Abductor & Adductor Exercises

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Abductor and adductor exercises are a great way to work out a few key parts of your body. Find out about abductor and adductor exercises with help from a longtime personal trainer in this free video clip.

Part of the Video Series: Cardio & Strength Exercises
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Video Transcript

Hey, this is Stephany with Elevate Fitness, and today we're going to do side lying adductor exercises. Now the adductor muscle is going to be a bunch of muscles that are going to be located on the inner thigh. Some of those muscles include the adductor longus, the magnus and the brevis. You're going to do a side lying leg extension, keeping your foot flexed, knee locked, leg totally straight and you're just going to do a short motion of lifting up and down. Now for a beginner just doing anywhere from 15 to 20 of these will probably be challenging. If this becomes easy for you, you can put ankle weights on and you can add weight to the foot. Now a progression movement is going to be going onto your elbow doing a side plank and doing the same movement where you lift the leg up and down. It's going to challenge the inner thigh in here and also challenge the inner thigh that's stabilizing you while you do a side plank. And if you want even more progression, you can come up onto your hand, do the same movement, up and down, stabilizing and you also want to make sure when you are doing this movement that your core is straight, is tight, your stomach is drawn into the spine and your head is also in neutral position. This is Stephany with Elevate Fitness, and we just did side lying adductor exercises, get lifted.

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