Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Frog Sit-Ups

IntermediateStrengthTier T2

Lie on your back with the soles of the feet together and the knees dropped wide. Cross the arms over the chest and curl the upper body up.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie with your back flat on the floor and legs extended.
  • Bend the knees, bring the soles together and let the outer thighs rest toward the floor in a diamond.
  1. She lies flat on her back with the soles of her feet pressed together, knees fallen wide so her legs form a diamond, her arms crossed so each hand touches the opposite shoulder.

    Step 1 of 5

    Lie supine with the soles together, knees fallen wide in a diamond, arms crossed to the opposite shoulders.

  2. She exhales, flattens her lower back against the floor and curls her head and shoulders up through the first quarter of a sit-up, arms still crossed to the shoulders, the diamond legs still.

    Step 2 of 5

    Exhale, flatten the lower back to the floor and curl the torso up through the first quarter of a sit-up.

  3. She holds the quarter-curl top for one second, head and shoulders lifted, arms crossed to the shoulders, the diamond legs still.

    Step 3 of 5

    Hold at the top for a second.

  4. She inhales and lowers slowly, her shoulders and head settling back to the floor over the still-pressed soles and wide knees.

    Step 4 of 5

    Inhale and slowly lower back to the supine diamond-leg start.

  5. She lies flat on her back with the soles of her feet pressed together, knees fallen wide so her legs form a diamond, her arms crossed so each hand touches the opposite shoulder.

    Step 5 of 5

    Lie supine with the soles together, knees fallen wide in a diamond, arms crossed to the opposite shoulders.

Breathing

  • Exhale as you flatten the lower back and curl up; inhale as you lower slowly.

Safety Information

Lie supine, bend the knees, put the soles together and let the knees fall wide into a diamond. Cross the arms to the opposite shoulders and curl only through the first quarter of a sit-up, holding a second at the top. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.