Static Adductors

The static adductor lift is an excellent exercise for toning the inner thigh adductor muscles in the comfort of your own home.

Lie on your side with both feet pointing forward, with your upper leg crossed over the lower leg, with the foot of the upper leg resting on the floor.
 
 
 
Keeping your knees and toes pointing forward smoothly lift lower leg to a position of about 30 degrees, hold for as long as you feel comfortable with, 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 on 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

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.