Ribbit. Ribbit. The Frog Stand might have a weird name, but looking like a frog is a way to build balance, core strength, and upper body muscle tone.
This traditional yoga position is perfect for gymnastics beginners who want to get ahead on their balance and take their strength to the next level. All of that is in line with the functional reality of gymnastics, which requires both. It’s a common move for individuals who are starting off training in gymnastics, and a waystation on the way to more complex gymnastics maneuvers.
Developing the ability to do difficult exercises like the front lever or the planche has to start somewhere. The Frog Stand is one movement that’s designed to grow the strength and balance skills that are necessary for those kinds of exercises.
The Frog Stand involves leaning forward on the hands, with the weight of the entire body coming onto the wrists and hands as the feet go into the air, torso tilted ahead.
Beginners might be able to hold this position only for a few seconds, but with practice it should be possible to hold it for sixty seconds. That full minute is the goal for the Frog Stand.
Tight Core, Stabilized Body
The human body is constantly in motion. Holding it still might sound easy, but in reality that’s a major challenge.
The Frog Stand develops the muscle and balance skills that are needed for a lot of other movements. That’s in large part because the core is such a necessary part of mastering the Frog Stand. This means the entire girdle of muscles that wrap around the midsection of the body, including the back muscles and the obliques. This is beneficial to a wide range of other activities, not just gymnastics.
How to Hippity Hop
The Frog Stand can be tough to get started with. In order to ensure your safety, consider placing some folded blankets or pillows in front of you just in case you fall forward while attempting this exercise.
Here’s how to complete the Frog Stand:
- Move down through a squat, ending in the lowest position.
- Place your hands on the ground next to your toes, in front of your feet.
- Lean the knees forward until they rest against the back of the elbows. This lends support.
- Push further forward, leaning as you take the weight onto your hands and away from the feet.
- Slowly lift the feet off the floor. This is challenging and may take some patience.
- Hold this position. At first you might only be able to hold it for a few seconds. With practice, your muscles will strengthen and you’ll be able to hold it for longer periods of time.
- Continue to practice until you can hold the position for a full minute.
The positioning is awkward, but with practice it begins to feel much more natural!
A Real Test
The Frog Stand is a serious test of endurance if you keep doing it for an extended period of time. It’s also a major test of patience and focus. Using it as a real test of the body, it’s possible to utilize that difficulty for the growth of core and balance skills.
All it takes is getting those frog legs out there!