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Butterfly exercises for women. Butterfly expander exercises

Not everyone who wants to play sports has enough time to go to the gym. Then the idea arises to exercise at home, but for independent training, you need to purchase at least collapsible dumbbells,. Another sports attribute diversifies home fitness classes - the butterfly expander.

Design features

The universal trainer for legs and arms is a modified version of the shock-absorbing tape. It is made in the form of bent and symmetrically located rubber levers, equipped with handles and covered with neoprene. In configuration, they resemble butterfly wings or figure eight. The segments are interconnected by a spring hidden in a capsule. The attribute is easy to use and in terms of efficiency is not inferior to many simulators in the gym. In addition, it does not take up space, costs little and lasts a long time.

How to choose

A variety of assortment allows you to buy an attribute of any value. In priority- products of well-known sports brands. For newbies and a pro will do Thigh master AL1009 L(700 rubles), other models from this line or cheaper products with a quality certificate. At the time of buying for confidence visually evaluate the material for strength and check the operation of the spring.

Benefits of mobile design

To overcome the resistance when compressing the spring, the athlete is forced to exert muscular effort. When reducing muscle fibers chest, shoulders and even triceps get a good workout. Sets of exercises with a butterfly expander for the press, hips, buttocks are more often chosen by women. With its help, they not only strengthen the muscles, but also polish the forms.

To get results follow the rules:

  1. Exercise at least 30 minutes a day.
  2. Perform the movements slowly and mindfully.
  3. Determine the number of repetitions for yourself - about 40-45 movements. Do the last 4-3 doubles through force.
  4. Reduce by 1/3 for chiseled shapes.
  5. Before training.

Exercises with an expander for women for legs

Option number 1

The technique models a beautiful line of the hips and loads the small and large muscles of the legs.

  1. Sit on the rug, bend your legs, put your feet wide apart under the sofa, rest your palms behind your back.
  2. Straighten your shoulders and back.
  3. Between the thighs, clamp the thigh master machine, directing the capsule with the spring towards the knees.
  4. With the effort of the internal femoral muscles, smoothly squeeze and unclench the “eights”.

Option number 2

  1. Sit on a chair bent legs at an angle of 90 ° rest against the floor.
  2. Place the simulator between your knees so that the "wings" swing open up.
  3. Work with your knees, trying to collapse them completely.
  4. Spread your legs to the allowable amplitude.

Option #3: Inner Thigh Expander Technique

Initially, the design was created specifically for training the adductor muscles. According to women, she copes with this function perfectly.

  1. Lie on your right side, lean on your forearm and rest your head with your palm.
  2. Place your left hand in front of you.
  3. Place the “butterfly” between the legs so that it rests on the hips with its wings.
  4. Squeeze your legs, bringing your knees together and apart.
  5. Repeat the same movements for the reverse side.

Exercises with ThaiMaster on the press

  1. Without getting up from the floor, roll over onto your back, align your body in a line, bend your knees.
  2. Hold one “wing” with your knees, pull the second to your face.
  3. Now lift your limbs off the floor, feeling the tension in your abdominal muscles.
  4. Lower, repeat the movement many times.

Chest option

  1. In a standing position, take the expander and turn the spring to the chin, point the “eights” down.
  2. Place both palms under the capsule, place the forearms on top and hold them in line with the shoulders.
  3. Squeeze the “wings” by bending and unbending your elbows as much as possible.

How to bleed the upper body

When performing this technique, the shoulder girdle and core muscles work.

  1. Firmly squeezing the expander with the back of the hands as in the previous exercise, lower your arms up and down.
  2. In each position, the load falls on different muscle groups.
  3. For better work pectoral muscles pull your hands forward.

Triceps workout

  1. Sitting upright, press one “eight” of TaiMaster to your thigh, turning the cap towards you, the second - on your forearm.
  2. Intensively squeeze them, pressing on the upper segment.
  3. Without relieving tension, straighten your arms.

With regular classes and controlled execution of techniques, the result is visible in a couple of weeks.

Expander - sports equipment, a simulator that is used to work out different muscle groups. It makes training more effective and puts extra stress on the body. During the exercise, the projectile is stretched, squeezed, twisted due to its elasticity, increased extensibility.

The expander simulator for legs and buttocks has been used for a long time and is very effective. Doing the exercises below regularly at least three times a week you will surely get the desired result.

Carefully! It is important to warm up before doing any exercise. Only in this case, the entire training will be useful for the figure and health. If you skip this step, you may have joint problems.

Types of expanders

There are a fairly large number of varieties of expanders:

  • tape
  • "butterfly";
  • carpal;
  • elbow;
  • shoulder;
  • chest;
  • "eight";
  • expander skier;
  • multifunctional expander.

