Frog Sit-Ups

How to do the Frog Sit-Ups

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

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	intermediate
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Easier than the Frog Sit-Ups

Same movement pattern, lower entry difficulty — work up from here.

Alternate Heel Touchers beginner · Bodyweight Barbell Side Bend beginner · Barbell Bosu Ball Cable Crunch With Side Bends beginner · Cable Machine

Harder than the Frog Sit-Ups

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Frog Sit-Ups with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Barbell Deadlift lower back Weighted Ball Hyperextension lower back Hyperextensions (Back Extensions) lower back

Common questions

What muscles does the Frog Sit-Ups work?

The Frog Sit-Ups primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Frog Sit-Ups?

None — the Frog Sit-Ups is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Frog Sit-Ups suitable for beginners?

It is rated intermediate. Start with Alternate Heel Touchers, Barbell Side Bend, and Bosu Ball Cable Crunch With Side Bends and work up.

Where should the Frog Sit-Ups go in a workout?

Late — the Frog Sit-Ups is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Barbell Deadlift cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine