Targeted Muscles: Transverse Abdominis, Rectus Abdominis
No of Reps: 15 – 20 per Day
Equipment: None
A perfect look is possible only if you have a strong abs and chest. In this fast-paced and busy routine, it is not possible for people to go for a gym to gain abs. Many exercises like Butterfly Sit-ups are one of the most common exercises to achieve a strong core. But eating the same apple may cause disturbance and boredom. Therefore, in this article we will come to discuss some of the best alternatives to Butterfly Sit-ups that targets the same muscles. Let’s dive in and grab some informational content.
Butterfly Sit-ups
Butterfly Sit-ups are an abdominal exercise that primarily focuses on abdominal muscles specially your transverse abdominals and rectus abdominals. Moreover, this particular exercise carries significance for chest, lower back and other muscles including hip flexors and neck. This exercise does not require you to go for gym and can be performed anywhere anytime.
Benefits of Butterfly Sit-ups
Some of the major advantages of this exercise are as follows:
Developing Core Strength: Butterfly Sit-ups are best for your core development and is integral for abs. It puts pressure on the abdominal muscles and gives you perfect shape.
Diaphragm Strength: Diaphragm is very dominant for your respiratory system and Butterfly Sit-ups contributes to provide a strong diaphragm. Moreover, regulation of blood pressure and lowering in the mental stress is also possible with a developed diaphragm.
According to a Case Study and Research, doing Butterfly Sit-ups daily will lower the chances of losing body mass as they get older.
Improved Posture: Butterfly Sit-ups also helps us improving posture and prevents from injuries. For better posturing, you must perform it with proper angle and focus on range of motion.
Cost Effective: Butterfly Sit-ups is a home-based workout and only requires a simple mat. Moreover, you don’t need to join a fitness center or a gym for this significant workout.
How to Perform Butterfly Sit-ups
Performing this exercise is very important to gain more advantage of it. Here are some steps you need to follow while doing this workout:
- Bring your feet close together and spread the knees wide apart.
- Lie on your back and spread your arms over your head.
- Slowly lift your body up and touch the toes.
- Now bring the body back to the floor in a very slow motion.
- Repeat the process and complete the reps.
All you need is to control the emotions while returning to the starting position. Moreover, you must not perform it incorrectly and make sure to rise up slowly.
Alternatives to Butterfly Sit-ups
In this brief part of our article, we will come to explore some alternatives to Butterfly Sit-ups. Let’s get started:
1. Leg Raises
Leg Raises are one of the primary workouts that targets the same muscles as Butterfly Sit-ups do. Moreover, this exercise needs no equipment and can be performed anytime. This exercise is superb for back muscles and helps to keep your belly flat. Calling leg raises an aerobic workout is true as it carries potential to work best for all core muscles.
All you need is to lie flat on the surface and keep your body straight. Now slowly raise both of your legs at 90 degrees and then wait for one minute at the peak point. You must keep your lower back straight and engagement of core is compulsory.
2. Russian Twists
Russian Twists lies in one of the top-rated alternatives to Butterfly Sit-ups. This exercise is best and suitable for your abs as you keep your lower abs engaged. While keeping the core engaged, you must pay attention on your range of angle. Russian twist is a friendly exercise and you need no equipment to perform it.
Some athletes including tennis, baseball, and hockey players include this workout in their routine for good results. As the name suggests, this exercise has a twist and that twist is best for your midsection. Weight lose is also possible with this significant exercise as it helps keep your belly flat.
3. Bicycle Crunches
Bicycle Crunches is the most common variation of traditional crunches and carries importance as alternatives to Butterfly Sit-ups. Like Butterfly Sit-ups, it targets your core muscles and requires no equipment. While performing, you need to engage your core and legs for better results.
Improvement in the posture is also possible with this easy to perform workout but you must pay attention on the correct form. Stability and coordination are the important factors of this workout and requires you to maintain them. According to a practical, doing 30 reps of this workout burns 5 calories per minute.
4. Flutter Kicks
Flutter Kicks also known as Donkey Kicks keeps a dominating position when it comes to discuss Alternatives to Butterfly Sit-ups. Similar to the main subjective workout, this exercise is best for different muscles especially core. All you need is to lie straight on the surface with both legs touching the ground.
Now, bring one of your legs to the 90 degrees while keeping the entire body straight. Follow the same step for other leg and repeat the process for five minutes. Core engagement is the basic aspect and you must make sure to put stress on the core.
5. Bird Dog
Bird Dog falls under the best Alternatives to Butterfly Sit-ups as it carries similar movement and benefits. This cost effective workout is very suitable for your core and is best for people suffering from back pain. For good balance and proper form, you must perform this workout carefully.
However, you must move your whole body and don’t put stress on single muscle. You must control your body parts including shoulders and arms. Keeping the shoulders and arms parallel to the floor is very important to gain positive results. Almost 18 – 20 reps of this exercise daily will bring fruitful results.
6. Reverse Crunches
Reverse Crunches is a variation of simple Crunches and have a significance in the core workout line. It can be the best possible alternatives to Butterfly sit-ups as it has many similarities. Abs are the main targeted muscles in this exercise and growth of external obliques is possible with this workout.
This exercise allows you to bear your own body weight and can be performed anywhere without any external support. While performing this exercise, you must keep your speed slow and make a balance between your hips and lower back. You can stop doing if your back is absorbing pain. Doing it regularly will definitely give positive results but make sure to conduct it correctly.
Final Words
However, butterfly sit-ups can’t be ignored if we want to strengthen core and abdominal muscles. But performing the same workout will not let you focus on other muscles. Therefore, alternatives to butterfly sit-ups like Russian twists, bicycle crunches, etc are there to avoid performing similar exercise for the same result. Focus on these exercises for better results and make sure to perform them on alternate days. Stay tuned for more informational blogs.
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