Frog Sit-Ups

طريقة الأداء

1. 01Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
2. 02Now 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.
3. 03Now 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.
4. 04Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
5. 05As 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.
6. 06As you inhale, slowly lower back to the starting position.
7. 07Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.