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Exercise Benefits With Proper Form & Technique

Frog Sit-Up / Butterfly Crunch

through 9 votes
muscles:Rectus AbdominisMuscle
auxiliary muscles:ObliquesMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength
Variations available (16)
Starting PositionExecution

General and Specifics

  • the focus is on the upper abs area
  • in comparison to the usual Crunch, this is a little harder to do
  • the inner thighs are also slightly stretched during the abs workout

Starting Position

  • lay your back on the floor or a mat
  • bend the legs, so that the soles touch each other
  • pull the feet towards the bottom a bit
  • the knees point outward and are as close to the floor as possible
  • hold the hands at the temples, cross them in front of your chest or stretch them out

Correct Execution

  • brace the abs and lift the upper body
  • always hold the head in extension to the spine
  • the range of motion is smaller than in the usual crunch
  • the lower back remains on the floor and does not lift off
  • hold the contraction for a short moment
  • afterwards, let the upper body sink down and repeat