May 10th, 2023 9:44 AM Mr. Q Categories: Body Weight
The hip adduction isometric exercise targets the muscles on the inside of your thighs, called the adductors. It involves contracting these muscles isometrically, without any movement.
- Sit on a sturdy bench or chair and place a small ball or pillow between your thighs.
- Keep your feet flat on the ground and your knees bent at a 90-degree angle.
- Squeeze the ball or pillow between your thighs and hold the contraction for a few seconds.
- Release and then repeat for the desired number of reps.
How to reduce difficulty: If you find the exercise too challenging, you can start with a softer ball or pillow. You can also reduce the amount of time you hold the contraction.
How to increase difficulty: To increase the difficulty of the exercise, you can use a harder ball or pillow or add resistance by placing a resistance band around your thighs.
Number of reps: Beginner: 8-10 reps, 3-5 second hold Intermediate: 10-12 reps, 5-7 second hold Advanced: 12-15 reps, 7-10 second hold
Estimated time for exercise: 1-2 minutes