The crazy rhythm of work does not allow many women to attend fitness and gyms. However, there is a home exercise machine for keeping muscles in good shape. The butterfly expander is a compact and effective simulator for home muscle training through the principle of elastic force compression (deformation). Butterfly expander and regular exercises with it allow you to work out the muscles of the biceps, thighs, triceps, shoulders, arms, abs,.

Butterfly expander consists of:

• Springy "head",
• 2 semicircular levers (wings) deployed in opposite directions.

Made of neoprene parts, because. it does not slip and does not injure the skin during training.

Butterfly expander functions

A butterfly simulator at home for women can be used for. It also helps:

• relieve fatigue and tension of the neck muscles, shoulder muscles, back,
• tighten the abdominal muscles, give it greater relief,
• lose excess volume in the abdomen, on,
• tighten the buttocks, give them a seductive look, form the so-called "Brazilian butt",
• carry out the prevention of osteochondrosis and arthrosis.

Butterfly expander training rules

Being engaged independently with the help of a butterfly expander, it is necessary to take into account and follow a number of rules:

1. To achieve a noticeable effect, classes should be regular.
2. The duration of the workout is at least 30 minutes a day. The workout can be divided into several approaches, for example, do the exercises for 10 minutes, then during the day 2 more sets of 10 minutes each.
3. Increase the load gradually as the muscles get used to it. The number of repetitions is calculated individually for each woman, sometimes you can do 2-3 exercises through strength.
4. Before starting a workout on a butterfly expander, you need to do a 5-minute warm-up so that the muscles have time to warm up. If you do not perform a warm-up, then the muscles will stretch, after training, sprains, muscle pains, and even cramps will appear.
5. Along with exercise, you should adhere to proper nutrition, increase the amount of protein foods, vegetables and fresh unsweetened fruits in the diet.
6. On the butterfly expander, you need to perform exercises 1 hour before and 2 hours after eating.
7. After completing a workout with an expander, you can do stretching exercises for the trained muscles, perform several yoga exercises. They will help restore the elasticity of the ligaments and muscles, avoid their soreness and tension (krepatura).

Butterfly expander exercises

For thighs and buttocks

With a butterfly expander, performing a complex and buttocks, you can achieve a noticeable improvement in their appearance, strengthening, as well as a noticeable weight loss of these areas. To work out the inner thighs, women are recommended the following exercises:

1. Sitting on a chair, bend your legs at an angle of 90 ° and rest your feet on the floor. Place the butterfly expander between the knees so that the simulator opens up. Slowly squeeze and unclench your legs, trying to completely bring your knees together. The back should be straight, the stomach retracted. On inhalation, the expander expands, and on exhalation it contracts. Perform 35 - 50 times, 2-3 sets.
2. Sitting on the floor, to ensure stability and rigidity, fix the feet (leaning on a sofa, coffee table, chest of drawers or cabinet), and spread your knees to the sides. Place the butterfly expander between the thighs in such a position that the opening occurs upwards. With slow movements, squeeze the expander with the muscles of the thighs, slightly straining them. On the inhale, unclench the expander, and on the exhale, squeeze it again. The back should be straight, not stooped, the chin pressed to the neck. Perform 35-40 times in 3-4 sets.
3. Spread a sports mat (karemat) on the floor and lie on your side, resting your head on your hand. Place the butterfly expander between the knees and slowly bring and spread the knees, trying to straighten the expander as far as possible and close the knees. Repeat 40 reps 3-4 sets.
4. Lie on your back on a sports mat. Bend your legs at the knees at an angle of 60 ° and rest your feet on the floor. Hold the "butterfly" with your hips. While inhaling, slowly unclench the expander, and while inhaling, squeeze it, trying to completely bring your knees together. At the same time, the arms are extended along the body, the stomach is pulled in, the head and neck are relaxed, the head lies on the mat, breathing is rhythmic. Enough for 40-50 times in 3-4 sets.
5. Kneeling, rest your hands on the floor, place the simulator on the outside of the thighs. As you exhale, slowly swing your legs to the side, unclenching the simulator, while inhaling, return to the starting position. For efficiency, 35-40 repetitions in 3-4 sets are enough.

Performing a set of exercises for the hips with a butterfly expander and 3-4 times a week, you can achieve a noticeable effect after 2 weeks of training, reduce the volume of the hips and lose weight in this area.

For the press

The butterfly expander and a set of exercises with it, specially designed for this zone, will help to tighten and strengthen the abdominal muscles, make it embossed and lose weight at the waist.

