Bodyweight Frog Pump

Instructions

1. Lie on your back with the soles of your feet pressed together and knees flared out to the sides in a frog position.
2. Place your arms flat on the floor at your sides for support.
3. Squeeze your glutes and thrust your hips toward the ceiling, lifting your hips off the floor.
4. Hold the top for a moment, then lower your hips back down with control.
5. Repeat at a controlled pace, maintaining the frog foot position throughout.