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Classic butterfly crunches
Traditional Butterfly Crunches share close ties with the popular Butterfly Sit-Ups. Instead of the typical Sit-Up motion, you perform the Crunch motion here. The butterfly position of your thighs adds uniqueness to this variation. In the following section, you will find comprehensive information about the correct body position and optimal execution of the movement.
Body position
For traditional Butterfly Crunches, lie flat on the ground. Start by bending your legs on the ground, and then let your knees fall outward. Now the soles of your feet meet in the middle. Also, ensure that your spine is fully extended. Keep your hands lightly beside your head.
Movement execution
Butterfly Crunches begin with the contraction of your abdominal muscles. Next, slowly raise your upper body. As you exhale, you perform the classic Crunch motion. However, your lower back remains in contact with the ground throughout. Simultaneously, lift your bent legs upward. The elbows and knees nearly touch while your head continues to form a natural extension of your spine, and your back is at an approximately 45-degree angle upwards. Your feet should ideally be near your head at the end of the movement. Afterward, you can breathe in comfortably and return to the starting position before commencing the next repetition.
Stressed muscles and common mistakes
For additional information regarding muscle engagement and typical errors in the classic exercise of Butterfly Crunches, please refer to the Butterfly Crunches page.
Alternative variants to classic butterfly crunches
To diversify your training, you can also explore different exercises or variations of the traditional Butterfly Crunches.
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