How to do the frog exercise correctly. Pros and features of the frog exercise. Exercise "Frog" on the stomach

12.08.2023

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

The word frog - the name of such an unsympathetic and not at all graceful amphibian animal - is very important in physical education, because it is also called the different variations of the Frog exercise, which are incredibly useful for the body. These are special approaches for the legs, the press, stretching for the twine and even one of the asanas in yoga. In addition, the frog pose is very beneficial for women's health - it significantly improves blood circulation in the pelvic area, so it helps to avoid problems with the genitourinary system and facilitates easy delivery.

Frog Pose

This name combines several types of physical activity for pumping different muscle groups and correcting different parts of the body. There is a separate exercise Frog for the press, inner thigh, legs. The technique for performing each is slightly different, but all of them, in the process of doing it, involve the adoption of a body position that resembles a frog in shape. These exercises are very popular among professional athletes and dancers. The Frog Pose is also a healing asana from yoga, where there are also several variations of it.

How to sit in a frog

From childhood, we all know the technique of performing frog jumps, when we jump from a squatting position with our knees strongly spread apart. The classic basic frog pose is somewhat reminiscent of the starting position for such jumps. To accept it, you need to squat down, strongly spreading your knees in diametrical directions. Place your hands parallel between your knees, slightly bending your elbows, and then try to raise your pelvis and legs. On the net you can find many video tutorials on how to sit in the Frog correctly.

Frog yoga pose

One of the therapeutic dynamic asanas in yoga is bhekasana or the frog pose. It is an excellent way to massage the abdominal cavity, develop the legs, back, knee joints, is indicated for gout, rheumatism, venous varicose veins. However, this asana should not be performed by those who suffer from insomnia, have problems with blood pressure, or have suffered spinal injuries.

The classic frog pose in yoga is performed like this:

Lie on your stomach, put your hands behind your back, lower your face.
As you exhale, stretch your legs, gently bend your knees, gently bringing your heels to the pelvis.
Grab your heels with your hands, while inhaling, slowly raise your head and body, bending your lower back and stretching your elbows with your shoulders back.
Hold this position for 20-30 seconds, lie back, relax.
In addition to the classic version of the asana, which is a little difficult and tough for beginners, there is an easier, simplified way of the frog pose, when only one leg is brought out.

Exercise Frog for stretching

This approach is constantly practiced by ballerinas and gymnasts because the Frog stretch is a very effective preparation for the splits. It is one of the main exercises for developing the flexibility of the body - it helps to quickly stretch the muscles and ligaments, and it makes even the deep, rigid inner thigh muscles stretch. Stretching exercises for transverse twine include the Frog without fail. Stretching for longitudinal twine also often involves the adoption of a frog pose in combination with other basic exercises.

To do the Frog for stretching, you must first get on all fours and rest your hands on the floor, then gently spread your knees very wide, lower your upper body to the floor, while arching your lower back as much as possible. Fix this position for up to 30 seconds, then take the starting position. In the groin area, strong tension should be felt, but in no case pain. Effective stretching for twine is unacceptable after suffering spinal injuries, with inflammatory diseases of the back and joints.

Exercise Frog for legs

It is easy to make legs beautiful and toned if you regularly do the Frog for Legs exercise. With its help, all the muscles of the thighs and lower legs are strengthened, but the knees are heavily loaded, so for people who are not healthy, such approaches are contraindicated. The technique for performing the exercise is not complicated:

Squat down, bringing the raised heels together and turning the socks to the sides.
Lean your fingers on the floor, place your hands shoulder-width apart.
As you exhale, smoothly straighten your legs without bending your knees, without lowering your heels, without lifting your fingers from the floor.
On an inhale, squat back down.

Frog pull-ups

This is the name of an effective exercise for the press, which will very quickly help remove caterpillar folds on the stomach, achieve a slender waist, and tone the abdominal muscles. Frog pull-ups also train the legs well, but their main value is that with the correct execution of approaches, each abdominal muscle is perfectly worked out. Due to the strong load on the peritoneum, this exercise is contraindicated in women who have recently given birth, people who have undergone abdominal surgery or have problems with the spine.

