Butterfly Sit-Up

oec:butterfly-sit-up

A bodyweight sit-up performed with the soles of the feet together and knees flared wide to reduce hip flexor recruitment and target the abdominals.

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Also called: CrossFit Sit-Up, Baddha Konasana Sit-Up, Butterfly Sit Up

How to do it

Lie supine on the floor or an exercise mat, optionally placing an abdominal mat under your lower back.
Bring the soles of your feet together and let your knees fall open to the sides in a butterfly position.
Extend your arms overhead so your hands touch the floor behind your head.

Contract your abdominals and swing your arms forward to initiate the ascent.
Roll your spine off the floor and flex at the hips until your torso reaches a fully upright position.
Touch the floor in front of your toes or touch your feet with both hands.
Reverse the movement by unrolling your spine under control until your back and arms return to the floor overhead.

Exhale as you sit up to the top, and inhale as you lower yourself back to the floor.

Allowing the knees to collapse inward during the movement.: Keep the hips externally rotated and knees flared outward throughout the entire repetition.
Slamming the spine onto the floor on the descent.: Control the lowering phase by rolling down through the spine rather than flopping backward.

Individuals with lower back discomfort may benefit from using a contoured abdominal mat to support the lumbar spine.

This record: CC-BY-SA-4.0.