Bowflex 51370 manual Standing Hip Abduction, Seated Hip Adduction

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Leg Exercises

		Standing Hip Abduction
	Muscles worked: This exercise will not burn off fat		Motion:
	from your hips or outer thigh! There is no exercise		• Slowly move the attached leg outward to the
	that will burn fat from a specific area. This		side away from the pulley (30-45 degrees),
	exercise will, however, strengthen the muscles on		keeping your hips and spine perfectly still.
	the sides of your hips (gluteus medius), especially		• Slowly return to the starting position without
	on the standing/support side. Use light resistance		relaxing.
	and controlled range of motion on this exercise.
	You may also think of this exercise as a tool for		Key points:
	challenging your ability to stabilize your hip on the		• Do not use this exercise for losing fat from your
	supportive leg.		hips. It will not make your hips smaller. Use it to
	Pulley position: Narrow.		develop hip strength and stability.
START			• Use a very small range of motion. More is not
			better.
	Starting position:		• Keep your spine straight and your hips level. Try
	• Remove the bench, stand with one side near the		not to raise your hips when raising your leg to the
		Power Rods®, and attach a handle /strap to the	side.
		ankle farthest from the machine (outside leg).
	• Stand up straight, lift your chest, tighten your
		abs and maintain a very slight arch in your lower
		back.
	• Adjust your position so that there is some
		resistance in the cables.
	• In the beginning, you may hold on to the Power
		Rods® for added stability.
FINISH

	Seated Hip Adduction
	Muscles worked: This exercise will not burn	Motion:
	off fat from your inner thighs or make them	• Keeping your hips and spine perfectly still, slowly
	smaller! There is no exercise that will burn fat	move your attached leg toward the center/
	from a specific area. This exercise will, however,	midline, away from the pulley.
	strengthen the muscles on the insides of your	• Slowly control the leg back toward the pulley,
	thighs (adductor muscle groups). It also works	returning to the starting position.
	the muscles on the outside of your hip (gluteus
	medius) on the side that you are standing on. Use	Key points:
	very light resistance and small range of motion on	• Do not use this exercise for losing fat from your
	this exercise. Think of this exercise as a tool for	thighs. It will not make your thighs smaller. Use it
	challenging your ability to stabilize your hip and	to develop hip strength and stability.
START	stand on one leg.	• Keep your hips and spine perfectly still.

Pulley position: Wide.

Starting position:

•Sit one side near the Power Rods®, and attach a handle/strap just above the calf (below the knee) on the leg nearest the pulley.

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

•Bend the leg farthest from the machine and place the foot flat on the platform. Straighten your exercising leg and hold it just off the ground.

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

FINISH