Butterfly Body Position Dryland Exercises

Alternating Bird Dog 

The amount of undulation butterfly requires necessitates a lot of controlled movement from your spine. Alternating bird dog teaches you how to move your limbs without moving your spine unnecessarily. 

To do this exercise, begin in a quadruped position, on your hands and knees. Slowly extend one arm and the opposite leg. Raise both until they’re parallel to the floor and hold the position for one second, then lower back into position. Repeat using the opposing arm and leg. Your goal is to move your limbs while maintaining the position of your spine through the entire movement. Move with control. 

Lying Superman 

You must be able to arch your spine to help you breathe well and recover your arms effectively without letting your hips drop. Lying Superman helps you develop the range of motion, strength, and skill to do so. 

To do this exercise, while lying on your front with your legs straight behind you and your arms stretched out in front, lift your arms and legs off the floor at the same time. Your arms can be bent with your hands by your head to modify as needed. 

Physioball Rollout 

Physioball rollout helps you learn to control your arms and torso when your arms are extended in front of you at the beginning of your pull. This exercise helps you develop the skill and strength to maintain the proper position and prevent losing control of your body position and arching your back excessively.  

To perform this exercise, while on your knees, position your wrists and forearms on a physioball. Lean forward, extend your arms, and let the ball roll underneath them. Return to the starting position. 

Physioball Knee Tuck

Physioball knee tuck helps you improve your torso strength and control, and works on your shoulder stability. By balancing on your hands and moving your legs while counteracting the instability of the ball, you’ll be challenged to use the muscles of your torso to smoothly execute the movement.  

To do this exercise, place both hands on the ground in a plank position, with your shins resting on a physioball. Bring your knees straight to your chest, letting the ball roll under your shins toward your feet. Return to the start and repeat. 

Back Extension Hold 

Your back muscles must be conditioned to repeatedly lift your upper body for you to continue to breathe well and recover your arms while maintaining a proper body position. Back extension hold develops endurance in these muscles.  

To do this exercise, place your legs in a back extension machine and keep your body parallel with the floor. Hold this position.  

Alternatively, this exercise can be performed while lying on the ground and then lifting your chest up and holding that position. 

V-Up 

V-Up is an effective torso exercise that builds power through the center of your body. Because the butterfly pull is a powerful motion and you need to maintain a proper body position throughout it, being able to generate and control power through your torso is critical.  

To do this exercise, lie on your back with your legs straight and arms straight overhead. From this position, lift your arms and legs vertically, aiming to bring them together above your body.  

Lying Double-Leg Extension  

Lying double-leg extension helps you learn to move your legs independently of your spine by strengthening your abdominal muscles. This helps you learn to control and maintain a proper body position while your arms and legs work hard to create speed. 

To do this exercise, lie on your back with your knees bent and hovering over your hips. From this position, extend both legs as far as possible while minimizing the movement of your spine. The goal is to get your legs straight. Return to the starting position under control. 

Reverse Plank 

Reverse plank develops endurance in your back muscles and hamstrings, both of which are important for maintaining a proper body position.  

To do this exercise, sit on the ground with your legs extended and your hands just under your shoulders. Press into the ground with your hands, elevating your body into a straight line. Maintain this position. 

Tabletop (Crab) Bridge 

Tabletop bridge, also known as crab bridge, develops endurance in your back muscles and hamstrings, both of which are important for maintaining a proper body position.  

To do this exercise, sit on the ground with your legs straight in front of you and your hands just under your shoulders. Press into the ground with your feet and your hands, lifting your hips into the air. This will create a straight line, or tabletop, through your torso. This exercise can be done with repetitions or as a static hold for time. 

Bear Plank 

Bear plank is a plank variation that works your abdominal muscles more than other variations. With your knees bent, your hip flexors cannot contribute as much force, leaving your abs to do the work. 

To do this exercise, begin a quadruped position on your hands and knees, with hands under your shoulders and knees under your hips. From this position, press hard into the ground with your hands and feet, lifting your knees off the ground. Hold this position.