Home »
Posts filed under ADDUCTOR (INTERNAL THIGH) WORKOUTS
- Sit on the floor with your knees bent and feet together.
- Interlock your fingers behind your head. This will be your starting position.
- Curl downwards, bringing your elbows to the inside of your thighs.
After a brief pause, return to the starting position with your head up
and your back straight. Repeat for 10-20 repetitions.
- Lie on your back with your feet raised towards the ceiling.
- Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
- Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
- Now, relax the muscles in your legs as your partner pushes your
feet apart, stretching as far as is comfortable for you. Be sure to let
your partner know when the stretch is adequate to prevent overstretching
or injury.
The side leg raise strengthens muscles at sides of hips and thighs. Use
ankle weights, if you are ready to or gradually work up to adding weights.
- Stand up straight,
directly behind a table or chair, feet slightly apart. Hold
onto the table to help keep your balance.
- Take 3 seconds to
lift your right leg 6 to 12 inches out to the side. Keep
your back and both legs straight (hold your abdomen in and do not arch your
back). Don't point your toes
outward; keep them facing forward. Hold the position for 1
second.
- Take 3 seconds to lower your leg back to the
starting position.
- Repeat with left leg.
- Alternate legs,
until you have repeated the exercise 8 to 15 times with
each leg.
- Rest; do another set of 8 to 15 alternating
repetitions.
- To begin, sit down on the adductor machine and select a weight you
are comfortable with. When your legs are positioned properly on the
leg pads of the machine, grip the handles on each side. Your entire
upper body (from the waist up) should be stationary. This is the
starting position.
- Slowly press against the machine with your legs to move them towards each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.
