Exercising at home can be no less effective than going to the gym. For them, you can use quite simple and affordable devices, for example, a butterfly expander. This compact apparatus allows you to train muscles through elastic force compression (deformation). Exercises with a butterfly expander for women give you the opportunity to work out your hips, buttocks, back, abs, and arms. It is important to know how to do them correctly.

The device consists of a springy head and two semicircular levers, which are turned in the opposite direction. They resemble wings, which is why the mini-simulator got its name. The parts are made of neoprene, since this material is not prone to slipping and causing discomfort to the skin during training.

The exercise machine is great for home exercise. It helps achieve the following results:

• Elimination of tension and fatigue in the muscles of the neck, shoulders, and back.
• Tightening the abdominal muscles and giving them relief.
• Getting rid of excess weight in the stomach, hips and other problem areas.
• Formation of beautiful and elastic buttocks in women.
• Prevention of diseases such as arthritis and osteochondrosis.

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Exercises for hips and buttocks

With such a device they become much more efficient.

• You need to stand straight, place the product between your thighs and bring your knees together to connect the handles. The hips move apart and the spring relaxes. At first, do about 20 times, over time the number can be increased to 50.

• The same can be done by sitting on the floor. There is no support for the back - the balance is supported by the press. Here you can also engage the inside of your legs.
• Lie on your right side, legs bent at the knees, which are located between the wings of the projectile. The left knee is slowly moved to the side, then the leg returns to its original position. The same is done for the opposite side. Repeat 15 times.

Exercises for the abs

To work your abdominal muscles, use the following exercises:

• You need to lie down, place your feet on the stake, knees bend. The first handle of the butterfly is located between the legs, the second is fixed with the hands. The projectile head looks up. Raise your legs, squeezing the apparatus and simultaneously straining your abs.

• The simulator is applied to the wall. Step back and stand on your knees at right angles. The distance from the body to the wall should be approximately a meter. Tilt your torso, bend at the waist and stretch your arms towards the floor so that your elbows are at a right angle. Stay in this position for a couple of seconds.
• Attach the projectile to the wall. Turn your back to him and take him from above. Squat down on your knees and pull it so that your elbows move towards your knees. Having dropped as far as possible, tighten your abs and hold.
• The projectile is mounted on the wall at chest level. You need to stand sideways to it and grab the handle. Now turn your back and move a little. Return to the original position.
• Attach the product to the bottom of the wall. Take a pen and stand sideways. Step back a little and make a movement similar to chopping with an axe, turning your torso as you do so. For the second side, do the same.

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. Exhaling, press down on the handles, then go 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.

Chest exercises

These exercises not only strengthen your chest, but also work your back, shoulders and arms at the same time. Here are some examples:

• The exercise machine is taken so that its head is located on the chin line, and the handles are directed downwards. The head is clasped with your hands, your forearms are placed on the handle.
• The same exercise can be performed by squeezing the product.
• Stand up, place one limb forward, turn the other about 45 degrees. The projectile is located at the back and is grasped by the handles. As you exhale, extend your arms forward without raising your shoulders. Do this at least ten times.
• You need to stand up straight with your limbs at shoulder level. The expander is folded in half, picked up, then they rise up. Do deep bends in different directions.
• Secure the product to the bottom of the wall, stand with your back to it and grab the handles. Bend your limbs at the elbow joints and lift the projectile to your chest. You can place your foot slightly forward - this will provide stability. It can work with one hand or both at once.
• The butterfly is attached at chest level. You need to stand with your back against the wall and grab the exercise machine by the handles. The arms are moved to the sides, then you need to slowly move away from the wall, leaving one limb forward.

Basic rules of classes

To make training with an expander useful and effective, consider the following recommendations:

• To achieve significant results, you need to exercise regularly. Dedicate to training several days a week, working different muscle groups so that they have time to recover.
• Exercise for at least half an hour a day. You can break the lesson into several parts throughout the day.
• The load should be increased gradually as the muscles get used to it. The number of repetitions is determined individually. Start with 2-3 approaches and gradually increase.
• Before you start exercising, do a five-minute warm-up. This will prepare the muscles for stress and prevent injury. In the absence of this, muscle pain and sprains are possible.
• It is recommended to supplement exercises with proper nutrition. It is recommended to train no earlier than an hour before meals and 2 hours after it.

