The exercises to improve our hip abductor muscles are relatively straightforward and simple. You can perform them at home with relative ease. Combined with the right fitness accessory, like the resistance band, you can achieve an efficient workout with a minimum muscle strain. To enhance the experience, you can also monitor your fitness progress with Fitbit® Watches. If you want to learn more about these fantastic fitness trackers and how to order, you can visit this site https://www.fitbitaustralia.com.au/ today, and grab the best deals and offers.
Balance and stability play an essential role in our daily lives. Not only do they improve our overall training performance, but they also make our regular tasks more comfortable and more manageable. One of the best methods in reinforcing our balance and stability is hip abduction exercises. The hip abductor muscles support our weight and keep us from falling flat on our faces. So, we must reinforce their strength and resiliency. The exercises to improve our hip abductor muscles are relatively straightforward and simple. You can perform them at home with relative ease. Combined with the right fitness accessory, like the resistance band, you can achieve an efficient workout with a minimum muscle strain. To enhance the experience, you can also monitor your fitness progress with Fitbit® Watches. If you want to learn more about these fantastic fitness trackers and how to order, you can visit this site https://www.fitbitaustralia.com.au/ today, and grab the best deals and offers.
Hip Abduction: Overview
Hip abduction refers to the outward movement of our legs from the midline of our body. We use these movements more often than we think. Like getting out of our beds, getting out of the car, and when we do side steps while walking or exercising. With these natural physical activities, you’ll get an idea of how vital hip abductor muscle is. We use them unconsciously in just about every movement we take on a day-to-day basis.
That’s why we need to make it our responsibility to keep our abductor muscles healthy. With a well-developed hip abductor, we can improve our joint mobility and increase our range of movement quickly.
Hip Abduction Exercise Drills
Now that we’ve established the significance of hip abductor muscles, it’s time to focus on the exercises to reinforce its strength. These hip abduction exercise drills are relatively easy to perform, and you should be able to do this at home regularly. The ideal target is thirty minutes a day at least three times a week. With the right mindset, motivation, and perseverance, you can strengthen your hip abductors in no time at all.
TIP: Before you perform these exercises that we prepared for you, you must observe the proper warm-up and cooldown stretches first. These pre-workout exercises prepare your body for the physical activities that your about to begin. Warm-ups and cooldowns reduce the risks of injury and muscle stress accumulation. You can also use resistance bands in these stretches to further improve the efficiency.
Important Note: It’s normal to experience muscle pain after working out. You can take OTC painkillers for mild symptoms. However, if you experience recurring pain that doesn’t go away, please consult your doctor.
- Standing Hip Abduction: Stand up straight. Lift one of your legs to the side of your body while maintaining your natural position. Hold the posture for five seconds. Repeat the process with the other leg. You can use a resistance band for an added challenge.
- Clamshell Raises: Lie on your side against the wall and bend your legs slightly towards your body. Raise your leg until it touches the wall while keeping the other leg on the floor. Hold the position for five seconds and repeat with the other leg. You can also use a resistance band for an extra challenge.
- Lateral leg Raises: Lie on your side and keep your legs straight. Lift one of your legs and hold the position for five seconds while supporting your head with your arm. Repeat with the other leg. You can use a resistance band to make it more challenging or move your legs forward and backward.
- Prone Extensions: Lie face down on the floor. Keep both your legs straight together. Lift your upper body with the help of your arms. Hold the posture for five seconds. You can raise your upper-body without your arms’ support to make it more challenging.
- Knee Raises: While standing, lift one of your legs towards your body as high as you can. Maintain the position for five seconds and return to the original position. Repeat the process with the other leg.
- Water Walking: Walk in the pool at least thirty minutes to one hour. This method is ideal for your joints and hip abductor muscles. The water reduces the level of muscle strain accumulation but still provides high benefits.
- Resistance Band Walking: This method is also known as theraband walking. Wear the resistance band near your ankles and spread your knees apart. Start walking on this position for ten to twenty minutes. This machine might also help your legs strength.
Hip Abduction Exercises Benefits
- Reduces “knocked knee” or knee valgus appearance
- Improved muscle stimulation and performance
- Reduces muscle pain
- Improves balance and stability
- Low-impact with high benefits
- Highly efficient
The Bottom Line
Having improved balance and stability makes your life easier and more productive. You can increase your exercise performance and reach your fitness goals faster. It’s also ideal for older adults because it lessens the risks of falling that may cause severe bodily injuries and property damage. If you want to stay fit and healthy, make the hip abductor exercises a part of your life. Don’t forget to also workout your upper body.