1. Lie on your back on a sports mat. Bend your legs at the knees at an angle of 90 °, rest your feet on the floor. Place the “butterfly” simulator between the thighs so that one “wing” of the simulator is located in the middle between the thighs, and its second “wing” is directed upwards and is in front of the eyes. Slowly lifting your shoulders off the floor by 10 centimeters, try to twist the upper press, pressing it to your knees. Raise your shoulders as you exhale, and slowly return to the starting position as you inhale. The lower back should be pressed to the floor, and the stomach is pulled in and tense. Perform 20 slow twists in 3-4 sets.
2. Place the simulator on the floor so that it opens outward, away from the woman. Sitting on the floor at an angle of 45 °, rest your hands on the floor behind your back. Put your legs on top of the butterfly expander. On the inhale, open the expander, and on the exhale, try to completely close it. Run 40 times in 3-4 sets.

To lose weight in the waist (buttocks) and pump up the press with the help of a butterfly expander, you need to perform a set of exercises 4-5 times a week. A noticeable result can be seen after 7-8 sessions.

For chest

Exercises for the chest additionally affect the back, arms, shoulders, forearm.

1. Wrap your arms around the butterfly simulator and raise your arms to shoulder level. Slowly unclench and squeeze it as much as possible, while connecting only the strength of the arms and chest muscles. Perform 20-30 times in 3-4 sets.
2. Stand up straight, stretch one leg back and turn at a 45 ° angle. Grasp the "butterfly" with your hands behind your back, holding it by the handles. On the inhale, slowly “open” it, and on the exhale, close it. Shoulders should not be raised, the neck should be relaxed. Only the muscles of the arms and chest are involved and work. Do 3-4 sets of 45 reps.
3. Stand up straight, pick up the butterfly expander by the handles and pull it up over your head so that it opens up outward. Unclench it with your hands while inhaling and squeeze it while exhaling 10 times in 3-4 sets.

These exercises train the arms, tighten the muscles in the forearms and contribute to the weight loss of this area.

With a butterfly expander, you can perform the following set of exercises: lunges (forward, to the sides - placing equipment between the thighs), press hands, squats. It is worth remembering that this complex is not a kind of strength exercises, but additional gymnastics for weight loss, development of endurance, flexibility and balance.

It perfectly develops the cardiovascular and respiratory systems, helps to strengthen the immune system.

Butterfly expander and regular exercises with it are an indispensable tool for home workouts. Correctly and efficiently doing 45-60 minutes a day, you can work out and significantly improve the condition of such areas that are usually problematic for women, such as breasts, hips, buttocks, and abs.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture - see below.

Butterfly mini simulator attracts attention with its compactness and the ability to work out a stubborn inner thigh - a problem area that worries even thin girls. But regular exercises on the butterfly mini simulator will not get rid of cellulite, since they can only be additional.

Expander "butterfly" - the true purpose

The principle of operation of the mini-trainer is to create resistance to bring the arms and legs together. The position of the expander determines the muscles to which the impact is directed.

As a rule, only one muscle works during training, so the fat burning effect will be minimal.

Exercises with a butterfly expander as a home exercise machine allow you to:

• replace some simulators in the gym;
• tone the muscles of the arms, legs, chest and back;
• strengthen muscles without harming the joints.

To strengthen the chest with a V-shaped end in arms folded in front of you and bent at the elbows so that the ends of the wings rest against the hollow of the elbow, and the wings themselves lie on the forearms. Straightening your arms, squeeze the lever with resistance. This workout completely replaces lying dumbbell breeding for women and helps to strengthen the chest.

For toning the arms, loops are placed on the forearms, and the V-shaped end faces the bent elbows. Holding on to the ends, reduce the lever, trying not to change the trajectory of the elbows.

When strengthening the shoulders and collarbone, turn the “butterfly”, keeping the arms in the same position. The wings, which will be on the side of the elbow, are compressed when the hands are brought together.

To train triceps and eliminate flabbiness on the back of the arm, you need to rest the cap at waist level, put one side of the expander on the chest, and place your hand on top of its other side. Lower your hand with effort when bringing the handles together.

For the inner thighs, exercises on the butterfly simulator are performed while sitting or lying on your side. If you clamp the wings between the thighs in a sitting position, then the muscles are pumped evenly.

If you lie on one side, holding the "butterfly", then the efforts are transferred to the leg that is on top, because the adductor muscles will be worked out more strongly.

