Recent times have seen the rise of interest in fitness regimes as more and more people are understanding the importance of having a healthy body. Despite our busy lives, we can always take some time out for regular exercises that focus on specific areas of our body. But it is not always about complex regimens, you don’t have to crack your back and shell cash. There is a simple but effective exercise that helps you tone your butt and strengthen your lower body like never before. And these are only a few of the incredible benefits of the frog jump exercise.
What are Frog Jumps?
Frog jumps are a form of exercise where you jump like a frog and exert pressure on your lower body. It is an effective movement and is easy to do and can also be done at home. This exercise takes up little space and can maximize the calorie burn within a couple of minutes. It is intense, innovative and something that will elevate your heart rate like never before!
How Should You Do It?
In order for it to be effective and help one lose the extra pounds, it is necessary that the exercise is don’t the right way. Begin with squatting all the way down to the ground and place both your hands right in front of you. Now jump into the air and tap your heels at the same time. If you find the movement difficult, feel free to keep your hands behind your head.
Given below are the basic instructions on how you can do squat jumps:
- At first, to begin performing this exercise, start from a squatting position. Take your time to ensure if the form is correct.
- Stand with your hands behind your head and squat down keeping the chest upright and the head up.
- Jump forward several feet, but avoid jumping unnecessarily high. Keep the feet in full contact with the ground to absorb the exercise through the legs.
- While you are down, breathe in and breathe out when jumping up try jumping both forwards and backward to get a good workout to your butt!.
- Repeat the action around 10 times. It is alright to start out slow, just make sure that as days pass, along with your stamina, your reps shall also increase.
- Continue the frog jump leg workout until you cannot complete the exercise from the squatting position.
However, you know you still need to get your exercise in but it becomes much more difficult without a bunch of equipment and machines around you. There aren’t too many other body weight exercises that present as much of a challenge to your body as the frog jump.
Benefits of Frog Jumps
1. Total Lower Body Strengthening
The frog jump belongs to a unique category of exercises that work your entire lower body. It is what is known as a compound movement; a movement that requires motion at more than one joint and involves multiple muscle groups.
The plyometric nature of this exercise means it will really shock your glutes, causing microtears to the muscle fibers that are required for muscle growth.
The frog jump exercise involves flexion and extension of your ankle joint, which means your calves are heavily involved.
As well as your ankles, flexion and extension of your knees make the frog jump an excellent choice for strengthening your quadriceps and hamstrings.
Read more about how to tone your butt effectively
2. Improves Athletic Performance
The frog jump exercise demands all of your lower body muscles to work together to produce power. Most team sports and athletic endeavors demand the exact same thing of your lower body. Building stronger, more powerful legs, hips, and glutes will transfer over to your sport or event.
Take sprinting, for example, the fastest runners will be extremely effective at flexing their hips before extending them quickly and explosively. The frog jump exercise works this hip flexion and extension movement quite excellently.
Outside of just strengthening the muscles that help you become a better athlete, frog jumps also train you to be more powerful. Frog jumps are a plyometric exercise. Plyometrics are used by all of the best strength and conditioning coaches to train their athletes to produce maximum amounts of power.
3. Posture Correction
Never underestimate the power of a good posture. This is not just about working out but also ina regular situation. But do not worry, as this exercise straightens your back muscles, tightens and strengthens your core muscles and helps your lower back muscles to relax.
4. Makes You Better at Cardio
The frog jump is a compound exercise that requires a lot of power for each rep. These factors make it superb for increasing heart and breathing rate. Any time you perform an exercise that has the ability to train multiple different physical attributes, your cardiovascular system has to work much harder than it would during an exercise of less demand like a bicep curl.
Higher number reps are definitely more advisable.
Here is an example of a super simple frog jump only cardio workout that is guaranteed to get your heart pumping:
- Set a timer and complete as many frog jumps as you can in 30 seconds
- Rest for 15 seconds
- Frog jump for 30 seconds
- Repeat for 5 or more rounds
5. You Do Not Need the Gym to Perform This Exercise.
Very few exercises are as effective as frog jump when it comes to engaging the entire body. And the fact that frog jump can be performed without any equipment is what makes it completely do able. It is difficult to go the gym all the time, so an intensive activity like frog jump can be performed by anyone.
You can get a great lower body strength, power and cardio workout pretty much anywhere with frog jumps. You don’t even need a huge amount of space. You can complete one jump and turn around before doing another instead of stringing them all together.
Include some push-ups and pull-ups, if you have a bar, alongside the frog jump and you have a full body workout with just those three exercises.
Watch how Frog jumps are beneficial at
6. Excellent for weight loss
As a result of the frog jump exercise being a compound movement, plyometric exercise, complete lower body strengthener and cardiovascular builder, the calorie burn from it will be much higher than most other body weight exercises.
With such big, powerful muscles working so hard and your cardio system being challenged, your body is forced to use a lot of energy to perform each rep of the frog jump
How Long Should You Do It?
The main objective here to exercise in such a way that burn the calories and you do not strain your exert yourself in the wrong way.. If you are a beginner, start off with 20 to 30 seconds. Take a five second break and keep repeating as long as you can. Try and work your way to a whole minute. If you happen to be stronger, then start off with a full minute, take a break and go back again. You could also do this along with some jumping jacks, squats, lunges, crunches and spot jogging.
- When you are down, remember to breathe in.
- Breathe out while jumping up.
- Try not to land on your heels since they aren’t good for your heels.
- Don’t relax your quads too much. That wouldn’t help much.
An exercise like no other..
Because of our sedentary lifestyle w ave reached a point where w cannot make any time for our own bodies. But simple, efficient yet intense workouts like frog jumps when combined with proper form , can work wonder for the body. The benefits of frog jumps are so far spread, that weight loss to toning, every element of fitness is touched. Our bodies are our best friends. So it is important that we treat them well. We must provide them with nutrition and activity that will give then the required energy and agility.