We will not go into details and discuss each of them. Instead, we took two of the most popular species - tape expander and "butterfly" and found the most effective exercises to give tone and elasticity.

Present to your attention best exercises with an expander for the buttocks and thighs.

4 Best Band Type Movements

A tape tourniquet or just a tape helps to lose weight quickly, adds muscle tone and strengthens them.

1. Side leg raise

How to perform:

  1. Starting position - Fold the tape in half, lie on your side, hold the expander with your hand, lower leg bend at the knee, and insert the top through the loop of the simulator;
  2. The upper leg remains straight, while lying on the floor;
  3. Then you need to raise the upper leg as you exhale. You need to move slowly, count to 6;
  4. On an inhale, return to the starting position again.

Repeat 10 times for each leg.

You can see this movement more clearly in the video:

2. Lying extension

Difficulty - medium. To correct the shape of the hips (, front surface), you must perform this exercise.

This is interesting! Movements, and are included in the TOP 10 exercises for the gluteal muscles and thighs.

How to perform:

  1. Starting position - lie on your back, bend your legs slightly and pull them to your chest;
  2. With your feet you need to rest against the tape, and hold its edges firmly in your hands;
  3. As you exhale, straighten your legs, fix for a couple of seconds, and then bend them again.


Repeat 15 times.

Important! Do everything slowly, then you will increase the productivity of the workout and easily improve body shape.

3. Leading the leg to the side

Difficulty is high. Exercise tightens the inner surface, involves gluteal muscles, improves the relief.

How to perform:

  1. Starting position - stand on the loop with one leg;
  2. Hands need to hold the resistance of the other loop;
  3. Then slowly move your active leg to the side;
  4. Lower it also slowly.

Repeat for both legs 5-10 times. For entry level 5 repetitions is enough. For the intermediate, you need to perform the exercise 10 times, for the advanced, 15.

See the video for more details. Instead of a simulator, use a tape. The movement technique is no different.

In addition to the expander, excellent results can be achieved using, and

4. Pulling the leg back

Difficulty - medium. Activates the muscles rear surface thighs, improves the shape of the buttocks.

How to perform:

  1. Starting position - fix the right leg on one loop of the expander;
  2. The left foot needs to rest against the other;
  3. Take your left leg back, bend at the knees;
  4. After a couple of seconds, slowly return to the starting position.

Repeat 10 times.

For more information about this movement, see the video:

See also:

3 more movements with "Butterfly"

Expander "Butterfly" works on compression and is used to work out the hips and buttocks, arms, abs, chest and many other muscle groups.

1. Breeding on a chair

Difficulty - medium. During the classes, the hips, buttocks, arms are involved.

How to perform:

  1. Starting position - sit on a chair, your back is straight. Legs apart;
  2. Expander "Butterfly" should be between the thighs;
  3. Gently, slowly press the levers, pulling your knees towards each other. Unclench the simulator.

Repeat 15 for each leg.

Another version of this movement, see the video:

Important! Do not rush, do everything slowly, then the result will be as high as possible.

2. Squeezing the knees lying on your back

Difficulty is high. Exercises involve the front surface of the thighs, buttocks. Eventually Bottom part the body will quickly acquire beautiful forms.

How to perform:

  1. Starting position - lie on your back, slightly bend your legs;
  2. Hold the expander with your knees;
  3. Smoothly squeeze it as hard as possible, then slowly unclench the simulator.

Repeat 15 times.

See the video for more details:

Important! The time of compression and unclenching should be the same, this will ensure a uniform load on the muscles, give maximum results.

3. Squeezing the knees lying on the side

Difficulty is high. The inner thighs are involved, so this exercise is a must for every workout.

How to perform:

  1. Starting position - lie on your side, place the simulator between your knees;
  2. The expander should open towards the heels;
  3. Squeeze the "butterfly" with your feet, trying to fold it.

Repeat 10 times for 2 sets. The break can be up to 1 minute.

Note! At the end of classes, stretch: standing, legs apart, lean forward with your torso, do not bend your legs at the knees, and stretch your arms down to your feet.

It is desirable to complete articular gymnastics before starting any workout: it will prolong the youth of the body, strengthen the immune system, make the muscles strong, hardy.

Running in place, walking at a fast pace will help. If you do other exercises without resistance bands, do them before intensive workouts.

In the intervals between each exercise, it is better to slowly walk around the room, restoring breathing. Sitting or standing without moving is not recommended.

If you do all the exercises correctly, you can build up in 2-3 weeks, and the first results will appear within 3-5 days from the start of classes. The main thing is to exercise regularly. Then the effect will be amazing.

