Upper Ab Exercises: Performing Butterfly Crunches for Optimum Results

The butterfly crunch is one of many upper ab exercises, targeting the rectus abdominus muscles and strengthening the stomach. It is an essential part of a core workout. Because knees have to be dropped to the side when doing a butterfly crunch, maintaining a flat spine is harder. The position makes the exercise more difficult to perform than the conventional abdominal crunch and therefore works out abdominal muscles more.

One benefit of performing butterfly crunches is you do not need any kind of equipment. You simply need to wear appropriate clothing that will not restrict your movement and an exercise mat to ease some of the pressure on your backbone.

How to Do a Butterfly Crunch

Lie on your back. Bend your knees with feet flat on the floor. Keep the soles of the feet touching and drop your knees outwards. With knees away from one another, form the shape of a butterfly. Tighten your abdominal muscles then lift your head and shoulder blades towards the ceiling while keeping your lower back flat on the floor. Lower slowly with control. Breathe out whenever crunching up and breathe in as you slowly return to the beginning of the exercise.


By positioning your feet closer to your body, you are making the exercise harder to perform. If you are still starting, you can slide your feet away from the body until you take the proper form. You may also start with conventional crunches before shifting to butterfly crunches.

Butterfly crunches help improve core stability, resulting in good posture and efficient body movement. Then again, the exercise only focuses on core muscles and should be combined with other core and upper ab exercises. When done properly, butterfly crunches do not cause back pain. If you feel neck or back pain when performing butterfly crunches, stop the exercise and contact your doctor.

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