Thigh Adductor

Starting position:

Choose the appropriate weight on the machine. Sit on the seat, put your soles on the pedals and straddle your legs with your knees bent at about 90 to110 degrees. Fix your thighs (inner side) against the rests. Grab the stabilization handles and firm up your torso.

Exercise:

From the starting position, contract your abductors and pull your legs together. Then return to the starting position but do not release the weight completely. Inhale in the starting position and exhale at contraction (pulling your legs closest together). Do the required number of repetitions.

Note:

Choose the weight based on your fitness level. Begin 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.

Recommendation:

Adjust the movement frequency to your breathing while carefully sensing contraction in your abductors.

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This is probably the most popular adductor exercise. It involves both hip joints and affects the lower back so make sure you fully control the motion in both ways.

The movement shouldn’t be fast and upper body must be kept stationary.