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Core · Intermediate

Butterfly Sit Up

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Butterfly Sit Up demonstration

Exercise overview

Training details

Core

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the soles of your feet together, knees relaxed outward, and heels comfortably close to your hips.
  2. 02Reach your arms overhead to the floor if shoulder mobility allows while keeping your neck relaxed.
  3. 03Brace your abdominals and curl your torso upward, allowing your arms to travel forward without throwing them for momentum.
  4. 04Finish seated with your chest over your feet and reach toward your toes or the floor in front of them.
  5. 05Roll your spine back to the floor under control and reset your arms before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBosu Ball Sit UpRelated variationBosu Ball Crunch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Sit Up to Shoulder PressComparable substituteTuck CrunchComparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteStability-Ball Sit-Up

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