How To Do The Butterfly Split In Body Weight Pilates Video

The butterfly split is an intricate Pilates exercise that will test your flexibility. Learn to perform the butterfly split correctly from a Pilates instructor in this video.

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Reach arms & legs out
Stretch in towards navel
Speed up process
Hold stretch
Breathe correctly

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Ashley Orlando has been a Pilates instructor since April 2007. Ashley currently instructs at Core Pilates NYC, Equinox Century City, My Pilates Body and Revolution Pilates.

So this next exercise is the butterfly split. We're going to start it out slow so you get the technique, and then you're going to speed it up. So from here, you're going to reach long with your arms above your head as well as your legs. From here, you're going to lift your legs out to the side, just a second; as you reach your arms through your legs, having reached all the way up, and then exhale straighten everything back out. So you want to make sure that you're squeezing your tush here and you're not using your hips. You're using your thighs and your hamstrings and your tush. Again, inhale, scoop everything in, pull the navel in and reach towards the toes, point the toes, and then exhale, reach out. So now you're going to speed it up. Inhale, press and reach. Exhale long, and press, navel scoops in towards the spine, exhale lower. Inhale, switch, open and lower. Three more, three reach, good long arms, two navel scoops in. Last one, hold it up at the top and pause for five. Five and four and three and two and one, lower all the way down. Any time you're coming up, make sure you get that exhale in there. That was the butterfly split. Our next exercise is called swimming.

How to Do the Butterfly Split in Body Weight Pilates Video

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