There are two options for frog pull-ups:

The classic method involves twisting the body. To do it, you need to bring the soles of the feet together in the supine position, and spread the bent knees as wide as possible. After immobilizing the lower back and pelvis, smoothly twist forward, keeping your hands on your chest or behind your head. Exercise should be accompanied by proper breathing: lifting the body - exhale, lowering - inhale.
The maximum load in the first version falls on the rectus abdominis muscles, for enhanced study of the obliques, there is a second variation of frog pull-ups - twisting the pelvis. The starting position is the same, only with this approach we immobilize the entire upper body, and raise and twist the pelvis, pulling the knees to the shoulders, straining the abdominal muscles with all our might.

Video: exercise Frog for the press

Did you find an error in the text? Select it, press Ctrl + Enter and we'll fix it!

In pursuit of a beautiful and slender figure, everyone wants to make their legs slender. Here is a workout that you can use at home, in the gym, in the park, and generally anywhere.

In pursuit of a beautiful and slender figure, everyone wants to make their legs slender. From the point of view of modeling the contours of the figure, the hips and buttocks are among the most problematic anatomical zones, but do not be afraid - we have a workout for them that can be used at home, in the gym, in the park, and generally anywhere. For some exercises, you may need a partner who will support or insure. If you plan to perform all of the suggested exercises, we advise you to start with the lower limit of the recommended number of repetitions. Watch, learn and try - you will feel a burning sensation in your muscles and bring your legs into great shape!

1. Lifting the buttocks lying down

A great choice for the first exercise of any thigh and glute workout. All the muscles of the legs are involved in the slow movement, especially the quadriceps and the muscles of the back of the thigh, and at the top point, a tangible load falls on all the gluteal muscles.

How to perform

Lie on the floor or on a gymnastic mat, bend your knees, rest your feet on the floor. Place your feet shoulder-width apart. On an inhale, push off the floor with your heels and slowly rise to a bridge position. Start with your tailbone and gently lift your back off the floor. After climbing into the bridge, pause for a couple of seconds. As you exhale, lower your back, vertebra by vertebrae, until your tailbone touches the floor. You can perform from 10 to 30 repetitions (depending on how many exercises in your workout).

2. Pelvic nod

Pelvic nods are a great exercise for strengthening your buttocks and working out your pelvic floor muscles. It is also effective in terms of preventing prolapse in older women. But this is not a lightning nod of the pelvis. To engage the gluteal muscles, you need to perform the movement very smoothly and not allow the quadriceps and hip flexors to participate.

How to perform

Lie on your back, put your feet shoulder-width apart and go into a low bridge, lifting your buttocks and lower back above the floor (the upper back remains on the floor). Slowly rotate the pelvis so that the tailbone leans upward and the lower back still does not touch the floor. Return your pelvis to a neutral position and repeat 10 to 30 times.

Here is a complicated version of lifting the buttocks from a prone position. For him, you will need a training bench and a bar with pancakes from 5 to 10 kg (depending on your capabilities). Lifting the buttocks with a barbell works out the buttocks with the participation of all the muscles of the legs. Due to the location of the bar, the abdominal muscles will also feel the load.

How to perform

Rest your back on the bench just below your shoulder blades and place the bar on your pelvis (use a towel as a pad so the bar doesn't press on your bones). Grasp the bar with an overhand grip and gently lift your buttocks off the floor. Generate force from your torso and heels to lift your pelvis just above knee level (if possible). Then slowly return to the starting position and repeat 10 to 30 times depending on your fitness level.

The jump squat (a variation on the traditional squat) is one of the most intense exercises. It will make your heart jump out of your chest (in a good way).

How to perform

We start from the position - the press is tense, the inner part of the thigh and the muscles of the buttocks too, the feet rest on the floor. With one jump, move your feet to your hands and jump up. As you jump, spread your legs out to the sides so that they land on the sides of the gym mat. Sit down, and then in one jump, move your legs back and return to the plank position. Repeat 10-20 times.

