Quick Answer
Butterfly Sit-Up is a intermediate strength exercise that targets your abdominals. It uses only your bodyweight. Lie on back.
Video Tutorial
How to Perform the Butterfly Sit-Up
- 1
Lie on back.
- 2
Bring soles of feet together, let knees fall out to sides (butterfly/frog leg position).
- 3
Place hands behind head or crossed on chest.
- 4
Engage core. Exhale, lift torso off floor towards feet.
- 5
Focus on abdominal contraction.
- 6
Inhale, slowly lower back down.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Butterfly Sit-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Butterfly Sit-Up work?
The Butterfly Sit-Up primarily works your abdominals. Secondary muscles include the obliques and hip flexors.
What equipment do I need for the Butterfly Sit-Up?
The Butterfly Sit-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Butterfly Sit-Up suitable for beginners?
The Butterfly Sit-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Butterfly Sit-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Butterfly Sit-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.