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Step 1
Use a pulley machine to do standing cable adductions to tone your adductor muscles in your legs. Standing exercises are useful in toning the adductors because they engage the muscles in the same way you use them during other intense athletic activities such as soccer, kickboxing and skating. The body's position during this type of exercise routine helps improve your overall coordination and balance if performed on a regular basis.
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Step 2
Add weight to the pulley machine before doing standing cable adductions. A good way to judge the appropriate amount of weight to use is to see how much you can comfortably lift while doing about ten repetitions with perfect technique. If you find that you struggle or need to alter the proper form while doing each adduction then you are probably using too much weight and should decrease the amount on the machine.
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Step 3
Attach an ankle cuff to the pulley machine and then secure it around your calf. While standing with your feet shoulder width apart, face away from the machine with your attached leg closest to the cable. Stabilize yourself on the unattached leg and make a sweeping, controlled motion out in front of you with the attached leg.
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Step 4
Repeat this motion about ten times for each leg. Do three sets for each leg about two to three times a week. Because this muscle group is often overlooked in many workout plans, it is important to make adductor exercises a regular part of your exercise routine.
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Step 5
Use a resistance band as part of your adductor exercises if you do not have access to a pulley machine. Secure the resistance band around a stable object such as a heavy piece of furniture and attach the other end around your ankle. Stand up straight and perform the same movement as you would with a standing cable adduction, repeating about ten times for each leg.