5 Jack Squats

During flexion of the torso with rotation, you not only work out the muscles of the legs, but also connect the oblique muscles of the abdomen.

How to perform

Stand straight, feet together, arms by your sides. Jump up and spread your legs out to the sides. Bend your legs at the same time, tilting and rotating your torso to the side. With your right hand, touch the floor near your left foot. Jump up, return to the starting position and repeat, changing arms and sides of the slope. Perform 10 to 20 repetitions.

6. Skater

Another great exercise for many muscle groups. It involves the buttocks, arms, outer thighs, and obliques. Plus, it raises your heart rate.

How to perform

Stand on the edge of the fitness mat and jump to the left. Land on your left foot, bring your right foot back. At the same time, swing your arms towards the opposite leg. If you land on your left foot, move your right hand forward towards your left foot and vice versa. Repeat the movement 10 to 20 times.

This movement is similar to a simple and familiar jump squat, it involves the glutes, quadriceps and calf muscles. The muscles of the trunk must be tense all the time, as this is necessary to maintain balance.

How to perform

Begin the exercise in a deep squat position with feet turned at 2 and 10 o'clock. Hands hang down to the floor between the legs (in the frog pose). As you jump, relax your arms and legs. After landing, lower yourself back into a deep squat with your arms hanging to the floor. Repeat 10 to 20 times.

8. Jumping diamond

The exercise is named after the diamond, the shape of which follows the movement of the arms and legs during movement.

How to perform

Take a standing position, feet shoulder-width apart, arms at your sides. Tighten your torso muscles (it won't happen on its own, but it's very important to avoid injury), swing your arms up and jump up. The palms should look at each other, the arms should be bent at the elbow joints, touching the fingertips (diamond shape). During the jump, the knees are outward and bent, the soles of the feet touch, and the legs also form a diamond shape. Land with your feet hip-width apart and facing forward, repeat. After doing 10 to 30 repetitions, you will definitely feel how your muscles work.

Remember your childhood gym teacher asking you "how high can you jump?" Jumping really makes the thigh muscles burn and with a certain number of repetitions successfully models their contours.

How to perform

In the initial standing position, the legs are slightly bent at the knees, the feet are parallel and hip-width apart. Tighten your abdominal muscles and lean down a little. Then swing your arms up and jump up. Try to jump high enough so that your legs are fully extended. After landing, bend your knees slightly and repeat the exercise without a pause. Keep your toes pointing forward and your knees at the level of your second toe (next to your thumb) to avoid injury. Do 10 to 30 reps depending on your ability and endurance.

Plie squats are a great choice for shifting the focus to the lower gluteal muscles and inner thighs. As a bonus, when performed correctly, they involve the pelvic floor muscles, which are not easy to get to.

How to perform

In a standing position, the legs are wide apart (about 80 cm or a meter, depending on your height), the feet are turned outward. Pull your tailbone under you and tighten your lower abdominal muscles. As you begin to squat, imagine your spine sliding down an imaginary wall behind you. This should help you keep your tailbone in the correct position. Try to put your feet wide enough so that at the bottom of the trajectory, the knees are located almost above the ankle joints. While squatting, raise your arms in front of you for balance. Make sure that there is no deflection in the lower back, and keep your back straight throughout the squat. Repeat the squat 10 to 30 times.

With the help of the appropriate devices, complex pistol squats can be performed by everyone. The exercise involves quadriceps, buttocks and calf muscles, it gives noticeable results.

How to perform

Using the rope or TRX training straps as a point of support, stand on one leg. Stretch your other leg out in front of you and lift it as high as you can without discomfort. Tighten your abdominal muscles, move your shoulders down and back, and squat on one leg. The bent knee should be exactly above the ankle joint. When squatting, do not let your straight leg touch the floor. When the buttocks touch the floor (or almost touch), the free leg should be parallel to the floor a few centimeters above the surface. Slowly lift yourself up, pushing off with your heel, making sure that the knee and shin do not go far forward. Do 10 to 15 repetitions on each leg and feel the burning sensation in your muscles.