The simulator has no contraindications as such. But you shouldn’t overload your body. If some exercise is contraindicated for you, then you shouldn’t do it with a butterfly.

If you have certain health problems, consult with a specialist before starting exercise.

The legs receive quite a lot of load during a number of exercises. There are a number of conditions in which it is not recommended to use the device:

• diabetes;
• fragility of capillaries and blood vessels;
• high blood pressure;
• pathologies of the heart and blood vessels;
• oncological diseases;
• ulcers and wounds on the legs.

The butterfly expander exercise machine, exercises with which help to work out the whole body, is a simple and compact product. It is important to exercise regularly and also adhere to proper nutrition. This will help you notice obvious results after a couple of months of training. Examples of exercises can be found in the video below.

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.

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, the Butterfly manufacturers 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.

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.

Why is it effective?

It turns out that everything is very simple. Of course, you can do the usual ones, and you will also achieve success, your legs will become slimmer and stronger.

But the effect will appear a little later than when working with the “butterfly”. And the inner thighs are more difficult to train, but with this device the problem is solved immediately.

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.

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.

Abdomen (twisting)

Lie on your back on the floor, bring your legs together and bend them at the knees, with your feet flat on the floor.

Now place the butterfly resistance band so that one handle is located 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 facing 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.

Expander Butterfly for breeding

On the shelves of sports stores you can find the closest “brother” of our “butterfly” - this is the so-called “chest”, or expander for extension for training the hips and buttocks. It has the same shape, only the levers are compressed in their original position.

By exerting effort during exercises, you spread the levers, decompressing the spring. This works the abductor muscles of the thighs, removes the “ears” very effectively, and tightens the buttocks.

Breeze exercises to train your thighs and buttocks

	1. Standing on all fours in table position, position the expander so that the handles are fixed on your knees and the head is facing back. Raise one knee to the side as high as you can. Repeat 15-20 times on one and the other leg. 2. Lying on your side, secure the Butterfly expander with the handles on your knees. Raise your top leg as high as you can. Repeat 15-20 times on one and the other leg. 3. Lying on your back, lift your pelvis so that the front surface - stomach and thighs together form a straight line. Secure the machine with the handles on your knees so that the head points down. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	4. Sitting on a chair, secure the exercise machine with the handles on your knees so that the head looks down. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	5. Place your hands on the chair, keeping your back straight. Knees bent. Secure the machine with the handles on your knees so that the head faces backward. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	6. Sitting on a chair with your feet on a high stand, secure the exercise machine with the handles on your knees so that the head looks down. Spread your knees out to the sides as wide as possible. Repeat 30 times.

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.

Where can you buy expanders?

This “butterfly” became not only my assistant. Many who came to me for a cup of coffee, seeing her, immediately said - come on, come on...
If you liked this really great butterfly exercise machine for working out your hips, buttocks and chest, then you can buy it at online store.

In almost every gym you can find a wonderful and irreplaceable exercise machine with a beautiful name. The “butterfly” expander belongs to the group of strength training equipment; it is named so because during its use the movements resemble the wings of a butterfly. The “butterfly” is indispensable for women who want to work out the muscles of the chest area and achieve a beautiful bust line. You can also train your buttocks, legs, thighs, arms and even your abs. “Butterfly” will help strengthen both individual areas of the body with the help of isolated exercises, and the relief of the body as a whole.

Exercises on the “butterfly” expander for the hips, legs, buttocks

The butterfly expander is effective for training the lower body; its work is based on the principles of elastic deformation.

Exercises for the hips and inner legs

The most effective exercise for the inner thighs is the abduction and extension of bent legs. There are not many exercises for this zone, but this is one of the most effective.

