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Hip Abduction (BowFlex Standing)

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.
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