Universal exercise "Frog" to strengthen the press: four in one

Exercise "Frog" is a kind of twisting that is done lying on the floor or on a training bench. It is often included in fitness complexes to strengthen and dry the abdominal muscles and lightly stretch the inner surface of the hips.

There are several ways to perform the "Frog": a classic lying on your back, a classic lying on your stomach, as well as their options.

Classic "Frog" on the back

The classic exercise "Frog" for the press is carried out lying on the back.

1. Bend your knees and connect the soles of your feet. In this position, let the knees fall down, but do not strain them. This is the starting position.
2. Raise the upper body as much as possible and strain the press. Pay attention to a few important nuances:
   • The loin is tightly pressed to the floor. This is facilitated by the position of the legs. My knees are relaxed.
   • The neck is not tense.
   • Do not pull the chin forward. Movement of the body occurs only due to the reduction of abdominal muscles.
3. At the highest point, wait two counts.
4. Falling down, do not relax the muscles of the press. They must be strained constantly during the exercise. At the lowest point, the shoulders only touch the floor.

Hands can be in any position that provides balance and precise technique of performing the "Frog": behind the head with the elbows unfolded, behind the head - the elbows forward (photo 1) or crossed on the chest.

Repeat 15-20 times.

Not many people know that this classical exercise is part of the so-called "Bruce Lee complex". It not only strengthens the muscles, but also dries them, making them embossed. Therefore, this kind of exercise "Frog" is popular in women who need not muscle mass, but a flat stomach with a beautiful, but non-convex relief. The number of approaches increases from one to three or four. The break between the approaches is 30 seconds.

Complicated option

In this version, the exercise "Frog" for the press (photo 2) looks somewhat different.

1. Sitting on the floor, stretch your legs forward.
2. Spread your arms out to the sides.
3. Slightly bending your knees, tear your legs off the floor and lift them up at an angle of 45 degrees. The body is in the V-shaped position. This is the starting position.
4. Pull your knees, pressed against each other, to the chest and hands, clasp your legs over your shins.
5. Maximum compress the muscles of the press and stay in this position for two counts.
6. Return to the starting position.

To complicate the exercise, in the starting position, keep your legs apart.

If the abdominal muscles are weak, extend your hands back and rest them on the floor. Keep them in this position for the entire set. This will relieve tension from the waist (which tends to strain very hard when the abdominal muscles do not cope with the load).

Repeat 10-15 times.

Classic "Frog" on the stomach

Less well known is the exercise "Frog" on the abdomen. How to do this option, many know, but under a different name - "Basket". Yogis know it as Dhanurasana, or the bow pose. With it, stretch the abdominal muscles, strengthen the back, increase the flexibility of the spine and tighten the buttocks.

1. The starting position is lying on your stomach. Straight legs are elongated. Hands lie along the trunk.
2. Bend your knees and raise as much as possible.
3. Hands try to reach the ankles and grab them. If it does not work out, then just raise your arms outstretched, pointing upwards.
4. Strain gluteal muscles and stay in this position for two counts. (Photo 3).
5. Leaning down, do not relax the press. Keep it constantly in suspense.

Repeat 5-10 times.

Exercise "Frog" on the abdomen - a light version

The previous exercise may not be able to beginners. Then you can make a lightweight version of the "Frog" on the abdomen to strengthen the muscles of the whole body. In yoga it is called Naukasana (the pose of a boat) and is considered a good method of rejuvenating the body and improving digestion.

1. Lie on your stomach. Straight legs are stretched out and lie on the floor, hands are extended forward and also are on the floor.
2. Raise your legs and arms outstretched as far as possible. Tighten the whole body.
3. Stay in this position for two counts. (Photo 4).
4. Put your hands and feet on the floor, but do not relax your stomach.

Repeat 10-15 times.

This kind of "Frogs" is also done to compensate the tension of the muscles of the press.

The specified number of repetitions is a minimum for each of the options. In order for any exercise "Frog" to be effective, the number of times you need to increase by 5 every two weeks.