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Overview
Before you dismiss adductions and abductions as workouts only for women, realize that top body builders have routinely used these two exercises to help define their hip muscles and inner thighs before going to competitions. These exercises help to create definition and strong muscle-separation lines on the outer and inner legs. Adductions consist of starting with the legs apart and squeezing them together, while abductions consist of starting with the legs together and pulling them in opposite directions.
Some machines will allow for both adductions and abductions to be performed. Other machines will only perform one exercise or the other.
Setup
Adjust the back rest of the seat as necessary so that you are not sitting too far forward or backward when performing this exercise.
Movement
For adductions, start with the legs separated and slowly pull them together as close as possible and squeeze for a moment. Then, resist and continue to pull as you slowly allow the legs to come back apart.
For abductions, begin with the legs together and slowly press them outwards to each side as far as possible and hold them there for just a moment. Then, resist and continue to push as you slowly let the legs come back together.
Tips From the Trainer
Adductions and abductions have been used by top body builders to build impressive inner and outer thigh development. While this isolation exercise certainly isn’t best for building muscle mass, it has its place for developing the cuts and lines in the upper thighs.
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