Standing; Standing Hip Abduction; Seated Hip Adduction - Bowflex ULTIMATE Owner's Manual

STANDING HIP ABDUCTION
Muscles worked: This exercise will not burn
off fat from your hips or outer thigh! There is
no exeicise that will burn fat flora a specific
area. This exeicise will, however, strengthen
the mnscles on the sides of your hips (gluteus
medins), especially on the standing/support
side. Use light resistance and controlled range
of motion on this exeicise. You may also think
of this exeicise as a tool for challenging your
ability to stabilize your hip on the supportive
leg.
Pulley position: Narro_¢
Starting position:
• Remove the bench, stand with one side near
the Power Rods, and attach a handle/strap
to the ankle farthest flora the machine
(outside leg).
• Stand tip straight, lift your chest, tighten
your abs and maintain a vein slight aich in
your lower back.
• Adjust your position so that there is some
resistance in the cables.
• In the beginning, yon may hold on to the
Power Rods for added stability
Leg Exercises
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 rise this exeivise for losing fat flora
yore hips. It will not make yore hips
smaller. Use it to develop hip snength and
stability
• Use a very small range of motion. More is
not better.
• Kee I) yore spine straight and your hips level.
Try not to raise your hips when raising your
leg to the side.
START
FINISH
SEATED HIP ADDUCTION
Muscles worked: This exercise will not burn
off fat fi'om your inner thighs or make them
smaller! There is no exeivise that will bran fat
flora a specific area. This exeivise will,
however; stiengthen the muscles on the
insides of your thighs (adductor muscle
groups). It also works the innscles on the
outside of your hip (glutens medins) on the
side that yon are standing on. Use very light
resistance and small range of motion on this
exercise. Think of this exeivise 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 yore position away Dora the machine
so that tension is created.
• Bend the leg farthest Dora the machine and
place the foot fiat on the i)lafform. Snaighten
your exeicising leg and hold it just off"the
ground.
• Sit snaight, lift your chest, tighten yore abs
and maintain a very slight arch in your lower
back.
Motion:
• Keeping yore hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away flora the pulley
• Slowly control the leg back toward the
pulley, returning to the starting position.
Key points:
• Do not rise this exeirise for losing f;tt flora
yore thighs. It will not make your thighs
smaller. Use it to develop hip snength and
stability
• Kee I) yore hips and spine perfectly still.
START
FINISH
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