Butterfly Sit Up
Primary Muscle Group: Abdominals, Obliques
Secondary Muscle Group: Back, Hip Flexors
Equipment Needed: None
The Benefits of Butterfly Sit Ups
Butterfly Sit Ups are a popular exercises of all time and is a version of the classic abdominal movement Sit Up which is done by lying on your back and lifting your torso. A Butterfly Sit Ups can be done anywhere because it requires no equipment and uses your own body weight to strengthen and tone the core-stabilizing abdominal muscles.
Butterfly Sit Ups are a great exercise to develop your six pack because it his every muscle in your core. This exercise targets the rectus abdominis, transverse abdominis, obliques and your hip flexors which makes it great for developing your six pack and core strength.
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The Risks of doing Butterfly Sit Ups
If you have any back or neck problems, you need to talk to your doctor or physical therapist about whether Sit Ups are safe for you to perform. If not done with proper form, they can compress the spine and stress the neck.
How To Do Butterfly Sit Ups
1. Lie on your back with your knees pointing outwards and bottom of your feet touching each other.
2. Tuck your chin into your chest to lengthen the back of your neck.
3. Place your hands on your temples.
4. Exhale as you lift your upper body up toward your thighs.
5. Inhale as you slowly lower yourself back down to the floor.
For Perfect Technique
Your hands should only be placed on your head so to avoid pulling your head forwad in the motion of the crunch as this could seriously increase the risk of injury. Use smooth, slow and controlled movements combined with proper form and technique. Practice on a yoga mat for comfort and to protect your tailbone. You can keep your spine slightly curved as you do this exercise.
Variations
Once you have mastered the Butterfly Sit Up you should try alternative exercises that target similar muscle groups such as;
How To Do Reverse Crunches
1. Lay on your back on a mat with your arms at your sides. They can be closer to your body or extended comfortably to use for balance.
2. Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position.
3. Tighten the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back region yet with the back firmly against the floor.
4. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat.
5. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.
How To Do Russian Twists
1. Sit in an upright position with your feet out in front of you.
2. Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and your legs.
3. Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
4. Use your abdominals to twist to the right, then back to centre, and then to the left.