How to Perform Butterfly Sit-Ups (and Their Variations) for a Stronger Core

Begin seated on the floor and bring your feet together. Choose a comfortable spot for your workout, such as a yoga mat or a cushioned gym floor. Place the soles of your feet together, with your knees bent outward like butterfly wings.

• In contrast to traditional sit-ups or crunches, where your feet stay flat on the floor, butterfly sit-ups require your feet to be pressed together.
• Your heels should be positioned roughly a foot (12 inches) in front of your hips.
• If pressing your feet together is a challenge at first, focus on stretching and loosening up your hips daily to improve your flexibility. The more flexible you become, the easier the movement will feel.

Place a rolled towel behind you to support your back. Butterfly sit-ups might feel a bit awkward at first and can put strain on your lower back. To prevent discomfort, roll up a towel and position it right behind you to provide support for your back during the exercise.

• Any soft, cushioning material will work for this, as long as it helps protect your back.

Cross your arms over your chest. Position your right hand on your left shoulder and your left hand on your right shoulder, creating an “X” with your arms. Maintain this arm position throughout the entire movement.

• This arm placement is especially useful for beginners, as it helps keep your arms out of the equation, allowing you to focus on the core movement.

Lean backward until your back touches the floor. Imagine performing a regular sit-up as you slowly lower your torso towards the ground and onto the towel. It’s fine if you can’t fully lie down—just lean back as far as you comfortably can without losing control.

Engage your core and sit up to complete the rep. Use your abdominal muscles to lift yourself back up to the starting position. Keep your spine elongated as you rise, ensuring your lower back stays slightly curved. Keep your feet pressed together as you finish the movement.

• Some prefer to lean forward slightly at the end of each rep, while others may not fully straighten their back.

Complete 2-3 sets of 10-12 reps. Perform 10 butterfly sit-ups per set, allowing yourself 30-40 seconds of rest between each set. If you're just starting out, begin with 2 sets and gradually increase to 3 sets as you build strength and endurance.

Perform a butterfly sit-up with your arms extended straight. Start by lying on your back with your legs in the butterfly position and your arms stretched out straight above your head. Engage your core and lift your torso up, swinging your arms forward as you sit up. Follow the momentum of your body and reach forward to touch your toes. Then, slowly lower your body back down, extending your arms overhead again.

• This variation is more challenging as it requires your arms to stay straight throughout the movement.

Incorporate a medicine ball into your routine. Begin in the butterfly position, holding a medicine ball with both hands. Lower your back flat to the floor, and then bring the ball up over your head. As you sit up, tighten your core and swing the medicine ball in front of your feet.

• Pick a medicine ball that’s easy for you to lift multiple times without strain.
• If a medicine ball feels too heavy, you can switch to a dumbbell.

Use a resistance band for basic sit-ups if butterfly sit-ups feel too difficult. Wrap a long resistance band around your feet and hold the loose ends with your hands. While performing the sit-ups, grip the band to assist with the upward movement, making it easier to lift yourself.

• In butterfly sit-ups, flexibility plays a key role. If you're flexible, try bringing your feet closer to your hips for a deeper stretch.
• This exercise helps bring your upper body closer to your pelvis, which you can’t achieve with standard sit-ups.

• Yoga mat
• Rolled towel