– Focus on bringing your sternum toward your pelvis so the movement comes from trunk flexion, not the hips.
– Keep your feet touching and pelvis quiet; avoid lifting through the hips or using momentum.
– Pause briefly at the top with controlled tension before lowering.
– Exhale as you curl up and inhale as you lower, maintaining your abdominal brace throughout.
Lying Frog Crunch Feet Together Beginner Introduction
The Lying Frog Crunch (Feet Together) is a bodyweight core exercise performed on the floor that centers on curling the upper body using the abs. The legs rest in a relaxed “frog” or butterfly position, with the soles of the feet together and the knees open. This leg setup reduces help from the hips so the movement emphasizes the ribcage gently rolling toward the pelvis. The main work comes from the abs, while the side abs and deep core assist in keeping the midsection steady.
Only a short lift of the upper back is involved, creating a small, controlled motion rather than a large sit‑up. The lower back stays softly connected to the ground with a slight tuck of the hips, helping the pelvis remain calm instead of tilting or rocking. The neck and head stay in a comfortable line, with the gaze aimed upward. Breathing is coordinated with the movement, with tension in the midsection maintained from start to finish for a precise, smooth crunch pattern.