Abduction
The exercise abductors are another way to get well-muscled to make your friends pale legs. They are also used to treat pain in the hips and knees in physiotherapy sessions.
- Lie down on your mat, on one side, with your body stretched out, and both feet in a flexed position.
- Use your forearm to support the weight of your head and place your arm on the floor in front of you, to help keep your balance.
- Keep your legs stretched out and lift one leg as high as you can, then slowly lower it.
- Perform two to three sets of ten leg lifts and then perform the same session on the other side.
Tip: Wear ankle weights or an elastic band on your feet to add resistance and increase the difficulty of the exercise.
Adduction
The adductor exercises are similar to the abductor exercises, but this time the position of the legs changes and the focus is on the leg on the floor. The hips, inner thighs, and leg muscles are strengthened.
- Lie on your side, just as in the abductor workout position, with your legs stretched out and parallel to the floor.
- Keep your arm on the ground under your head, put your head in your hand for support, and place the other arm in front of you.
- This time cross the leg to the sky over the leg on the floor and slowly raise the leg off the floor toward the ceiling, with the foot flexed.
- Lower your leg. Do two to three sets of ten, then repeat on the other side.
Tip: You can wear ankle weights or straps to increase resistance.
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