Butterfly Sit Up
Widened hip position increases hip flexor stretch and emphasizes the upper abdominals through the sit-up motion
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: Abs |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie on your back with knees bent and soles of your feet together, knees out wide
- Step 2: Place your hands lightly behind your head or crossed on your chest
- Step 3: Curl your torso up toward your knees
- Step 4: Squeeze your abs at the top
- Step 5: Lower back down with control and repeat
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Widened hip position increases hip flexor stretch and emphasizes the upper abdominals through the sit-up motion
Common mistakes
Pulling on the neck instead of initiating the movement from the abs
Make it harder
Hold a weight plate across the chest or slow the descent
Make it easier
Perform a partial range crunch instead of a full sit-up
Breathing
Exhale sitting up, inhale lowering back down
Build a workout with this exercise
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