A set of exercises

There are two ways to work your back:

• clamp the expander with the angled side under the arm, resting the wings against the side and forearm, firmly grasp the handle and fix the elbow well at the end of the “wing” to reduce the lever;
• put both hands behind the back, grabbing the inner V-shaped end with both hands and resting the ends of the handles on the bends of the elbows, move the wings.

These two movements will help ensure good posture.

Popular exercises with the butterfly simulator on the video also include strengthening the press:

• lie on the floor, bend your knees and hold one handle between them, hold the other firmly with your hands in front of your chest, do body lifts with additional resistance;
• grab the expander with your hands brought together in front of you, place the handles on your forearms, slightly squeeze the expander and turn your upper body to the left and right to form a waist line.

Disadvantages of the "butterfly"

The popular sports equipment for the hips is aimed specifically at training the muscles, which always weaken with a sedentary lifestyle.

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

Thanks to regular training, you can improve body proportions, increase tone and work out various muscle groups, it is enough to know what exercises can be performed using a butterfly expander.

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 problematic areas of the body - the inner 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. At the 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 abdominal muscles will also be involved to maintain balance. 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, they 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 the latissimus dorsi well: just place the simulator under your arm (the head is directed towards 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 with the right hand they press on 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 proper breathing greatly facilitates the exercise, making the workout as effective as possible. However, do not forget to monitor your weight when exercising.

Our lives are changing rapidly, now people are spending more and more time at work. And in this regard, finding a couple of hours to go to the gym or fitness room is somewhat problematic, but this is a reason to cancel training and “wave a hand” at your body.

Moreover, today in the sporting goods market you can find a huge number of devices that help keep muscles in good shape while exercising at home. One of such compact and effective simulators is the butterfly expander, which allows you to train absolutely all muscle groups.

How to use a butterfly expander: instructions

When training with a "butterfly", the following rules must be observed:

1. Exercises with an expander should be regular and then they will bring certain results.
2. Training should take at least 30 minutes a day, while the load can be distributed over several approaches per day.
3. The number of repetitions must be calculated individually for each. However, the last 2-3 of them must be done through force.
4. Along with training, you need to eat right, because healthy food is an essential condition for a beautiful figure.

Exercises with a butterfly expander for women

1. Exercises for the hips and buttocks

Lay the body on the left side, support the head with the left hand, put the right hand next to you near the chest. Place the expander between the legs so that its wings rest against the inner thighs, and it opens towards the feet. Squeeze your legs, trying to bring your knees together. Then slowly return to the back. Repeat 40 times for each side.

Sit on a chair, put your feet on the floor, bend your knees at an angle of 90 °, straighten your spine. Place the simulator between the legs so that it opens up, hold the edges of the expander between the knees with your hands. Gently bring your knees together, trying to fold the “butterfly” into a crease and slowly return to the starting position.

Sit on the floor, fix the feet under the sofa to ensure rigidity, spread the legs apart and slightly bend at the knees. Keep your back straight, without slouching or arching your spine. Hold the expander between the thighs so that it opens towards the feet. Slowly squeeze the “wings” with your knees without using your hands. Unclench back at the same pace.

2. For the press

Lie on the floor, press your feet to the floor, and bend your knees. Place the expander between the knees so that one of its “wings” is located approximately in the middle between the thighs, and the other in front of the face. Raise your legs, squeezing the simulator, then slowly return to the original position.

3. For arms and chest muscles

Take the expander so that the base is at the level of the chin, and the "wings" look at the floor. Grab the base with your hands, and put your forearms on the “wings” of the butterfly. Slowly squeeze the expander and just as smoothly unclench. For the first lessons, 20 repetitions are enough.

Video: how to deal with a butterfly expander

The principle of operation of the "butterfly" is based on compression. This is a fairly simple and compact simulator, but with all this, it helps to effectively work out all the major muscle groups. You will learn how muscles work during exercise with an expander and how to use the simulator for training by watching the following video.

Photos before and after regular workouts with a simulator

Every woman wants to look perfect and the usual desire sometimes turns into a whole struggle with herself and preferences. After all, many of us are so fond of everything sweet and tasty. And there is neither time nor energy for classes in the gym. The only way out is to practice at home. Thanks to regular training with the butterfly expander, any girl can not only tighten her body, but also make her forms seductive, and photos of satisfied women who shared their pictures taken “before” and “after” training with the expander confirm this.