Standing Hip Abduction; Standing Hip Adduction - Nautilus NS4000 Owner's Manual

STANDING HIP ABDUCTION

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.
Starting position:
• Stand perpendicular to the low pulley
station, attach the ankle strap to the ankle
furthest 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
machine for stability.

STANDING HIP ADDUCTION

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.
Starting position:
• Stand perpendicular to the low pulley station
• Attach ankle strap to the ankle nearest the
machine.
• Adjust your position away from the machine
so that tension is created.
• Stand straight, lift your chest, tighten your
abs and maintain a very slight arch in your
lower back.
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.
• Keep you abs tight throughout the exercise.
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
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.
• Keeping your hips and spine perfectly still.
• Do not bend at knee.
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FINISH
START
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