Abductor exercises you can do at home are designed to help you strengthen your hip abductor muscles with resistance bands and other natural forms of resistance. In addition to strengthening and loosening your abductor muscles, hip abductor exercises are also performed to help you tighten and tone your lower torso.
Standing Abduction Exercise
This exercise is designed to strengthen your gluteus minimus as well as your other abductor muscles. Start by attaching a resistance band to a stationary object. With the object on your left side, attach the other end of the resistance band to your right ankle. From here, stand up straight with your legs together and knees slightly bent. Move your right leg out and away from your body as far as you can go and hold for several seconds before returning to your original position. Repeat until fatigued and then repeat with your other leg.
Side Lying Hip Abduction
This exercise is designed to work your abductors as well as your ankles. Attach an ankle weight to your left ankle and lie down on the ground on your right side. With your right elbow bent and right hand placed on the back of your head for support, bend your left arm and place your hand flat on the ground. From this position, lift your left leg directly up into the air and hold for several seconds with your knee extended. Lower your leg and repeat. Repeat this exercise with your right leg before finishing.
Bridge Pose
This yoga exercise will indirectly strengthen your hip muscles as well as your legs. Lie flat on your back on the ground with your knees bent and feet on the floor. Make sure both of your arms are fully extended and flat at your sides. From this position, tighten your abdominal muscles and lift up your lower torso until your lower back and hips are off of the ground. While holding this position, rotate your arms up and over your head until they are both fully extended in the opposite direction. Hold for as long as you can.
Resistance Band Hip Abduction
This resistance band exercise will strengthen and tone your abductor muscles. Attach one end of the resistance band to a stationary object several feet away from you. Make sure the object is to your right. Attach the other end of the resistance band to your right ankle while standing. From this pose, lift your leg away from your body to loosen the tension of the resistance band. From here, pull your leg in towards your body until you feel resistance against your hip. Pull in as far as you can before releasing .
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