Frog Sit-Ups

A intermediate strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Intermediate
Type: Isolation
Movement: Pull

How to do the Frog Sit-Ups

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

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Frog Sit-Ups

Questions

What muscles does the Frog Sit-Ups work?

Mainly the abs.

Is the Frog Sit-Ups good for beginners?

It's rated intermediate. Beginners can build up to it with Alternate Heel Touchers first.

What can I do instead of the Frog Sit-Ups?

Good alternatives that train the abs: Decline Crunch, Alternate Heel Touchers, Crunch - Hands Overhead or Crunch - Legs On Exercise Ball.

How many sets and reps of the Frog Sit-Ups should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).