This variation on the traditional goblet squat takes the already heavy squat to a whole new level. They work out the deep muscles of the gluteal region and legs, and at the same time load the arms and muscles of the body.

How to perform

Stand in a grand plie position (feet a meter wide and turned outward), holding a kettlebell or dumbbell at chest level. Having connected the abdominal muscles, sit down as deeply as possible. Having aligned the body, perform bicep curls with both hands: touch the floor with the projectile and lift it to the chest. Be careful not to rock back and forth on your heels while lifting the projectile. And do not use momentum for this: if it's hard, it's better to reduce the weight. Continue to stay in a deep squat after curls. Slowly move the kettlebell to one side, allowing your torso to follow. Then move the projectile to the other leg, keeping your balance. Returning to the center position, rise and repeat. Do 10 to 20 reps, or as many as you can with proper form.

The dumbbell sumo squat is a modified version of the goblet squat. Instead of holding a massive dumbbell in the center of your chest as you would with a goblet squat, you will be using two dumbbells (one in each hand). The exercise involves the gluteal muscles, which you so want to tighten and make elastic, as well as the quadriceps and muscles of the back of the thigh.

How to perform

Stand up straight with your feet 60 cm to a meter wide. Grab the dumbbells by one end so that they hang down. Tighten the muscles of the torso and slowly sit down, lowering the fifth point as low as you can without shifting the center of gravity forward. It should be at the level of your heels. When the dumbbells touch the floor, push off with your heels and return to the starting position. Repeat 10 to 20 times.

After intensive leg training with all kinds of squats, side lunges continue to work out the buttocks and quadriceps, but from a different angle, offering the muscles a slightly different load option.

How to perform

From the starting position (standing, legs together), lunge with your right foot to the side. Transfer the center of gravity to the right leg and bend it at the knee, the left leg is straightened. Push off with your right foot to return to a standing position, feet together. Perform the movement carefully, control the movement, do not use momentum to return to a standing position. Do 10-20 lunges with each leg.

15. Pretzel

The pretzel is one of those insidious exercises that puts a lot of pressure on a hard-to-work area: the outer glutes. Watch your technique to make sure that the outer glute muscles are involved in the exercise. Change the position of the feet and legs, based on the degree of your flexibility.

How to perform

Sit on the floor or an exercise mat. The left leg is bent, the heel looks towards the buttocks. The right leg is bent in the same direction, the heel almost touches the upper quadriceps of the left leg. The arms and chest are turned towards the right leg. The sitting bones are located on the floor. Slowly lift your left knee off the floor, keeping your left foot on the ground. Drop your knee. Do 30 reps and then switch legs.

16. Fire hydrant

The fire hydrant is an amazing leg abduction exercise that targets the outer glutes and thighs. It also helps to stretch the hip joints and the inner thigh.

How to perform

Get on all fours with your leg straight at the ankle joint. Position your knees directly under your hips and your shoulders over your hands. The legs are hip-width apart. Connect all the muscles of the body and, keeping a right angle in the knee joint, slowly lift the right leg and take it to the side. Maintain knee flexion throughout the movement and lift your leg until it is at hip height (or as high as you can without leaning to the opposite side). The abdominal muscles must be tense all the time so that the hip joints remain motionless. Do not slouch at the shoulders, keep your neck straight and your chin at the same distance from your shoulders. The leg that is on the floor is in a vertical position, actively use the abdominal muscles to keep it in this position. Do 10 to 30 reps with each leg.

The leg swing is a great hamstring exercise and a great choice to end your workout (although it can be done at any stage of your workout).

How to perform

Get on all fours with your leg straight at the ankle joint. Align your knees exactly under your hips and your shoulders over your hands. The legs are hip-width apart. Engage all the muscles of the body and, keeping a right angle in the knee joint, slowly lift the right leg back and up, bending the foot. Raise your leg as high as you can without arching your lower back or shoulders. The abdominal muscles must be in good shape to keep the hip joints motionless during the entire movement. Don't let the other leg or hip swing away from the lifted leg. Lower your right leg to the gym mat and do 10 to 30 reps with each leg.

What do you think?

Have you already used any of the suggested exercises in order to make your legs slim? What result did they give? What other exercises do you use? We would also like to hear your opinion and hear recommendations for other exercises that have helped you tighten and sculpt your gluteal region. Leave your comments, tips and questions!

Exercise "Frog" is familiar to us since childhood. Remember, in kindergarten, among other outdoor games, we moved forward in a row, jumping up from a sitting position and helping ourselves to push off the floor with our hands and feet at the same time?

The classic "Frog" is a more serious element of physical activity than a play option for kids, but it is also quite suitable for children.

How to do it, what is its benefit for our body when performed regularly, and what types of exercises exist? Learn about everything right now.

What muscles are involved?

First of all - the muscles of the anterior abdominal wall, small pelvis, oblique muscles of the abdomen, gluteus and all the muscles that support the corset of the body, back, starting from the lumbar to the latissimus dorsi. Also the muscles of the arms are actively working - from the shoulder to the hand.

5 useful properties of the classic version

1. Strengthening the abdominal muscles.

The key to successful completion of the exercise is the work of the muscular corset of the body with the predominance of the load on the press.

2. Strengthen the muscles of the arms and back, increase the elasticity of the hips and buttocks.

The arms play the role of a support on which, when lifting the legs, the entire weight of the body raised up rests, therefore, over time, their strength and ability to withstand loads begins to grow. The muscles of the back, hips and buttocks tense each time the legs leave the ground, and also take on the load from the weight of their own body, strengthening from session to session.

3. Better coordination.

Often, behind the seeming simplicity of the exercise, beginners do not see the threat of losing coordination and overestimate their strength. Balancing on fragile hands, you can not keep your balance, swing strongly forward or backward and hit the floor with your face or tailbone. With each lesson, the work of the vestibular apparatus improves, concentration of attention increases, you are more in control of your own body.

4. Suitable for children.

In training for children, it is used as an element of acrobatics. When lifting the body, the muscles take on the load, but the joints and spine, on the contrary, are unloaded. Therefore, the exercise is extremely useful for children suffering from curvature of the spine, scoliosis, etc.

5. Promotes weight loss and is indicated for all categories involved.

The basis of the exercise is a static load, its goal is to burn fat, i.e., calories, even at a low heart rate. In addition, the load of the muscles of the abdomen and pelvis stimulates the work of the intestines, endocrine glands. This leads to a more active metabolism, and as a result - to losing weight in the most natural and beneficial way. Suitable for people of all ages and fitness levels.

4 movement options

A movement with this name exists in a variety of areas of fitness, sports and even dance., differing in execution technique and emphasis on various muscle groups. We offer an introduction to some of them.

At the first training, in order to avoid injuries, it is necessary to perform the exercise on a shock-absorbing surface., put a pillow or soft rug.

1. The starting position is to squat down, leaning on the palms of the hands and the toes of the legs (this is how the frog sits: hands with fingers apart inside, legs bent at the knees - outside). Bend your arms slightly at the elbows, this will make the load on them “softer”. The bent knees of the legs should be at the level of the elbows and slightly pressed against them. The gaze is forward, the whole body, from the head to the coccyx, forms a diagonal. Take a breath.

2. As you exhale, raise your legs, tearing them off the floor and connecting the soles together, as if forming a rhombus with your feet. Rely on arms slightly bent at the elbows. Your body should form a horizontal line. Hold the elevated body for a few seconds.

3. On an inhale, gently return to the starting position.

The described cycle is one repetition. 10-20 repetitions make up 1 set. If you do 3 sets of 10-20 repetitions daily, then within 5-6 weeks the result of working on yourself will become obvious and will please you. You can bring the exercise to hold the position in the lift from a few seconds to several minutes. This move is great.

Important!

Avoid putting too much pressure on your arms at first and don't open your legs too wide as you lift - there is a risk of stretching the muscles in your arms and legs. For the first workouts, a simple pressing of the knees to the chest while lifting the legs off the floor is also suitable.

