Training your abductors is a vital part of strengthening and trimming your legs. Whether you are a workout pro or creating your first training plan, the exercises below will help you meet your fitness goals.
resistance band seated hip abduction
1. Begin by sitting on a sturdy and stable chair. Make sure your feet are flat on the floor and your knees are bent at a 90-degree angle.
2. Take your resistance band and loop it around both of your thighs, just above your knees. Ensure the band is flat against your thighs and not twisted.
3. Keep your feet hip-width apart, and your hands resting on your thighs or on the sides of the chair for support.
4. Slowly push your knees outwards against the resistance of the band. You should feel the tension in your hip and outer thigh area, which are your abductor muscles.
5. Hold this position for a few seconds, then slowly bring your knees back to the starting position.
6. Repeat this movement for your desired number of repetitions.
7. Remember to keep your back straight and your core engaged throughout the exercise.
8. For best results, perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the band's resistance.
9. As you get stronger, you can increase the resistance of the band or perform more repetitions.
10. This exercise can be done 2-3 times a week as part of your lower body strength training routine.
Remember, it's important to warm up before starting any exercise routine and cool down afterwards. Always consult with a fitness professional if you're unsure about an exercise or its technique.
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