Core
Butterfly Sit Up
Unlock greater range of motion and core stability with a functional abdominal exercise designed for high-volume efficiency.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your knees bent and your feet flat on the ground.
Open your knees out to the sides and press the soles of your feet together in a diamond shape.
Lie your torso back slowly until your shoulder blades touch the floor behind you.
Reach your arms overhead and tap the floor with your hands to complete the descent.
Engage your core to sit up forcefully, swinging your arms forward to create necessary momentum.
Continue to rise until your hands touch your toes or the floor in front of your feet.
Lower your spine back down to the ground one vertebra at a time to maintain control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Tucking the chin too hard against the chest
- Lifting the feet off the floor during the ascent
- Rounding the lower back aggressively instead of maintaining a neutral spine
- Moving too fast and losing muscle tension on the eccentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.