Butterfly Twist
Twist, stretch, and improve flexibility! The Butterfly Twist targets your core and back for a feel-good workout.
Muscle Groups
Primary
Secondary
Instructions
Butterfly Twist Waist
Positioning
1. Starting Position: Sit on the floor with your legs bent in front of you.
2. Foot Placement: Bring the soles of your feet together so that your knees fall out to the sides. This forms a "butterfly" position.
3. Hand Placement: Hold your feet with both hands to maintain stability.
Movement
1. Begin with a Straight Spine: Sit up tall and engage your core muscles. Ensure your back is straight and your shoulders are relaxed.
2. Twisting Motion: Inhale deeply, and as you exhale, twist your torso to the right. You can use your left hand to gently place it on your right knee for support.
3. Hold the Twist: Look over your right shoulder and hold this position for a few deep breaths (about 15-30 seconds).
4. Return to Center: Inhale as you bring your torso back to the center position.
5. Repeat on the Other Side: Exhale and twist to the left, using your right hand on your left knee for support. Hold for 15-30 seconds while breathing deeply.
6. Complete the Exercise: Return to the center after holding on the left side.
Tips
- Make sure to keep your shoulders relaxed during the twist.
- Avoid forcing the twist; only go as far as feels comfortable for you.
- Focus on your breathing to enhance relaxation during the exercise.