This type of twist from the "Bruce Lee Complex" is often found in fitness programs for women., who are engaged not for the sake of building muscle mass, but want to achieve a flat stomach from the training process. Its purpose is to strengthen and dry the abdominal muscles, and at the same time - a slight stretch.

The frog exercise for the press is performed as follows:

1. Starting position - lying on your back, legs bent at the knees. Open your legs like a book, while connecting your feet - a diamond is formed, while your knees go down, but freely - do not try to press them to the floor. Hands - in a position behind the head or crossed on the chest.

2. Raise the upper body with the tension of the abdominal muscles, linger at the top point for 2 counts, at the very bottom - the shoulders barely touch the floor for a moment before a new rise. The abdominal muscles are constantly tense, but the knees and neck are as relaxed as possible.

Do 3-4 sets of 15-20 repetitions with a break of 30 seconds.

Peculiarity! If the abdominal muscles are weak, during the complex, rest your outstretched arms on the floor from behind. This will relieve tension from the lower back, because. if the abdominal muscles cannot cope with the load, it is the lower back that takes all its weight, and as a result, it is greatly overstrained.

This movement is widely used in gymnastics. The benefits of a good leg stretch aren't just about your graceful gait. This gymnastic movement improves the mobility of the hip joints, increases blood circulation in the abdominal cavity and small pelvis, as a result - reducing the risk of many diseases. The frog exercise for the buttocks and legs is aimed at stretching the muscles of the inner thigh. This move helps.

Execution sequence:

1. Starting position - standing on all fours, spread your knees to the sides, lower leg and thigh - at a right angle to each other.

2. Slowly lower your forearms to the floor, arching your back as much as possible. It is better if you keep your feet on the floor in the correct position with the help of a training partner. Stay in this position for 30 seconds and return to the starting position.

2 sets of 6-8 reps will help improve blood circulation in the muscle tissues of the thighs and groin, increase the flow of oxygen to them. You can do more if you feel you can.

Option for beginners, without arching the back. Lie on your back, open your legs as much as possible, connecting the soles. In the groin area - not pain, but a feeling of stretching and warmth.

Important! Do not overdo it with effort: consider the flexibility and fitness of your body. Inappropriate jerking will not bring benefits, but will only lead to unwanted injuries and knock you out of your training schedule.

Regular performance of this exercise develops flexibility, stretches, strengthens the hips and buttocks, acts tonic on the whole body and balancing - on the hormonal system.

1. Starting position - lie down on your stomach, make a deflection in the lower back. We clasp our toes with our hands, taking the position of the boat.

2. As you exhale, slowly and very gently press your hands on the feet, try to reach the heels to the pelvis. If stretching allows, continue pressing until your heels touch the floor. Don't lift your hips off the floor. On inspiration - to the starting position.

This physical exercise is familiar to everyone from childhood, the name is somewhat unusual - “frog”. It exists in different versions. The simplest one can be performed even by a child, while the more complex ones are designed for people with special sports training. What is the benefit of doing what muscles work and how to perform it correctly - you can learn all this from our article.

Training Options

Bodyweight exercises are good because they do not require additional equipment. You can improve in them almost endlessly, performing in different ways, accelerating the pace or combining with others. . And all it takes is desire and a little time., no financial costs. That's why these workouts are gaining popularity.

The Benefits of Exercise

Any physical activity has a huge positive effect on the body as a whole. As for this diverse exercise, then it is no exception:

The ability to choose the appropriate level of load allows you to recommend the "frog" to people of different ages and physical fitness.

Technique for performing different options

To work out the press

Bruce Lee himself included the "frog" in his classes. Today, this type of twisting is quite often recommended by fitness instructors as an exercise to strengthen the abdominal area. There is also a soft stretching of the hips (the inner part, the most difficult to load).

Stretch work

The purpose of this type of exercise is not only to improve gait and flexibility. The mobility of the pelvis will increase, which reduces the risk of developing many diseases. You have to learn gradually by no means using pressure.

Bow pose (dhanur asana)

Lie on your stomach, straighten your legs, arms extended along the body.
Then you need to take hold of the ankles, lift your legs off the floor as far as possible, tighten the muscles of the back of the thigh. Stay at the top.
Then gradually return to the starting position, while the press must be kept in suspense all the time. 10 repetitions are enough.

