Leg exercises with a butterfly expander for women

The Butterfly exercise machine, or in other words Fi-Master, or, more officially, an expander for training the muscles of the legs and arms Thigh Master is a chic exercise machine for home workouts for both women and men.

A friend once gave me this exercise machine for my birthday. I then looked at the compact, cute little thing in surprise. It was difficult for me to even imagine what could be done with it. But my friend prepared in advance, and I had to master several important exercises right there, at the festive table. Important in the sense that I needed them to work out my problem areas.

So what is this Butterfly simulator?

The Thigh Master or Butterfly expander is used to train the muscles of the legs, hips and arms.

An expander is a type of sports equipment whose operation is based on the principles of elastic deformation. As a rule, they are created for local training of certain muscle groups and are not universal.

However, they claim that you can perform exercises for the abs, hips and buttocks, arms and back with equal efficiency on the Butterfly expander.

And it can really replace bulky exercise equipment. It is easy to use, convenient, compact and lightweight. This simulator can be used by everyone, regardless of age and gender.

By exercising on the machine for just twenty minutes a day, you can achieve amazing results, getting a slim, toned and beautiful body. This training system is exactly what you need to maintain or acquire slim, sexy figures.

Advantages of the simulator

The butterfly expander has a number of advantages compared to traditional exercise machines. Purchasing it does not require significant financial costs; in return, the buyer receives an effective tool for pumping muscles. The main advantages are considered:

• compactness and ease of storage;
• easy mobility;
• lack of special conditions for operation and ease of use;
• The butterfly expander, depending on the complex and the exercise performed, allows you to train various muscle groups - thighs, buttocks, abs, arms;
• one expander replaces several types of traditional simulators;
• the opportunity to train for men and women, regardless of age, health and physical fitness.

It is enough to perform the complex for 20 minutes a day to achieve good results in losing weight and increasing muscle tone. The exercise machine is a good substitute for basic exercises for pumping up the hips and buttocks, and the visible effect comes much earlier.

How does the trainer work?

The Butterfly expander consists of a central part - a head in which the spring is located, and two semicircular levers that are moved apart in different directions.

On top they are covered with rubberized material that prevents slipping and chafing of the skin during training. When the levers approach each other, the spring is compressed (i.e., its elastic deformation), and in response to this force it is unclenched, with the levers returning to their original position.

Initially, this expander was created to work the adductor muscles of the thigh. And judging by the positive reviews, it really effectively copes with the task.

additional information

• Despite the fact that the developers talk about its versatility, it should still be noted that it does not work all muscles.
• The product weighs very little.
• It is compact.
• It has an affordable price, but this applies to regular models. Professional-level models have a fairly high price.
• When performing exercises for the arms and chest, calluses and unpleasant painful sensations may appear.

Contraindications

Regarding contraindications, it is worth considering the important point that you should not overload the body unnecessarily. Before deciding to exercise using a butterfly, consult your doctor for advice to rule out any possible side effects.

Health-related problems include:

• fragility of blood vessels and capillaries;
• presence of diabetes mellitus;
• hypertension;
• cardiovascular diseases;
• the presence of a cancerous tumor;
• skin diseases of infectious nature;
• the presence of wounds and ulcers on the legs.

Adviсe

• When performing physical exercises, muscle tension should coincide with exhalation, and relaxation with sigh. Proper breathing is the key to a highly effective workout.
• The number of repetitions of the same movements should be calculated so that you make the last movements with effort.

Errors

Many women do not do exercises regularly and leave them for lack of time or desire. This is considered a big mistake, since the expander will not bring any results in this case.

Exercises on the Butterfly simulator

Inner thigh

The Butterfly simulator became famous thanks to this particular exercise.
To perform this exercise, you will need a chair with a straight back and your butterfly simulator. Sit on a chair, moving slightly to the edge of the chair so that you can move your hips freely, and place your feet together. Place the ThighMaster™ between your knees with the cap facing down.

Place your hands on both handles to hold the butterfly machine in place. Now start squeezing the handles of the machine with your inner thigh.

Note : Do this exercise 50 times every night before going to bed.

Chest and chest

Hold the Butterfly machine so that the edge of the cap is directed toward your chin and the handles of the machine are directed down toward the floor.
Place both hands under the cap, and rest your forearms on the handles.

Start squeezing the handles, bringing your elbows as close as possible and keeping them at shoulder level.

Return your elbows to the starting position with force.

Compare this exercise with this complex for arms and back

Upper body

This exercise is excellent for working almost all the muscles of the upper body.
Continue squeezing the handles while slowly raising and lowering the Butterfly expander. Each position trains a different muscle group in the upper body. Move rhythmically from one position to another with each repetition.

This exercise can be performed either quickly or slowly. For a more intense workout of the chest muscles, extend your arms as far forward as possible.

Do not stop squeezing the handles throughout the exercise; The load can be lightened slightly if you start to get tired. Squeeze the handles only with the backs of your hands.

Triceps

Stand up straight with your knees together and press the ThighMaster against your waist and hip, with the cap in front of your waist.
Place one hand on the top handle and the other on the bottom handle, squeezing your elbows close to your body. (It is very important that your elbows remain in this position throughout the workout in order to most effectively strengthen the back of your arms).

Now press down on the top handle, trying to press it as close to the bottom handle as possible. Don't let go of your hands, return them to their previous position with force.

Compare this exercise to triceps exercises

Abdomen (twisting)

Lie on your back on the floor, bring your legs together and bend your knees, with your feet flat on the floor.
Now place the butterfly expander so that one handle is somewhere in the middle between your thighs, and the other is pointing up in front of your face. In this case, the cap should be directed upwards.

