Getting a tighter and firmer core takes some hard work. But one of the most important factors is having new exercises at your disposal.
It’s time to review some killer new core exercise that targets both your lower and upper abdominals – the butterfly twist. Remember, core exercises are important for getting a more toned and stronger midsection. Add them to a solid, total body workout plan and a clean diet for the best results.
The Butterfly Twist – How To
To perform the butterfly twist, start by lying face up on an exercise mat. Extend your legs straight out in front of you, aligning them with your spine and neck. Your arms should be extended straight out to your sides, perpendicular to your torso, with your palms flat on the ground for balance and support. Maintain a straight neck throughout by looking directly up at the ceiling. This is your starting position.
To start, lift your knees towards your abdomen until they reach a 90 degree angle. Hold them here, making sure your calves are parallel to the floor. You should be engaging your core and upper leg muscles to hold this position.
Slowly and in control, lower your knees towards the right, bringing them as close to the floor as possible. This will involve twisting your core muscles, but make sure that your upper back and shoulders do not lift off the floor at all. Only lower your legs as far as you can to the right. Hold for one count, and lift back up to starting and dropping your knees to the opposite side. This is one rep.
Repeat this full rotation at least 15 times, aiming for somewhere between 20 and 30 reps if possible.
Remember, you really want to engage your abdominal and core muscles throughout, and make sure your upper back and shoulder remain locked to the floor! You should also try to maintain a 90 degree bend in your knees throughout the twist. This will further ensure that your core muscles are targeted and engaged.
Breathe throughout, making sure not to hold your breath at any point during the movement.
When to Incorporate the Butterfly Twist
This core exercise can be incorporated into any dedicated abdominal workout routine, or it can be done at the end of a lower body workout. This really depends on your approach to abs. If you do abs in smaller bursts a few days a week, then feel free to repeat this movement 2 or 3 times a week (with at least 1 day of rest between).
Other Exercises to Tone and Sculpt Your Core
If you’re looking for some other advanced abdominal and core exercises, try the following:
- Russian Twist (view exercise)
- Lower Ab Bicycle Crunch (view exercise)
- Cable Ab Twist with Pulley (view exercise)
- One-Legged Ab Crunch on Bosu Ball (view exercise)
Have any questions or feedback about the Butterfly Twist? Please leave a comment below…