Step One: Begin by positioning yourself with shoulders down and back with chin tucked. Choose the band that challenges you, yet doesn’t stress the muscles too much. Yellow the lightest resistance and Blue being the strongest resistance. The resistance increases from Yellow, Red, Green and blue.
ABDUCTION EXERCISE FULL
See our full range of resistance bands here.Demonstrating the following exercise known as Horizontal Abduction, this exercise helps to open up the chest as well as strengthen the upper back, thus making it easier to maintain correct posture.įor this exercise, you will be using an exercise band. At the same time, touch your elbow to the opposite knee with each motion. Now begin doing the motions of pedalling a bicycle, stretching the band using alternating leg motions. Bend both knees so that your lower legs are parallel to the floor with feet in the air.
Lie on your back with the band around your feet. Now begin doing scissor-like movements with your legs, stretching the band each time you open them wide. Use your abdominal muscles to maintain the height of your feet off the floor. Lie on your back with legs straight and raised off the ground, and with the band around your ankles. Then jump back up to the starting position and repeat. Now drop your body down into a squat position, at the same time shifting your feet quickly out to the side into a wider stance. Stand straight with feet slightly apart and the band around your ankles. Lift one knee up high, keeping your lower leg hanging vertically, using your hip flexor and abductor muscles. Stand straight with feet together and hands on your hips and the band placed around your toes. Now lift one leg up and out to the side using only your hip abductors and keeping your knee bent throughout the exercise. Keep your upper body still and your feet together during the exercise.īegin the exercise on your hands and knees with the band looped around your feet.
Stretch the band by moving your knees wide apart. Place the band around your knees with legs bent and feet together. Lie on your side, supporting your head on one arm. Hold it for a moment using your hip abductors, then repeat the exercise on the other side. Now as you raise your body, lift one leg up and out to the side until it is horizontal. Loop the band around your knees and drop into a squat position with thighs roughly parallel to the floor. Keeping both legs straight, lift the top leg vertically up as high as you can and hold for a moment. Loop the band around your ankles or thighs. Lie down on your side with your upper body raised and supported on your elbow. Keep your legs straight and hold for a second, feeling the exercise in your hip abductor. Shift your weight to one leg and lift your other leg out to the side, stretching the band as far as possible. Stand naturally with the band looped around your ankles (or thighs to make the exercise easier). If you’re an advanced user, try the fabric covered glute band, which is many time more powerful than the mini bands (you have been warned!): Mini resistance bands can be looped around your legs while doing hip abduction exercises, adding resistance and intensely activating your abductor muscles: So what’s the best way to hit them?įortunately there’s a simple tool which only costs a few bucks and is perfectly designed to workout your hip abduction muscles. It’s also vital for all-round hip strength, which you need to prevent a whole bunch of lower body injuries that can occur as a result of weak hips.īut your hip abductor muscles are hard to workout using weights or machines. Having strong abductors gives you the appearance of wider hips and a rounder butt. They also help you maintain balance when your weight is on one leg. Your hip abductors are the muscles that are located at the side of your hip and are responsible for moving your legs away from your body, out to the side. Hip abduction exercises are important if you want to give yourself a more complete glute workout which is focussed not just on the gluteus maximus but also the gluteus medius, minimus and other hip abductor muscles.
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