The abductor muscles, wich are located on the sides and back of the hips, consist of the gluteal muscles and the tensor fascia lata. The area where the abductors are located are often a trouble zone for women, as it is an area where excess fat tends to accumulate. If you're looking to tighten and sculpt this area, do abductor exercises on three nonconsecutive days per week.
Cable Abduction
This abductor exercise is challenging and effective. Stand with your right side toward a low cable machine. Attach an ankle cuff to the cable and your left ankle. Stand tall with your back straight and core stabilized. Grasp the machine for balance. Transfer your weight to your right leg. Then slowly lift your left leg up and out to the side as far as you comfortably can. Pause at the top of the movement and then slowly lower the leg back to the starting position. Complete 10 to 20 repetitions using a challenging resistance and then repeat the exercise with your right leg. Perform two to three sets with each leg.
The Clam
The clam is a Pilates exercise that will help sculpt your abductors. Lie on your right side with your hips flexed to 45 degrees and your knees bent. Straighten your back, contract your abdominal muscles, and keep your hips and legs stacked. While keeping your feet together, lift your left knee toward the ceiling as far as possible without rolling your hips. Slowly return to the starting position. Complete 15 to 30 repetitions and then repeat the exercise with your right leg.
Side Bridge Hip Abduction
This abductor exercise is a bit more advanced and challenges not only your glutes but also your core. Lie on your left side with your hips and legs stacked and your upper body supported on your left elbow. Keeping the side of your left foot flat on the floor, lift your hips off the floor while simultaneously lifting your right leg. Return to the starting position to repeat the exercise. After completing 10 to 20 repetitions, perform the exercise on your other side.
Seated Abduction
You can do the seated abduction on an abduction machine, which can be found in most gyms. Sit in the chair so that your back is positioned comfortably against the backrest. Place your legs between the padded levers and grasp the handles to stabilize your body. Press your outer knees into the pads and press them apart as far as you comfortably can. Pause at the end of the movement and then slowly return to the starting position. Complete two to three sets of 10 to 20 repetitions using a challenging resistance.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ExRx.net: Side Bridge Hip Abduction
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