Exercise

• Sit on the machine like a chair, bend your knees.
• The feet should be pressed firmly to the floor surface.
• Bring your legs together and spread them, trying to stay at the maximum point for 3-5 seconds.
• Do not make sudden movements: this can damage the ligaments.
• Smoothly bring and spread your legs, keep your back straight.
• Repeat the exercise 30 times in 3 sets. At first, use small weights, gradually increasing the load.

Popular

Exercises for the buttocks and inner legs

Using the “butterfly” you can effectively work out the gluteal relief; an exercise in a lying position is ideal for this.

Exercise

• Lie on your back, hold the expander between your thighs.
• Slowly lift your pelvis up, squeezing the “butterfly”.
• Stay at the top point for 3-5 seconds and slowly return down.
• Repeat the exercise 50 times in 5 approaches.

Exercise

• Lie on your side, bend your knees.
• Hold the expander between your legs and slowly open your knees.
• Hold at the maximum point and keep your muscles tense.
• Repeat 50 times in 5 sets.

Exercises for a flat stomach and strong abs with the butterfly exercise machine

Abdominal training with an expander brings excellent results if done correctly and regularly. Remember a few basic exercises.

Exercise

• Lie on the floor, bend your knees.
• Clamp one handle of the expander between your legs, fix the second with your hands.
• The head of the exercise machine should face up.
• Raise your legs, squeezing the apparatus and tensing your abs.
• Repeat the exercise 40 times in 4 sets.

Exercise

• Attach the expander to the wall, turn your back to it and take it from above.
• Squat down on your knees and pull so that your elbows drop towards your knees.
• Having reached the lowest point, tense your abs and hold for 3-5 seconds.
• Repeat the exercise 30 times for 3 approaches.

Exercise

• Attach the expander to the bottom of the wall.
• Take a pen and stand sideways.
• Step back a little and make a movement similar to chopping with an ax with a twist of your torso.
• Repeat the exercise on the other side.
• Do 40 reps of 4 sets, alternating sides.

Exercises for arms and chest on a butterfly expander

The simulator uses the pectoralis major muscle, the clavicular region, the anterior delta and the short head of the biceps. This way you not only pump up your arms, but also tighten your chest.

The butterfly curl is a key movement for creating strong arms and a beautiful female bust line. To perform the exercises correctly, you need to adjust the simulator specifically for yourself. Set a comfortable degree of stretch for the pectoral muscles and a starting position for the arms. To do this, move the stick responsible for selecting the weight to the desired height on the adjustment scale.

Always sit on the machine upright, keep your back straight, and make sure your shoulders are parallel to the floor. Place your feet on the floor and look forward.

Recommendations for bringing your arms together on the butterfly machine

1. Try not to straighten your arms completely, keep them slightly bent at the elbows.
2. Stay at the point of contact, tense your pectoral muscles.
3. Do not throw the weight, but slowly open your arms, maintaining tension.
4. Bring your hands together faster than you open them.
5. Keep your shoulders parallel to the floor.
6. If you have severe chest asymmetry, you can do a pinch with only one arm to pump up the muscles.
7. The number of repetitions on each side should be the same if you do not have obvious asymmetry.
8. Start with light weights, gradually increasing the load with each week of training.

Exercise

• Sit on the simulator, and as you exhale, begin to bring your arms together.
• At the end point, bring your arms together so that your pectoral muscles contract, hold in this position for a couple of seconds.
• It is very important to maintain peak muscle contraction.
• Perform abduction and extension of your arms 20 times in 4 approaches.

The crazy pace of work does not allow many women to visit fitness and gyms. However, there is a home exercise machine to keep your muscles toned. The butterfly expander is a compact and effective exercise machine for home muscle training through the principle of elastic force compression (deformation). The butterfly expander and regular exercises with it allow you to work out the muscles of the hamstrings, triceps, shoulders, arms, abs, etc.