Useful materials:

  • Learn about pelvic health from Professor I.P. Neumyvakin and check out.
  • through exercise?
  • and are among the top ten loads on the muscles of the “fifth point”

Butterfly expander is the simplest and most affordable simulator for home use, it has no age and level restrictions physical training.

Thanks to regular workouts you can improve body proportions, increase tone and work out various groups muscles, it is enough to know what exercises can be performed with the help of an expander - a butterfly.

The principle of operation of the "butterfly" is based on compression. Such exercises are considered the most effective and allow for a short time, chest and back. The simulator is especially useful for women, as it helps to effectively work out one of the most problem areas body - the inner surface of the thigh.

For exercises with an expander - a butterfly, it is enough to allocate up to 30 minutes a day or do several approaches during the day with a shorter duration. Classes with an expander can be used as an addition to cardio training or aerobic exercise. Do not forget to do a little warm-up to warm up the muscles and make the workout more effective.

Hip Exercises

  • It should be performed while sitting on a solid base: an expander - a butterfly is placed between the hips and knees are brought together until the handles are fully connected. Then spread the hips, relaxing the compression of the spring. On initial stage do about 20 times and gradually increase to 50.
  • The same exercise can be done while sitting on the floor without back support. In this case, the muscles will also be involved in maintaining balance. abdominals. Repeat 15-20 times.
  • You can also work out the inner thigh and abdominal muscles if you perform the same exercise while lying on the floor.
  • The exercise is performed lying on the left side: the legs bent at the knees are between the handles of the expander. Slowly take the right knee to the side and return to its original position. Then repeat the movement on the right side. Run about 15 times with each leg.

Exercise for the press

  • The exercise is performed lying down, the feet are on the floor, the knees are bent: one handle of the simulator is placed between the thighs, and the other is fixed with the hands (the head should look up). Then they raise their legs from the floor, squeeze the expander, straining the abdominal muscles. Then slowly return to the starting position.

Upper body exercise

  • You can perform the exercise in a standing or sitting position: an expander - a butterfly is taken in both hands and lifted up. Engaging the muscles of the upper shoulder girdle, begin to slowly squeeze the handles of the simulator. The load will be stronger if you take your hands away from the body as far as possible.
  • With the help of the "butterfly" you can work out well latissimus dorsi back: it is enough to place the simulator under your arm (the head is directed to the body) and bend the handle with your elbow.
  • A simple but quite effective exercise will help develop the muscles of the back: the simulator is held in bent arms at chest level. Then, while exhaling, they press on the handles of the expander, while inhaling, they return to their original position. Compression must be performed smoothly, without making sudden movements. Also, exercises can be performed with straight arms.
  • The exercise is performed while standing: the expander is placed behind the back, pressing it with the left hand to the lower back. Then right hand press the other handle and encircle the waist. On inspiration, they return to their original position. Repeat 10-15 times with each hand.
  • In a standing position, straight arms are extended forward, with an overhand grip and they try to connect the hands with the back side.

For people without a certain physical fitness, you can start the exercises with 5 repetitions, gradually increasing to 20.

chest exercises

  • We take the "butterfly" so that the central cap is at the level of the chin, and the "wings" are lowered to the floor. We clasp the cap with the hands, and put the forearms on the “wings” of the expander. We also do compression exercises. The number of repetitions depends on the result you want. For starters, 20 compressions are enough.

Muscle tension and contraction should occur on exhalation, and relaxation on inhalation. It should be remembered that correct breathing greatly facilitates the implementation of exercises, making training as effective as possible. However, do not forget when physical activity keep track of your weight.

A beautiful body for a woman is the basis of self-confidence and success in life. In order to achieve beautiful figure, you just need to make some effort - fitness classes will help with this. Patience and determination in sports will enable any woman to become the owner of beautiful body to the envy of friends. For example, on which, in a fairly short time, the muscles of the legs and arms will be strengthened, the chest, hips and buttocks will be elastic and seductive. But elastic trained muscles give the female body nice shape, which is quite possible to achieve if desired.

Butterfly expander simulator for muscle strengthening

Of course, the fastest result can be obtained when working with strength training equipment and under the supervision of a competent trainer. However, going to a fitness center is not always convenient, and working with weights scares the fairer sex, who think, and sometimes not unreasonably - in the absence of practical knowledge, what this can affect women's health.

However, there is a way out - this is a butterfly expander simulator, which allows you to train the most different groups muscles, while you can do it at home, at any time of the year. It does not require a specially prepared room, it is easy to use. Mobilizing yourself for regular classes on the butterfly leg simulator, you can achieve effective result within a fairly short period of time. Although the market sports equipment presented different types expanders, we recommend paying attention to the butterfly expander simulator.

