Bottle-Weight Froggy Crunch
Crunch your way to a stronger core! The Bottle-Weight Froggy Crunch adds resistance to tone your abs.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by lying flat on your back with your knees bent, feet together, and flaring your knees out to the sides to resemble a frog's position.
2. Hold a bottle filled with water or sand close to your chest. This will act as the weight for the exercise.
3. Engage your core by tucking your navel towards your spine.
4. Initiate the crunch by lifting your upper torso towards your pelvis while keeping the weight (bottle) close to your chest.
5. Raise your torso as high as possible without lifting the lower back off the ground. Focus on using your abdominal muscles, not your neck or shoulders to pull.
6. Pause briefly at the top of the crunch, contracting your abdominals fully.
7. Slowly lower your torso back down to the starting position.
8. Repeat for the desired number of repetitions and sets.
Make sure to maintain controlled breathing throughout the exercise, exhaling as you crunch up and inhaling when returning to the starting position. Adjust the weight accordingly to your fitness level; it should be challenging but not compromise your form.
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