We know you have already heard of the famous exercise called crunch but have you heard about its variation called butterfly crunch? If you haven’t heard about it yet, then you are missing out on a lot!
This is because this type of crunch will provide you all the benefits you get from performing the traditional crunch and more! If you wish to know more about this type of crunch, we suggest that you read on to find out!
What Are The Benefits Of Butterfly Crunch? Know The Answer For The First Time!
Why Do the Butterfly Crunch?
So why should you try the butterfly crunch? Well, there are actually lots of reasons why! In fact, we have highlighted just a few of them below:
The main goal of doing crunches is to engage your abdominal muscles, helping you achieve a stronger and more stabilized core. As a result, you will have better support when carrying heavy objects, maintain good posture, allows you to be more flexible and helps you carry out your daily activities a lot easier.
The more you do crunches, the more you work out your abs and the higher, your endurance will be when doing all your daily activities.
You may not know this but doing crunches can cause you to lose and burn calories. In fact, AZ Central says that you can burn about 54 calories with a 10-minute of moderate crunch session and 98 calories for a 10-minute vigorous crunch session. If that will not make you lose weight, I don’t know what will!
This is the lesser known benefit of doing crunches. If you are constipated, and you are having some problems moving your bowel, crunches can help improve digestion! Doing crunches can stimulate your abdominal muscles and boost your peristalsis, making it a lot easier for you to move your bowel.
- It Gives You A Total Body Workout
As compared to other crunch variations, butterfly crunch is the only one that will give you a total body workout. This is because it will not just engage your abdominal muscles—it targets your leg muscle as well. In addition to that, the spreading out of the knees will make it difficult for you to keep your spine flat so it can also help engage your rectus abdominal muscles too.
How To Do The Butterfly Crunch?
You are now well aware of the benefit of butterfly crunch, and I am sure you are excited to know how to perform this exercise. Well, here are some information you need to know to do it right.
So, what do you need to perform this very intriguing crunch? Well, not much. In fact, one of the advantages of this type of crunch is that you do not need an exercise machine for ab to perform it.
The truth is, the requirement of this exercise is just minimal. You would need an exercise mat if you wish to feel comfortable performing the exercise on a hard floor. This is recommended so you can remove the pressure of your backbone during the exercise.
You should also opt for an exercise clothing that will allow you to move freely so you can properly perform the exercise.
Now, we are at the most awaited part of the article—how to do the butterfly crunch. If you wish to practice proper form when doing butterfly crunch, here are some of the steps that you should take:
- Step 1: Lie on you back with your feet flat on the floor placed as close to your buttocks as possible.
- Step 2: Let your legs fall open, just like the look of butterfly wings.
- Step 3: Bring your feet close together. The soles should be in contact with each other.
- Step 4: Place hands behind your head. It should be in line with your ears and elbows. Never clasp your hands as this will increase your risk of having an injury.
- Step 5: Engage your abdominal muscles and slowly and gently lift your shoulders from the floor by a few inches. But try to keep your back as flat as possible.
- Step 6: Slowly go back to your starting position.
- Step 7: Do one set with ten repetitions for two times every week.
To better understand the steps, take a look at this video:
Practicing Proper Form While Doing Crunches
One of the biggest problems you will ever encounter when doing a butterfly crunch is neck pain. The best way to address that is to let your abdominal or core muscles to do the work and not your neck. As much as possible, avoid hunching your neck when lifting your head and bringing it closer to your chest.
Another tip is to bring your heel as close to your body as possible. In this way, you can be able to make the most out of your abdominal muscles. However, this move also increases the difficulty of the exercise. That’s why it is recommended that you gradually pull your feet closer to your body once you get the hang of the exercise.
If the butterfly crunch seems a bit hard, the best thing that you can do is to slide your feet away from your body for a few inches. Try to apply this tip until it has become easier for your body to perform the exercise.
Butterfly Crunch is one of the best crunch variations that you can try. This is because it comes with lots of benefits including total body workout, better digestion, proper posture, stronger and stabilized core, better endurance, and weight loss.
But to enjoy all these benefits, you have to perform butterfly crunch correctly. We have provided the tips you need to know to do that. All you need is to put it into practice!
If you have any questions or feedbacks, please feel free to share them with us in the comments section below!