Butterfly Crunch
Butterfly leg position reduces hip flexor involvement
- Level
- Intermediate
- Equipment
- Mat
- Movement
- Crunch · Lying on the back
- Tracks
- Reps only
Works
Abdominals
How to do it
- Lie flat on your back with arms extended overhead.
- Bring the soles of your feet together and let knees fall outward.
- Engage your core to lift your shoulder blades off the floor.
- Reach your hands toward your feet while exhaling sharply.
- Lower your torso back down with control to the start.
Common mistakes
- Pulling on the neck with interlocked fingers.
- Using momentum to swing the torso upward.
- Allowing the lower back to arch off the floor.
Tips
- Imagine zipping your ribs down toward your pelvis.
- Keep your lower back pressed into the mat.
- Lead the movement with your chest, not your head.
Details
- Base movement
- Crunch
- Arms
- Both
- Legs
- Both
- Arms straight or bent
- Straight arms
- Body position
- Lying on the back
- Stance
- Wide
