How to Do the Yoga-with-Weights Frog Exercise - dummies

How to Do the Yoga-with-Weights Frog Exercise

By Sherri Baptiste, Megan Scott

It takes some pretty limber muscles to jump from lily pad to lily pad, which is why frogs are good models for yoga-with-weights exercises. This particular exercise, aptly named the Frog, opens up, stretches, and relaxes your groin, hips, and pelvis. It also lengthens your spine. You’ll feel your blood coursing through your body as you do the Frog.

Strap on your ankle weights for this exercise and follow these steps:

  1. Lie on your back and, with your knees bent and spread wide, lift your legs to your chest so you can hold your feet, ankles, or calves.

    This is the starting position. Draw your belly in and up for support. The bottom of your spine should feel elongated.

    If your knees or inner groin muscles feel tight, extend your legs halfway. You can also hold your inner thighs rather than your feet, ankles, or calves.

  2. Exhaling slowly to a count of four, straighten your right leg as far as you comfortably can while still holding your toes, calves, or ankles.

    Pull your belly in; this exercise works your belly muscles, which you need to support your legs and keep them from getting overextended.

    Don’t lift your back off the floor or rock your body from side to side.

  3. Inhaling slowly to a count of four, return your right leg to the starting position.

Do this exercise six to eight times with each leg, pause to rest, and then do another six to eight repetitions with each leg.