Abduct a new workout: Abductors and Adductors

26 Feb

Dearest Readers,

You may be wondering what the heck are abductors and adductors….they are merely politically correct terms for your inner and outer thighs. It’s time to work ’em. All of these exercises come directly from Pilates, which should remind you that pilates is the bees knees. (or the cat’s pajamas…take your pick)

They all involve the same basic body position: laying on your side with your hips aligned with your shoulders and your hips should be stacked perfectly (so as not to lean forward or back). For some exercises your legs will be stacked and for others your top leg will be out just a smigen from your bottom leg (keep hips stacked!). You can either lie completely on your side with your head resting on your arm or you can prop yourself on your elbow (that’s what I did). For these exercises do them all on one side then switch to the other side.

Point Up, Flex Down: This is pretty self explanatory, but you should lay with your feet stacked then slowly point your top foot to the ceiling and flex it down. Do this 10-15 times. Remember to keep it slow and controlled. When you bring your foot down, don’t let it touch your bottom leg keep it just slightly elevated.

half way through the lift up (My forms not perfect...i'm letting my side sag a bit...but i have 3 seconds to take the pic)

Leg circles: For this exercise have your front leg out slightly in front of you (picture like if you were lying on the side of a yoga mat and extend your leg so that it is at the opposite corner…..like a 45 degree angle in front of you). Then lift up your leg about a foot-ish and make small circles with your foot. Do 10 of those, then do 10 in the opposite direction. Tricky tricky.

circle-ing it up

Forward and Backward Pulses: Stack those feet again and lift your leg so it is a foot up, then slowly swing it forward to about where you had it in the last exercise (45 degrees in front of you) and pulse twice (meaning swish it forward twice) then slowly swing your leg all the way behind you (45 degrees behind you) and pulse twice. Never let your foot down, just keep controlling the motion back and forth. Do this ten times and don’t forget: don’t let those hips move!

pulse forward

pulse backward

Bicycles: These are ril ril hard to explain. So I am just going to put up pictures…basically your are bicycling forward with your top leg. When you figure out how to do it, try doing it backward.

start by tucking your top leg in (like your biking on your side)

then extend forward

then swing your leg back

then bring your feet to your butt (then keep "bicyling" aka swing your leg forward bent like this...extend it...swing back...bend...etc)

do all of these and don’t forget to do the other side!!!! Let me know if you need any clarifications on these workouts. Only 4 or so more posts, so tell me what you want to see more of (I love me some comments).

Abduct-ily,

The Toned Toothpick Teacher (T3)

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One Response to “Abduct a new workout: Abductors and Adductors”

  1. Tami March 1, 2011 at 2:33 pm #

    love the toenail polish!

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