abductors Archives - Body Building and Fitness News Blog

Lateral band walk exercise

The vast majority of useful exercises involve some kind of resistance and the lateral band walk exercise is perfect when looking to strengthen the top of your thighs as well as the abductor muscles. Using one of the fitness bands readily available today, place the band around either your lower legs or your knees. The knees tend to offer less resistance and are therefore often a good starting point whereas placing the band around your ankles is tougher. Stand with

Lying Crossover exercise

While the lying crossover exercise, which may require the help of a partner, looks a little brutal, in reality it is very simple to do and very effective especially for muscles such as your abductors. Initially you need to lie on your back on the floor with your legs extended flat outwards. Simply bend the knee of your left leg and crossover your right leg attempting to touch the floor with the knee of your left leg. This is where

IT Band and Glute stretch exercise

The IT Band and Glute stretch exercise is a very useful exercise when looking to strengthen the top of your thighs, glutes and your abductor muscle in particular. Simply lay on the floor and tie an IT Band, belt or rope around your foot. Swing your left leg to the right-hand side ensuring that the leg remains extended and keeping hold of the belt, rope or IT band. Pulling on the material tied to your foot, pull upwards and extend

Monster walk exercise

The monster walk exercise may look a little different but it will give your legs and in particular your abductor muscles a real workout. You can buy a special band to place around both your ankles creating tension when you walk. The monster walk exercise, from a starting position where your legs are shoulder width apart joined by the band, requires you to take small steps forward, left, right, left, right feeling the tension the band creates around your legs

Fire hydrant exercise

While we appreciate some of these exercises have very bizarre and strange names, stay with us and you will feel the benefits. The fire hydrant exercise is very simple, start on all fours with your hands and knees touching the ground and simply raise your left leg out away from your body while still maintaining the bent position. Lift your leg as high as possible, similar to the motion your pet dog will go through every day, pause at the

Windmill exercise

One of the simplest and most effective ways to exercise your abductor muscles is with what is known as a Windmill exercise. All you need to do is lay on your back with your arms outstretched to the side and your legs as straight as possible. Taking your left leg, lift this to a 90° angle and then turn to the right, crossing over your right leg, and touch your left leg onto the ground near your hand. For those

Iliotibial Tract-SMR

Iliotibial Tract-SMR exercises are very helpful way to build up strength in your abductor muscles and while it looks very easy, which it is, you will be surprised at the results. To carry out this exercise you will need a foam roller which is placed on the ground. Lay on your side and position the foam roller between your knee and your hip, with your arm at a 90 degree angle supporting your shoulder, and simply roll down the foam

Thigh abductor machine exercise

Thigh abductor muscle machines are commonplace in the modern day gym and are an extremely useful way to exercise your abductor muscles. The key to focusing on the abductor muscles is to ensure that the upper half of your body remains stationary while you are sat at the abductor machine. Simply select the weight with which you feel comfortable and position your legs, bent at the knee, straightforward from your body. Now you simply press against the abductor machine pads

Side laying clam exercise

While some people go for complicated workout routines, something as simple as a side laying clam exercise can really help to strengthen your abductor muscles. The starting position is lying with your left side on the ground, with your right leg line on top of your left leg, and your left arm on the ground supporting your head (please note your head should not be raised). Bend your knees at a 90° angle with your hip and push your right

Standing hip circles

Standing hips circle exercises are perfect for stretching out the abductor muscles and core muscles. In theory they are very simple but to get the most out of a standing hip circle exercise you should do them as slowly as possible. This brings all of the muscles into play and helps to strengthen the hip and thighs. The exercise is straight forward, stand on one leg and lift your unsupported leg to 90° angle at the knee. This is the

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