Bowflex 2 manual Seated HIP Abduction, Ankle Inversion

Leg Exercises

SEATED HIP ABDUCTION

Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus.

Pulley position: Wide.

Starting position:

•Sit with one side near the Power Rods, and attach a handle/strap to the ankle farthest from the machine.

•Adjust your position away from the machine so that tension is created.

•Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

Motion:

•Slowly move the attached leg outward away from the pulley, keeping your hips and spine perfectly still.

•Slowly control the leg back toward the pulley, returning to the starting position.

Key points:

•Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability.

•Keep your spine straight and your hips level.

START

FINISH

ANKLE INVERSION

Muscles worked: This exercise strengthens and develops the muscles on the inside of your lower legs (tibialis anterior and posterior). These muscles are essential for standing balance, support/alignment of the knee, and lateral agility of the ankle.

Pulley position: Narrow.

Starting position:

•Sit on the bench with one side of your body facing the Power Rods.

•Attach the handle around the ball of the foot closest to the pulley.

•Straighten the attached leg and sit up straight.

•Allow the foot to rotate toward the Power Rods, keeping tension in the cables.

Motion:

•Keeping your leg stationary, slowly rotate your foot away from the Power Rods.

•Slowly return to the starting position without relaxing.

Key points:

•Movement should occur only at the ankle, keep the rest of your body motionless.

•You should feel tension in the inside of your calf throughout the entire motion.

START

Both the Ankle Inversion and Ankle Eversion exercises will be easier if you utilize this unique cuff placement. Simply separate the cuff from the handle, sliding the handle half way between the cable D-ring and the cuff. Fold the cuff in half and place the foot through with the cuff and D-ring on the inside of the foot for eversion and outside of the foot for inversion.

FINISH

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