Bow pose should be done at the end of your workout to compensate for the effort made during the workout.

Plyometric variant

Perfect for increasing the strength of the legs, "pumping" the buttocks. "Explosive" technique burns calories.

If this "frog" is combined with other plyometric exercises, you can burn a large amount of body fat. But there are a number of important conditions:

Do not eat immediately before class, or during exercise may feel nauseous.
Training does not exceed an hour, taking into account the warm-up and hitch.
Between circles, a pause is necessary so as not to overwork.
These exercises work best when combined with strength training.

Handstand

This species is shown only to people with good physical fitness. At first, such a “frog” should be done under the supervision of an instructor in order to hone the technique. You should do it on a gymnastic mat.

Masters can perform a rack in a few minutes. For beginners, a dozen repetitions will be enough . Gradually muscle strength will increase.

With the help of regular performance of such a simple exercise as a "frog", you can significantly improve your health. It serves as a prevention of varicose veins. Maintains muscle tone without overloading them. It develops not only the press, hips, but also stabilizes the pressure.

Frog exercise

Exercise "Frog" - a type of twisting, which 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 thighs.

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

Classic "Frog" on the back

The classic exercise "Frog" for the press is performed lying on your back.

Bend your knees and connect your feet. In this position, let your knees drop down, but do not strain them. This is the starting position.
Raise your upper body as far as you can and tighten your abs. Pay attention to several important nuances:
- The loin is firmly pressed to the floor. This is facilitated by the position of the legs. The knees are relaxed.
- The neck is not tense.
- Don't pull your chin forward. The movement of the body occurs only due to the contraction of the abdominal muscles.
At the highest point, hold for two counts.
Going down, do not relax the abdominal muscles. They should be constantly tense during the exercise. At the lowest point, the shoulders just touch the floor.

Hands can be in any position that provides balance and accurate technique for performing the “Frog”: behind the head with elbows turned, behind the head - elbows forward (photo 1) or crossed on the chest.

Repeat 15-20 times.

Not many people know that it is this classic exercise that is included in 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 with women who do not need muscle mass, but a flat stomach with a beautiful, but non-convex relief. The number of approaches at the same time increases from one to three or four. The break between sets is 30 seconds.

Complicated version

In this variation, the Frog exercise for the press (photo 2) looks a little different.

Sitting on the floor, stretch your legs forward.
Spread your arms out to the sides.
With your knees slightly bent, lift your legs off the floor and lift them up at a 45-degree angle. The body is in a V-shaped position. This is the starting position.
Pull your knees, pressed together, to your chest and wrap your arms around your legs over your shins.
Squeeze the abdominal muscles as much as possible and linger in this position for two counts.
Return to starting position.

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

If the abdominal muscles are weak, stretch your arms back and rest them on the floor. Keep them in this position for the entire set. This will relieve tension in the lower back (which tends to get very tight when the abdominal muscles can't handle the load).

Repeat 10-15 times.

Classic "Frog" on the stomach

Less well-known is the exercise "Frog" on the stomach. Many people know how to make this option, but under a different name - “Basket”. Yogis know it as Dhanurasana, or bow pose. With its help, they stretch the abdominal muscles, strengthen the back, increase the flexibility of the spine and tighten the buttocks.

Starting position - lying on your stomach. Straight legs are extended. Hands lie along the body.
Bend your knees and lift as high as possible.
Try to reach your ankles with your hands and grab them. If it doesn’t work, then just raise your arms extended back as far as possible.
Tighten your gluteal muscles and hold this position for two counts. (Photo 3).
Going down, do not relax the press. Keep him constantly in suspense.

Repeat 5-10 times.

Exercise "Frog" on the stomach - a lightweight version

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

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

Repeat 10-15 times.

This type of "Frog" is also done to compensate for the tension of the abdominal muscles.

The indicated number of repetitions is the minimum for each of the options. In order for any Frog exercise to be effective, the number of times must be increased by 5 every two weeks.