Butterfly Sit Ups: How-to, Benefits & Variations
Butterfly sit-ups isolate the abs by removing hip flexor assistance. Soles together, knees open, curl up using only your core.
Butterfly Sit Ups: How-to, Benefits & Variations
Regular sit-ups let your hip flexors do most of the work. Butterfly sit-ups eliminate that cheat. With the soles of your feet together and knees open, your hip flexors cannot pull you upward. Your abs have to do the job alone. That is what makes this variation honest. It is harder, yes. But every rep you complete actually came from your core, not from momentum or hip flexor strength.
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Mish Naidoo
How to Do Butterfly Sit-ups
Set up in the starting position for butterfly sit-ups. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Pull your torso all the way on up, round through your back, engage your core, drop your chest all the way down towards your feet."
Complete the full range of motion. "Soles of the feet together... big reach, and then we reach just in front of our feet."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Natalia Gunnlaugs adds: "Feet together... touch the floor overhead, then come all the way up, touch the toes."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The butterfly sit-ups directly supports this by targeting key muscle groups.
Coach's Tips
"Pull your torso all the way on up, round through your back, engage your core, drop your chest all the way down towards your feet." - Jessica Casalegno
Jessica Casalegno
"Soles of the feet together... big reach, and then we reach just in front of our feet." - Beth Hannam
Beth Hannam
"Feet together... touch the floor overhead, then come all the way up, touch the toes." - Natalia Gunnlaugs
Natalia Gunnlaugs
"You can use some momentum. Swing those arms up." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The butterfly sit-ups loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Butterfly Sit-Ups to Fold
mediumBenefits
Builds strength
The butterfly sit-ups targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The butterfly sit-ups directly addresses this.
Requires minimal equipment
No equipment needed. You can do the butterfly sit-ups at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the butterfly sit-ups with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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