Swimming Frog

General And Specifics

• trains the gluteus maximus, medius und, minimus as well as the hip musculature intensively
• if you use a exercise ball, the core muscles additionally are involved to stabilize your body
• you can also do this exercise at the edge of a sofa or the bed

Starting Position

• lay your abs on the chosen aid and adhere
• if you use a exercise ball, hold yourself up with the arms
• the hip is on the ball, too (the legs can move)
• stretch out the legs
• touch the ground with your toes

Correct Execution

• raise the legs and angle them
• bring the soles together and push them against each other
• guide the feet towards the butt, keep up the tension
• the knees point diagonally outwards
• afterwards, stretch the legs
• keep the feet together
• the upper body is as calm as possible
• do several reps

tip for the workout

• wrap weight cuffs around the ankles to impede the exercise