How To Do The Hip Abductions Exercise



Benefits Of Hip Abductions

This is one of the leg strengthening exercises that works the muscles in your outer thigh and deep buttocks. The primary muscles that are used in and benefit from this exercise are:

  • gluteus medius (abducts thigh)
  • gluteus minimus (abducts thigh)
  • tensor fasciae (abducts thigh)
  • and the piriformis (abducts thigh)

Strengthening these muscles will help you keep your pelvis level and your body stable as you walk. This exercise is an excellent addition to any fitness routine.

Tips

  • You can do this exercise with or without ankle weights
  • To help you keep your spine straight, lean against a wall
  • To help you keep your spine and neck aligned, support your head with a pillow

Workout Procedure

  1. Lie on the floor on your left side

  2. Lean your back against a wall, and support your head with a pillow
  3. Bend your left knee, and raise your left leg toward your chest
  4. Keep your right leg straight
  5. Breathe in
  6. As you breathe out, raise your right leg 6 to 8 inches

  7. As you breathe in, lower your right leg to the starting position
  8. Repeat this procedure with your left leg
  9. Do 8 to 12 repetitions on each side
  10. Perform this exercise 3 time a week, every other day

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