Lying Abductors

The lying abductors is a great exercise to help you tone and strengthen the muscles of your outer thigh and buttocks.

Lie on your side, legs together, with one of your outer thighs facing up towards the ceiling.
 

START
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keep the movement smooth and under control aim to keep the leg straight

Throughout the movement, focus on feeling the muscles of the upper leg (outer thigh) and buttocks performing the action.

Keeping your knees and toes pointing forward smoothly lift upper leg to a position of about 45 degrees, hold for a count of 2, prior to lowering under control and repeating, for desired reps.

Swap onto the other side and repeat the same process.

Ankle weights or resistance bands can be used to make this exercise harder.

You can bend your lower leg and use your arms to aid balance during the exercise.

Throughout the movement, focus of feeling the muscles of the upper leg (outer side) and buttocks performing the action.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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