Lying Butterfly Leg Raise
Target your core with the Lying Butterfly Leg Raise! This exercise strengthens abs while improving hip flexibility. Try it today!
The Lying Butterfly Leg Raise mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Butterfly Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Slim Inner Thigh (gracilis); Hip Adductors
Lying Butterfly Leg Raise Variations and Alternatives
How to do the Lying Butterfly Leg Raise
Lie down on a flat surface, such as a yoga mat or the floor, with your arms extended by your sides for stability.
Bend your knees and place the soles of your feet together, allowing your knees to fall outwards to the side in a butterfly position. This starting position should resemble the first image shown.
Keeping your feet together, slowly contract your abdominal muscles to lift your feet off the floor, raising your thighs and bringing your knees closer to your chest. The movement should be controlled and originate from your core, rather than swinging your legs to generate momentum.
Pause briefly at the top of the motion where your knees are at the highest position without pulling your lower back off the floor. This should look like the third image.
Slowly lower your feet back down to the starting position, again ensuring the movement is controlled and primarily driven by your lower abdominal muscles.
Continue to perform the desired number of repetitions, maintaining the butterfly position throughout the set.
Remember to breathe steadily throughout the exercise, exhale as you lift your legs, and inhale as you return to the starting position. Keep your back pressed against the floor to engage your core and avoid strain on your lower back. Adjust the range of motion as needed to maintain good form and to avoid any hip or back discomfort.
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Lying Butterfly Leg Raise FAQs
What muscles does the Lying Butterfly Leg Raise work?
The Lying Butterfly Leg Raise mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lying Butterfly Leg Raise?
None. The Lying Butterfly Leg Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Butterfly Leg Raise variations and alternatives?
Similar exercises include the Towel Bodyweight Kneeling Butterfly, Bottom-Up, Butterfly Yoga Flap and Lateral Dead Bug Cross.
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