The butterfly expander consists of:

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

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

Functions of the butterfly expander

The butterfly exerciser at home can be used for women. It also helps:

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

Rules for training with a butterfly expander

When practicing on your own using a butterfly expander, you must consider and follow a number of rules:

1. To achieve a noticeable effect, classes must be regular.
2. Duration of training is at least 30 minutes per day. The workout can be divided into several approaches, for example, perform the exercises for 10 minutes, then during the day 2 more approaches of 10 minutes each.
3. Increase the load gradually as the muscles become accustomed. The number of repetitions is calculated individually for each woman; sometimes you can do 2-3 exercises through force.
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.
5. If you do not warm up, your muscles will stretch, and after training you will experience sprains, muscle pain, and possibly even cramps.
6. Along with exercise, you should adhere to proper nutrition, increase the amount of protein foods, vegetables and fresh unsweetened fruits in your diet.
7. Exercises on the butterfly expander must be performed 1 hour before and 2 hours after meals.

After completing your workout with an expander, you can do stretching exercises for the muscles being trained and perform several yoga exercises. They will help restore the elasticity of ligaments and muscles, avoid their soreness and tension (soreness).

Exercises with a butterfly expander

For thighs and buttocks

1. With a butterfly expander, performing a complex of buttocks, you can achieve a noticeable improvement in their appearance, strengthening, as well as noticeable weight loss in these areas. To work out the inner thighs, women are recommended the following exercises:
2. Sitting on a chair, bend your legs at an angle of 90 ° and rest your feet on the floor. Place the butterfly expander between your knees so that the machine opens upward. Slowly squeeze and unclench your legs, trying to completely bring your knees together. The back should be straight, the stomach should be pulled in. As you inhale, the expander unclenches, and as you exhale, it contracts. Perform 35 – 50 times, 2-3 approaches.
3. Sitting on the floor, to ensure stability and rigidity, fix your 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 upward. Squeeze the expander with your thigh muscles with slow movements, slightly straining them. As you inhale, unclench the expander, and as you exhale, squeeze it again. The back should be straight, not slouched, with the chin pressed to the neck. Perform 35-40 times in 3-4 approaches.
4. Lie on your back on an exercise mat. Bend your knees at an angle of 60° and place your feet on the floor. Hold the butterfly with your thighs. As you inhale, slowly unclench the expander, and as you inhale, squeeze it, trying to completely bring your knees together. In this case, 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 40-50 times in 3-4 approaches.
5. Standing on your knees, place your hands on the floor and place the exercise machine on the outside of your thighs. As you exhale, slowly swing your legs to the side, unclenching the machine, and while inhaling, return to the starting position. To be effective, 35-40 repetitions in 3-4 sets are enough.

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

For the press

A butterfly expander and a set of exercises with it, specially designed for this area, will help you tighten and strengthen your abdominal muscles, make them sculpted and lose weight at the waist.

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

To lose weight in the waist (buttocks) and pump up your abs using a butterfly expander, you need to perform a set of exercises 4-5 times a week. Noticeable results can be seen after 7-8 sessions.

For the chest

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

1. Wrap your hands around the butterfly machine and raise your arms to shoulder level. Slowly unclench and compress it as much as possible, using only the strength of your arms and chest muscles. Perform 20-30 times in 3-4 approaches.
2. Stand straight, extend one leg back and turn it at an angle of 45°. Grasp the butterfly with your hands behind your back, holding it by the handles. As you inhale, slowly “open” it, and as you exhale, close it. Do not raise your shoulders, your neck should be relaxed. Only the muscles of the arms and chest are involved and work. Do 3-4 sets of 45 repetitions.
3. Stand up straight, pick up the butterfly expander by the handles and pull it up above your head so that it opens up outward. Unclench it with your hands as you inhale and squeeze it as you exhale 10 times in 3-4 approaches.

These exercises train your arms, tighten the muscles in the forearms and help you lose weight in this area.

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

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

A butterfly expander and regular exercises with it are an indispensable assistant for home workouts. By exercising correctly and efficiently for 45–60 minutes a day, you can work on and significantly improve the condition of such commonly problematic areas for women as breasts, hips, buttocks, and abs.

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