Frog Crunch Feet Together
Frog Crunch Feet Together Exercise Description
The Frog Crunch (feet together) is a floor-based abdominal crunch performed with the soles of your feet together and knees open. The goal is controlled trunk flexion: bring the ribcage toward the pelvis while keeping the pelvis stable. Primary emphasis is on the rectus abdominis. The external and internal obliques assist, and the transverse abdominis contributes to bracing. The range is small and deliberate, lifting the shoulder blades just off the floor while maintaining contact of the low back with the mat. This variation promotes precise, momentum-free reps and clear awareness of rib-to-pelvis position.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: 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: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Frog Crunch Feet Together Exercise
‘- Lie on your back. Bring the soles of your feet together (“butterfly” position) with knees comfortably open and heels near your hips.
– Establish a light posterior pelvic tilt so your low back gently contacts the floor. Brace your abdomen.
– Place arms across your chest or fingertips lightly behind ears. Keep the neck long with a slight chin tuck.
– Exhale and curl up by drawing your sternum toward your pelvis. Lift your shoulder blades 2–3 inches off the floor; eyes to the ceiling.
– Keep elbows wide if hands are near the head. Do not pull on your neck.
– Pause briefly while maintaining low-back contact and steady breathing.
– Inhale and lower with control until your shoulders touch down, keeping the pelvis stable and feet together.
– Avoid: arching the low back, using momentum, letting knees collapse inward, lifting the feet, or pushing the head forward.
Frog Crunch Feet Together Tips
‘- Bring the soles of your feet together with knees comfortably open and heels near your hips before you start.
– Set a light posterior pelvic tilt so your low back gently contacts the floor and keep it there throughout.
– Brace your abdomen before curling up to support controlled trunk flexion.
– Keep your neck long with a slight chin tuck, and either cross your arms or place fingertips lightly behind your ears.
– As you exhale, curl your sternum toward your pelvis, lifting your shoulder blades just 2–3 inches off the floor.
– Keep your eyes on the ceiling and elbows wide if your hands are near your head to avoid pulling on your neck.
– Pause briefly at the top while maintaining low-back contact with the mat and steady breathing.
– Inhale and lower your shoulders back down with control, keeping the pelvis stable and feet together.
– Avoid arching your low back, using momentum, letting knees collapse inward, lifting the feet, or pushing the head forward for precise, deliberate reps.
Frog Crunch Feet Together Beginner Introduction
The Frog Crunch (feet together) is a floor-based core move that reshapes a classic crunch by using a butterfly leg position. Lying on the back with the soles of the feet touching and the knees gently opened, the movement centers on curling the chest toward the hips while the lower back stays grounded on the mat. Only a small lift of the upper body occurs, just enough for the shoulder blades to leave the floor, creating a short, precise range that highlights control over speed.
This exercise mainly targets the abs, with the side abs assisting and the deep abs helping to stabilize from underneath. The open-hip leg setup reduces help from the thighs, placing more attention on the midsection. Breathing, steady tension, and a relaxed neck play a key role, encouraging calm, intentional reps instead of swinging or jerking. It is well suited to anyone interested in a more mindful crunch variation that builds awareness of how the chest and pelvis move in relation to each other.