Butterfly Feet Twists

Lie on your back with both the soles of your feet touching together, you may find that having your feet raised is a comfortable way to get used to this exercise.

Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks.

Aim to drop both knees down towards the floor throughout the movement, trying to perform the exercise without the knees rising upwards.

Exhale and lift both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides.

As your shoulders come off the floor, twist your upper-body to one side, taking the elbow in the direction of the opposite knee, its not essential to touch the knee.

Inhale and lower back down under control, aiming to keep your abdominal contracted by keeping both shoulder blades off the floor throughout the exercise.

A number of movements can be made in this position, you may decide to work one side at a time (harder) or alternate sides each lift (easier). Advanced persons may decide to perform a slow twist both sides whilst in the upward phase, however if doing this, avoid working at speed, keep the movement smooth and slow.

You may wish to adjust your hand position, hands across your chest, or extended out behind you will be harder.

Beginners may wish to perform the exercise by taking one hand over the opposite knee, then vice-versa.

Beginners should aim for 8 - 12 reps each side for 2 sets, having 30 seconds rest between sets.

Intermediates aim to work for 12 - 15+ reps each side for 2 - 3 sets in a slow motion.

Advanced work as above, however aim to hold the final phase for 1 - 2 seconds prior coming back down in a slow motion.