4.3
(121)

The butterfly stretch is great in improving the flexibility in the inner thigh adductor muscles – the muscles making sure that your legs are able to draw together and aid in maintaining balance and stability. This exercise is also a great way of opening the hips. And this is most especially beneficial for pregnant women.

Time
3-5 Minutes
2-4 times per week

Muscle Group
Hips, Inner Thighs, Groin, Lower Back

Difficulty
Easy to Moderate

Fitness Type
Stretch

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Safety Tips

Feeling a stretch in your muscles is normal, but you should not be feeling any pain. Slight discomfort is acceptable but not pain. If you feel pain, then release the stretch. This exercise is not applicable for those who have knee or groin injury. Consult your doctor if you want to try and do this stretch.

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Equipment Required

Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

1-2 minutes
10 secs hold
Repeat 3 times

Intermediate

2-5 minutes
20-50 secs hold
Repeat 3-4 times

Advanced

3-6 minutes
40-60 secs hold
Repeat 4-5 times

Instructions

Focus Point:  Resist the urge to twist and keep your back and shoulders as flat as possible.

Step 1
Sit on the mat with both your legs in front of you.

Start in the usual plank position, your weight resting on your forearms and your legs fully stretched. Hold for a few seconds.

Step 2
Gently pull your right foot up towards your groin and bending it until it is at a comfortable spot, and the sole of your foot is facing your left thigh.

Step 3
Go to plank position and hold.

Step 4
Gently bend your left knee to bring your left foot closer toward your groin so that it’s sole touches the sole of your right foot.

Step 5
Hold your feet together with your hands, and make sure to rest your elbows on your knees

Step 6
.With no slouching and keeping your back straight, let your knees fall towards the ground. You may wish to apply a little pressure on the inner thigh by pressing on your knees slightly using your elbows. You should be feeling a gentle pull and tension on the groin..

Step 7
Rest for 30 seconds and repeat from 2.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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