It is usually an area that is not worked much but, simultaneously, one that we want to ‘mark’ or reinforce the most, especially women. And we don’t know many exercises to work the abductors! Therefore, in the following article, we will give you some to add to your routine.
Contents
Facts about the abductor’s muscles
Before moving on to the exercises to work the abductors, you must learn about these muscles located on the legs and sides of the hips.
The abductors are one of the areas most affected by flaccidity, especially when we are of a certain age. For this reason, it is essential to tone it together with a routine for the quadriceps. Although it is not a ‘visible’ area like the arms or the abdomen, our legs will be well-toned if we have strong abductors.
The best exercises to work the abductors
Many prefer the ‘quick’ fix of removing fat from the inner legs through different treatments but don’t spend time on their training. This area is the one that accumulates the most fat in women and also the one that presents the most amount of cellulite. How to avoid or improve it? With exercise! Some effective ones are:
1. Ballerinas
This is one of the most effective and complete exercises to work the abductors we can find. And the best is that you can do it at home or in the gym since it does not require any particular machine.
To do this, stand up with your legs wide together. Bend your knees and ‘point’ your feet to the sides, like ballerinas do, with your heels together. Lower yourself as far as you can without letting your knees go past the line of your toes.
2. Lateral squats
You can not miss some good squats in the exercise routine to work the adductors. But in this case, with a variable. To start, spread your legs apart and keep your back straight. Bend your knees and stretch your right leg out to the side. Support your heel and point your foot toward the ceiling.
3. Swiss ball leg raise
This exercise is performed on the floor and requires a mat and a Swiss ball. There are different ways to do it. The easiest one starts on your back with your arms at your sides. Hold the ball between your legs at calf height. Raise and lower your legs, putting pressure on the ball so it does not fall.
Another option is from the side: rest your right arm on the mat and all that side of your body. Once you have gripped the ball with your calves, try to raise your legs and separate your right leg from the ground. Go up ten times before changing sides.
4. Elastic band stretches
This element can be found in gyms, or you can buy and use it at home to train any body part. Stretching with a rubber band is one of the best exercises to work the abductors.
You have to fix the band to a post or something very resistant. Attach the other end to the right ankle. Stand back far enough so that the rubber is well stretched and puts up resistance. Raise the leg to the side, trying always to be tested and reach the height of the hips. Perform ten repetitions and switch sides. If you don’t have a rubber band, you can use a TRX rope.
5. Plank with scissors
It is a somewhat tricky exercise if we are beginners, but it has excellent results in case you want to have well-toned adductors. Begin in the plank position: face down on the mat, support your forearms and hands, lift your body off the ground, and distribute the weight with the balls of your feet.
Now the movements begin: open your right leg to the side, hold for two seconds, and close. Do the same with the left leg. Repeat ten times on each side.