Choose the appropriate weight on the machine. Sit on the seat and put your soles on the pedals with your knees bent at about 90 to 110 degrees. Fix your thighs (outer side) against the rests. Grab the stabilization handles and firm up your torso.
From the starting position, contract your abductors and widen your legs as much as you can. Then return to the starting position but do not release the weight completely. Inhale in the starting position and exhale at contraction (widest extension). Do the required number of repetitions.
Choose the weight based on your fitness level. Start with a lower weight. Return to the starting position using a slow, controlled motion and avoid sudden relaxation of your muscle tension. Concentrate on abdominal membrane breathing.
Adjust the movement frequency to your breathing while carefully sensing contraction in your abductors.
This exercise will strengthen the outer side of the hips (abductors) and thighs. Because of several large joints are involved in the movement and lower back is also affected the exercise must be done slowly and with full control. Upper body must be stationary at all times.