All Exercises
Frog Crunch
Targets the abs with a crunch variation that opens the hips, adding a light stretch through the inner thighs.
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Main Muscles
- Abs
Supporting Muscles
- Quads
- Hip Flexors
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How to perform
- Lie on your back holding an AguaForce weight against your chest, soles of your feet together and knees dropped open
- Curl your shoulders and upper back off the floor, contracting your abs
- Hold briefly at the top for a squeeze
- Lower back down with control and repeat
Tips
- Keep your knees relaxed out to the sides throughout
- Focus on lifting with your abs rather than momentum
Frog Crunch FAQ
What muscles does the frog crunch work?
The frog crunch mainly works your abs, with your quads and hip flexors supporting the movement.
How much water should I put in the weight for the frog crunch?
Fill one AguaForce weight to about 3–6 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the frog crunch should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.