Butterfly Butt

This is a Body Sculpting pattern from www.turnstep.com. (pattern 15521)

My class groans when I do this one, but they love it. It's a good, quick burn and you'll definitely feel it the next day!

Lie on your stomach with arms one on top of the other so that your forehead can rest upon them. Bend your legs up and bring your heels together (like a butterfly) so that your knees are facing slightly outward in opposite directions. Also, make sure the feet are flexed so that they are pointed toward the ceiling, not the wall.

Now, very slowly lift the legs and thighs up off the floor, pressing the heels to the ceiling. Depending on the strength of the lower back, some may be able to lift higher than others. That's okay, as long as they are lifting the heels to the ceiling.

Also, make sure to cue them to keep their head resting on their arms to keep the spine in neutral alignment. Looking up and around will prohibit them from getting the most out of the exercise and may actually cause some lower back discomfort.

Perform 3-5 sets of 8, resting for about 20-30 seconds in between sets. At the end of the set, make them hold it and pulse for 8-16 count and they will be GROANING!!!!

Hope you enjoy it!

Happy Lifting!


Added by Becky at 4:37 PM on Wednesday, November 23, 2005 EST. Add to favorites (view favorites)
(Email: Cardioqueen@woh.rr.com)
From: Springboro, Ohio (USA)
< < Previous Body Sculpting pattern - Next Body Sculpting pattern > >
 Previous Pattern Main page - Moves - Music - TBB - Wearables!  Next Pattern
Patterns: Disclaimer / Search / Stats / RSS / Add