The pulsing abduction exercise is a good exercise to work the muscles of your outer thigh and buttocks.
Lie on your side with both feet together, toes pointing forward, using your arms to help fix your upper body position. You may wish to lay your lower arm totally straight, and rest your head on this arm.
Keeping your knees and toes pointing forward smoothly lift the upper leg to an angle of about 40 degrees, focusing on using the abductor muscles to perform this exercise.
Smoothly lift and lower the leg only a few inches in a controlled smooth pulsing movement.
You may wish to swap onto the other side and repeat the same process, or simply rest the leg for a brief moment then repeat again on the same leg.
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 / abductors) 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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