Lying Butterfly Exercise Instructions
Starting Position
1. Lie on your back on a flat surface, such as an exercise mat.
2. Bring your feet together and allow your knees to fall out to the sides, forming a diamond shape with your legs. This is your starting position.
Movement Instructions
1. Engage Core: Before you start, engage your core muscles to stabilize your spine.
2. Lift and Lower: From the starting position, slowly lift your feet off the ground, bringing your knees towards your chest while keeping your feet together. Ensure to maintain slight tension in your abdominal muscles.
3. Return to Start: Gently lower your feet back to the starting position, keeping your knees falling out to the sides throughout the movement.
4. Repetitions: Aim for 10-15 repetitions, focusing on controlled movements rather than speed.
Tips for Beginners
- Breathe in as you lift your knees toward your chest and exhale as you lower them back down.
- If you find it difficult to maintain the butterfly position, you can keep your feet on the ground and just lift your knees without the full butterfly stretch.
- Make sure to keep your back flat on the mat to avoid strain.
Cool Down
- After completing your sets, stretch out your legs and take a moment to relax in the starting position. You can also bring your knees to your chest for a gentle stretch in your lower back.