Now lift your shoulders a few inches off the floor, twisting your upper body toward your knees. Press your lower back to the floor while squeezing your stomach.

Exhale as you rise, inhale as you return to the starting position.

Upper back

This exercise can be performed either standing or lying down.
Press one handle of the butterfly machine toward your left side, from your lower back to your forearm, with the cap pointing up in front of your forearm.

The bottom of the handle should be 3-6 cm below the pelvic bone. Hold the resistance band firmly with your right hand.

Place your left forearm on the extended handle of the machine, and then begin to squeeze your forearm downwards using the inside of your elbow, towards your thigh.

Return to the starting position with strength. Repeat the exercise on the other side.

Like a nut...

Exercises designed to strengthen the hips and buttocks for women and men are in most cases the same; they differ only in the number of repetitions and the weight of additional equipment. As for the Butterfly exercises, they are universal and are great for both men and women.

On the Internet you can find many videos that will help you perform the exercise technique as accurately as possible and diversify your activities. And my task is to tell you what you will get as a result by performing this or that complex.

Exercise for the inner surface of the legs

Exercise for the inner surface of the legs can be performed from standing, sitting and lying positions. The simplest and most classic example is sitting on a chair, gripping your mini-exercise machine with your thighs and starting to perform abductions and extensions.

It would seem, why is it so complicated? And just at this time, your little assistant will significantly complicate your training process. But don’t lose heart, only the first few classes will be hard, and then you’ll get the hang of it.

It is well known that strengthening the inner thighs is quite difficult, and there are not so many special exercises. 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 you to burn more calories.

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. Do not make sudden movements under any circumstances, so as not to accidentally injure a muscle or ligaments.

Exercise for the buttocks and inner legs

• Lower yourself to the floor on your back and squeeze the expander with your thighs. Slowly lift your pelvis up, squeezing the “butterfly”, hold at the top point for 3-5 seconds and slowly return to the starting position. You can perform the same exercise statically, holding at the top point for as long as possible. 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 your knees in and out. The secret is the same - stay at the maximum point of tension for a while and do not rush to relax the muscles

Breeze exercises to train the thighs and buttocks

General recommendations

The exercises that can be performed on an expander are quite simple, but varied. They are quite enough to work out the muscles and keep the body toned. To pump up a certain part of the body, perform at least 2 different exercises for this muscle group. Since the “butterfly” provides a small load, we recommend using a multi-repetition training approach, that is, perform each exercise 15-20 times. If your level of physical fitness allows, then increase their number. The ideal option for training on an expander is to pump all the muscles in one workout. This method is called "fulbadi". In other words, you're working your entire body in one day, rather than just focusing on your butt or just your back.

Tell us in the comments if you have a butterfly expander at home? How often do you practice it and what results have you achieved?

Main photo: 1000sovetov.ru.

Conclusions and observations of people who used the simulator

• The butterfly is a great way to start working on your thigh muscles;
• This device cannot be considered a complete replacement for all simulators, because basically only some muscle groups are worked out;
• It is quite light and does not take up much space;
• Cheap, so everyone can buy;
• Ordinary ones break down very often, and professional ones are quite expensive;
• Exercises for the arms and chest are uncomfortable to perform and may cause pain, calluses or pressure on the skin.
• There is no way to change the load, which means that over time you need to switch to another projectile.
• Increases muscle tone in the arms, buttocks, chest, and upper back.

Butterfly expander: exercises for arms, shoulders and back

These exercises are suitable for working your arms, shoulders and back:

• The exercise can be done in either a sitting or lying position. The butterfly is taken with both hands and rises up, the arms are compressed. The shoulders should be tense. To increase the intensity of the load, you can move your arm as far as possible.
• Place the expander under your arm so that its head points toward your body. You need to bend the handle with your elbow. This exercise makes it possible to work the largest muscle of the back.
• Another exercise for the arms and back. The expander should be taken in bent arms on the line of the chest. As you exhale, press down on the handles, then return back. A similar action is performed with straightened arms.
• Take a standing position. Take the expander and press it with your left limb to your lower back. The second hand should press the second handle and grasp the waist. Inhaling, return to the original position. Repeat 10-15 times for each hand.
• You need to stand up and stretch your arms forward. Using an overhand grip, try to bring the backs of your hands together. First do up to 5 repetitions, and then increase the number to 20.

Advantages and disadvantages

The low cost of the device is definitely its advantage, and, as they say, “what you pay for is what you get.” It's the same with Butterfly. A cheap exercise machine will last no more than a year if used regularly. Therefore, those who intend to seriously take care of their figure should not rush to the lowest cost offer. Many people who use such devices often say that there is not enough power, and the battery power is quickly consumed and they have to be changed frequently. Such indicators are not surprising if a cheap purchase is made.

Also, you should not rely only on the Butterfly exercise machine to reduce body fat. Of course, it will help improve metabolism in cells, which will speed up the process of losing weight, but it cannot replace full-fledged exercise and training. This is a great addition to sports to relax your muscles and strengthen your results.

Another advantage of the device is that it helps well with back pain and perfectly relaxes muscles after a long day of work. But you shouldn’t believe tempting advertising and think that there is a miracle device that can get rid of excess weight while eating another kilogram of sweets.

What to look for when choosing a butterfly exercise machine

Almost all butterfly exercise machines for arms and legs have the same design and dimensions. Therefore, when choosing, you should only evaluate the brand, materials and other characteristics of the projectile. It is important to pay attention to the following features:

• The quality of the coating (usually plastic or polyethylene foam) is an entirely individual choice, but “foam” is usually more pleasant to the touch.
• Metal frame – steel is the best choice.
• Spring mechanism – the weak link is usually the connector body. In the best models it is made of a metal alloy, in cheaper ones it is made of plastic.