Frog Sit-Ups

Abdominales de Rana

intermediatebody onlyCore (Dynamic)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
As you inhale, slowly lower back to the starting position.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con las piernas extendidas.
Flexiona las rodillas y coloca los muslos externos en el suelo juntando las plantas de los pies.
Acerca las plantas lo más posible manteniendo los muslos externos en el suelo. Las piernas deben formar un diamante.
Cruza los brazos frente al pecho tocando los hombros opuestos. Esta será tu posición inicial.
Exhala aplanando la espalda baja y elevando el torso. Mantén un segundo arriba.
Baja lentamente inhalando a la posición inicial.
Repite las repeticiones recomendadas.