Lying Butterfly Crunch
Equipment: None required; you can perform this exercise on a yoga mat or carpeted surface for comfort.
Positioning:
1. Start by lying flat on your back on your mat.
2. Bend your knees and bring your feet together, allowing your knees to fall outward, forming a diamond shape with your legs.
3. Place your hands behind your head or cross them over your chest for support. Ensure your elbows are wide and not crossing over your vision.
Movement:
1. Engage your core muscles and press your lower back into the mat.
2. Inhale deeply to prepare for the movement.
3. As you exhale, lift your head, shoulders, and upper back off the mat by contracting your abdominal muscles. It's important to keep your neck relaxed; do not pull on your head with your hands.
4. Bring your elbows towards your knees as you crunch up.
5. Slowly lower your upper body back down to the starting position while inhaling.
6. Repeat this movement for 10-15 repetitions, maintaining a steady and controlled pace.
Tips:
- Keep your movements slow and controlled to maximize effectiveness and prevent injury.
- Focus on using your core muscles to lift your body rather than using momentum.
- If you feel discomfort in your neck, try placing your hands lightly on your temples instead of behind your head.
Cool Down:
After completing your sets, take a moment to stretch out your abdominal muscles gently by lying flat and relaxing your body.
