The Butterfly-Crunch: Where Soles Kiss and Abs Cry

Mechanism · Protocol Notes

This one's got a name that sounds like a yoga pose and a stomach exercise had a weird baby, and honestly, that's pretty much what it is. Lie yourself flat on the ground — or a mat if you're fancy — with your stems extended in front of you like you're about to do absolutely nothing.

Now here's where it gets interesting: bend at the knees and let your outer thigh regions drop to the floor while pressing the soles of your feet together. You're making a diamond shape with your legs — a precious, uncomfortable diamond. Try to scoot those touching soles as close to your body as possible while keeping the outside of your legs pressed against (or nearly against) the floor. If someone walked in right now, they'd think you were stretching or meditating or both.

Cross your arms in front of your torso, each hand touching the opposite shoulder. You're giving yourself a hug, which is sweet, and also practical because it takes your arms out of the cheating equation. This is your starting position, looking like a contemplative frog.

Now exhale and press your lower back flat against the ground while curling your upper body upward. Think of it as the very first portion of a squatting motion, just inverted and with way more abdominal screaming. Clamp down at the top for a count of one.

Inhale and slowly lower back to the starting stance. Repeat for the prescribed rep count, and enjoy the unique sensation of your midsection muscles working in a position that looks deceptively chill from the outside.