Seated Hip Abduction; Ankle Inversion - Bowflex 2 Owner's Manual

SEATED HIP ABDUCTION

Muscles worked: This exercise will not burn
off fat from your outer 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 sides
of your hips, which in the seated (hip flexed)
position includes the piriformis and gluteus
maximus.
Pulley position: Wide.
Starting position:
• Sit with one side near the Power Rods, and
attach a handle/strap to the ankle farthest
from the machine.
• Adjust your position away from the machine
so that tension is created.
• Sit straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.

ANKLE INVERSION

Muscles worked: This exercise strengthens
and develops the muscles on the inside of your
lower legs (tibialis anterior and posterior).
These muscles are essential for standing
balance, support/alignment of the knee, and
lateral agility of the ankle.
Pulley position: Narrow.
Starting position:
• Sit on the bench with one side of your body
facing the Power Rods.
• Attach the handle around the ball of the foot
closest to the pulley.
• Straighten the attached leg and sit up
straight.
• Allow the foot to rotate toward the Power
Rods, keeping tension in the cables.
Leg Exercises
Motion:
• Slowly move the attached leg outward away
from the pulley, keeping your hips and spine
perfectly still.
• 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 spine straight and your hips level.
Motion:
• Keeping your leg stationary, slowly rotate
your foot away from the Power Rods.
• Slowly return to the starting position
without relaxing.
Key points:
• Movement should occur only at the ankle,
keep the rest of your body motionless.
• You should feel tension in the inside of your
calf throughout the entire motion.
Both the Ankle Inversion and Ankle Eversion
exercises will be easier if you utilize this unique
cuff placement. Simply separate the cuff from
the handle, sliding the handle half way between
the cable D-ring and the cuff. Fold the cuff in
half and place the foot through with the cuff
and D-ring on the inside of the foot for
eversion and outside of the foot for inversion.
START
FINISH
START
FINISH
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