56
FINISH
START
Leg Exercises
Muscles worked: This exercise will not burn
off fat from your hips or outer thigh! 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 (gluteus
medius), especially on the standing/support
side. Use light resistance and controlled range
of motion on this exercise. You may also think
of this exercise as a tool for challenging your
ability to stabilize your hip on the supportive
leg.
Pulley position: Narrow.
Starting position:
• Remove the bench, stand with one side near
the Power Rods, and attach a handle /strap
to the 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.
Motion:
• Slowly move the attached leg outward to the
side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
• Slowly return to the starting position
without relaxing.
Key points:
• Do not use this exercise for losing fat from
your hips. It will not make your hips
smaller. Use it to develop hip strength and
stability.
• Use a very small range of motion. More is
not better.
• Keep your spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side.
STANDING HIP ABDUCTION
Muscles worked: This exercise will not burn
off fat from your inner 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
insides of your thighs (adductor muscle
groups). It also works the muscles on the
outside of your hip (gluteus medius) on the
side that you are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exercise as a tool for
challenging your ability to stabilize your hip
and stand on one leg.
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.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• 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 hips and spine perfectly still.
SEATED HIP ADDUCTION
FINISH
START