This simulator works on compression, allowing you to train almost all muscle groups, including pectoral muscles And upper part back, hamstrings, glutes, arms, shoulders and abs. It has a comfortable design and is durable. Its only drawback is the inability to adjust the load. And over time, already trained muscles will require increased loads.

Butterfly simulator: exercises


We offer several exercises with a butterfly simulator that will help to achieve an effect in shaping a beautiful body.

1. For upper body workout take the expander in your hands and lift it up. Then begin to squeeze the expander using the muscles of the upper shoulder girdle. To increase the load, take your hands as far away from the body as possible.

2. For chest muscle training hold the expander between your forearms. Start bringing your elbows together, squeezing the expander, then unclench.

3. For training the press lie on the floor, bend your knees and fix your feet on the floor surface. Hold one end of the expander between your knees, and hold the other end in front of your face with your hands. Start lifting your legs, squeezing the expander, giving a load to the press. Then slowly return to the starting position.

4. Hip exercise. Fulfilling next exercise with an expander, sit on a chair. It is necessary to sit down so that during the exercise it is possible to freely move the hips. Now tightly squeeze the legs so that it was sandwiched between the knees. We put our hands on the handles of the butterfly simulator and begin to squeeze it with effort. When performing the exercise, you must ensure that the hips are tensed.

Firstly, The most important condition for achieving noticeable results from training is, of course, regularity. To become the owner of a beautiful, fit and athletic figure, you need to do fitness regularly, not yielding to your laziness and desire to do more interesting things.

Secondly, to achieve results, you need to devote at least 20-30 minutes a day to training. It is not necessary to do all the exercises at once - you can do several times throughout the day.

Third, the number of repetitions is calculated individually, but it is very desirable that for each exercise their number be such that you do the latter already “through force”.

Fourth, and of course, do not forget to eat right - as with any sports, balanced nutrition plays an important role. Proper nutrition And sports activities will make your figure beautiful and seductive in a fairly short time.

Reset a few extra pounds and get beautiful toned body not so difficult, the main thing is to make some efforts and not retreat in the face of difficulties.

Good day, dear readers!

Summer is in the air and the beach season is in full swing. Some of you have prepared in advance for the long-awaited vacation, others are frantically trying to find a miracle remedy for perfect figure which can be obtained in three days.

If someone is upset when they find out that such a remedy does not exist, contact me - I won’t find a miracle cure, but I’ll tell you miracle exercises. Then by the next beach season, only the phrases “order a tour by the sea”, “the best resorts and hotels” and “swimwear catalog” will flash in your search engine.

And now I am happy to share with you the very miracle tool that will help you achieve best results. I present to you the butterfly expander exercises for the hips and buttocks, which are simple and highly effective.

Friends, I’m writing specifically for those who need to be reminded that you can’t eat everything all day long and stay slim and fit (unless, of course, you are a happy owner, although it would be nice for them to stick to proper nutrition).

It would seem, what is difficult? And just at this time, your little assistant will greatly complicate the training process for you. But do not lose heart, only the first few sessions will be hard, and then get involved.

It is well known that strengthening the inner thighs is quite difficult, and special exercises not so much. I will share with you tips on how you can modify the exercise. There is dynamic and static muscle work. It has been proven that static muscle work causes more calories to be expended.

Bringing your legs together with the expander, try to stay at the maximum point of tension for 3-5 seconds (you can easily increase the time to 30 seconds or up to 1 minute, it all depends on your capabilities), then slowly spread your legs. In no case do not make sudden movements so as not to accidentally injure the muscle or ligaments.

Exercise for the buttocks and the inner surface of the legs

  • Get down on the floor on your back, hold the expander with your hips. Slowly lift the pelvis up, squeezing the "butterfly", linger at the top point for 3-5 seconds and slowly return to the starting position. You can perform the same exercise in statics, holding at the top point for the maximum possible time. And soon your buttocks will become like a nut!

  • Take a body position on your side and bend your knees and hold the expander, slowly bring and spread your knees. The secret is the same - stay at the maximum point of tension for a while and do not rush to relax the muscles.

Beauty in the hands

Expander "Butterfly" can be deservedly called a universal thing. It is suitable not only for the hips and buttocks, but also helps to work out the upper body perfectly.

Raise the expander at chest level, spread your elbows in different sides, slowly bring your hands together, stay in this position for 3-5 seconds, return to the starting position. Performing the exercise, you will perfectly strengthen the muscles of the arms, chest and back.

Today I shared with you a miracle remedy that will help you get in shape, strengthen muscles and improve strength. I am sure that you will appreciate the "Butterfly". Follow the news. All the most interesting things are ahead of us!

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