Abductor Muscles: Exercises for an Effective Workout

There is a wide variety of exercises designed to work out your abductor muscles. Many of them do not require any special accessories or equipment, meaning we can practice them at home.
Abductor Muscles: Exercises for an Effective Workout

Last update: 29 July, 2018

It is an area that is ignored all too often, but many of us, especially women, want to tone and strengthen the abductor muscles. The problem is we do not know enough about the relevant exercises. In this article, we will show you some exercises for your abductor muscles that will make for a great addition to your routine.

Facts about the abductor muscles

Before starting to exercise your abductor muscles, it is very important to know a few things about these muscles, located in the inner part of the legs and the sides of the hips.

The abductors are one of the areas most affected by flaccidity, especially after a certain age. For this reason, it is important to tone it in tandem with a routine targeting your quads. Although it is not a “visible” area, such as the arms or abdomen, the fact is that if we have strong abductors, our legs will be well-toned.

Woman using exercise machine

The best exercises for working out the abductor muscles

Many people opt for the “quick” solutions for removing fat from the inner part of the legs via various treatments, but do not dedicate any workout time to this goal. In women, this area is where the most amount of fat accumulates, and which also features the greatest amount of cellulite. What is the best way to address this? With exercise! Some efficient techniques include:

1. Ballet technique

This is one of the most effective and comprehensive exercises for your abductors. And the best part is you can do it at home or at the gym, and it does not require any special equipment.

To do this exercise, stand up with your legs together. Bend your knees and point your feet out sideways like a ballerina, with your heels together. Then, bend down as far as you can without your knees extending beyond your toes.

2. Lateral squats

Squats are an essential part of any good abductor workout. But in this case, there is a variable. To start, separate your legs and keep your back straight. Then, bend your knees and stretch your right leg out laterally. Press down on your heel and point your toes toward the ceiling.

Woman doing lateral squat

Hold the position for a few seconds, flex the leg and bring your body back up. Perform the same sequence with the left leg. Do a total of 10 repetitions on each side.

3. Leg lifts with a Swiss ball

This exercise is performed on the ground and requires two elements: a mat and a Swiss ball. There are different ways of doing it. The easiest involves starting face up with your arms at your sides. Then, hold the ball between your calves, and raise your legs up and down. Exert pressure on the ball so that it does not fall.

Another option is to do it laterally. Start by putting your right arm and the rest of that side of your body on the mat. Once you have the ball between your calves, try to lift your legs, separating the right leg from the ground. Do 10 repetitions and then change sides.

4. Stretches with a resistance band

This accessory can be found at the gym, or you can buy one to use at home too. They are great for working out any part of the body, and are also one of the best exercises for the abductor muscles.

Simply attach the band to a post or something study. Attach the other end to your right ankle. Move far enough away that the band is stretched out and offers resistance. Then, keep the leg stretched out as you lift it toward hip-height. Do 10 repetitions and change sides. If you do not have a resistance band, you can use a TRX rope.

5. Scissor plank

This exercise can be a bit challenging for beginners, but offers great results when it comes to toning your abductors. Start out in plank position, face down on the mat. Press into your forearms and hands and lift your body off the ground, with your toes also bearing some of your body’s weight.

Woman doing plant exercise

This is where the movement begins. Stretch your right leg out to the side, hold it for two seconds, and close it. Do the same on the left side. Do 10 repetitions on both sides.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.