4.5
(114)

The Frog Stretch increases hip flexibility, and it reduces the risks of a hip injury. Also, this allows the hips to open and aid in alleviating lower back pain and aches. This could also be a great cool down move after an intense leg workout.

Time
2-4 Minutes
2-3 times per week

Muscle Group
Chips, Lower Back, Groin

Difficulty
Easy

Fitness Type
Stretch

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Safety Tips

When doing this exercise, do not forget to breathe. You may get the urge to not breathe, but resist. Also, do not forget to not force your knees down. Stretch to a confident level. The success of this pose is totally dependent on your strong core and flat lower back.

Skipping
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Equipment Required

A yoga mat or a generic exercise mat is essential in this exercise

Read are reviews on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

1-2 minutes
10 secs hold
Repeat 3 times

Intermediate

2-4 minutes
20 secs hold
Repeat 4 times

Advanced

3-5 minutes
30 secs hold
Repeat 5 times

Instructions

Focus Point:  Resist the urge to twist and keep your back and shoulders as flat as possible.

Step 1
Watch the instructional video, then read the following for clarification.

Start by getting down on your hands and knees. Your knees should be slightly wider than hip-width apart.

Step 2
Keep your knees in line with your hips and slide them outward, sinking your hips down to form a 90-degree angle with your hips and knees.

Your ankles should be aligned with your knees.

Your shins should be parallel to each other.

Point your toes towards your shins.​

Step 3
Come down, lower to your forearms.​

Step 4
Drive your palms into the ground, slide forward, and raise your hips as you pull your knees back together, repeat.​

Step 5
Repeat steps 1 to 4 .

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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