How to Do Abduction Tubing Exercises

Abduction tubing exercises are hip and outer thigh contractions performed with the aid of a rubber band that creates resistance. The effect is much like an abduction performed with weight machines or ankle weights, but the tubing is safer to work with, especially if you are working out alone. Abductions stretch and strengthen the muscles that protect the hip joint.

Difficulty: Moderately Easy

Instructions

1. Fix the tube around your ankle. Loop one end of the tube through the other and tighten it around your ankle. This is the leg that will perform the abduction exercise.

2. Hold the other end of the tube with the opposite hand.

3. Step on the tube with the foot you aren't going to extend so that there is approximately 1 1/2 feet of tubing between your encircled ankle and the tube running beneath your foot. This creates optimal resistance.

4. Lift your leg, slowly out from your body in one fluid motion until your leg is as high as you can lift it. Keep your knee straight throughout the lift.

5. Lower your leg slowly in one fluid motion until you return to your starting position.

Tips & Warnings

• Work the back of the shoulder by abducting the leg and the opposite arm out from the body simultaneously.
• Move your feet closer together to create greater resistance on the abducting muscle.

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