This one calls for a resistance band or cable. Slowly lower your body back to the floor.Engage your core as your raise your body and lower right leg to meet the left.Place your left leg on the top of a bench or get a partner to hold it.Place your right forearm on the floor to support your weight.Turn to the side so that the right side of your body faces the floor and the left side is facing up.Start out on the floor in a side plank position.The move works your hip adductors, inner thigh, and groin muscles. It’s a plank but… more Copenhagen-y? You’ll need a bench for this variant, or a trustworthy workout partner to hold your upper leg. As soon as you land, jump up again and return your arms and legs to the start position.īonus: Jumping jacks are both an adduction and abduction exercise so you get *sings* the best of both worlds.As you’re jumping upward, move your legs out to shoulder width and bring your arms up over your head.Begin standing with your legs together and arms down by your sides.If they’re out of balance, all those sweet stability skills could be lost. Just keep in mind that it’s important that you don’t over or underwork the abductors on either side of your body. Plus, it might reduce your risk of ever having to say, “I’ve fallen and I can’t get up!” Since falls become more common and more severe as years go by, maintaining healthy abductors can boost quality of life. Studies show abduction exercises can help you maintain balance as you age. The older you get, the more noticeable these benefits become. According to one study, this is particularly important for your lower limbs, but it’s good to give your arms some TLC too. And like adduction exercises, abductor workouts also help stabilize your body. Abduction exercises pros and consĪbductor exercises play a big role in injury prevention and can benefit your overall mobility abilities. Think of a car with a flat tire - it’s not going to be a smooth ride. This can happen when one side of the body gets worked out harder than the other. According to a 2020 study, having asymmetrical adductor muscles can increase your risk of injury. These useful workouts do have their potential downsides, however. Studies suggest they also play a role in recovery from exercise and preventing injury. Nice adduction there, buddy! Adductor exercises pros and consĪdductor exercises can help you build strength, mobility, and stability. Now lower it so it’s flat against your body. Lift your arm up so it’s straight out to your side. Still not sure which is which? We gotchu.
During adduction, you’re adding those limbs back to your body after your valiant escape from E.T.’s spaceship.Ībduction uses a group of muscles called your abductors while adduction uses (yup, you guessed it) your adductor muscles.During abduction, your limbs are taken away from your body like they’re being abducted by aliens.Here’s a helpful way to remember the difference between abduction and adduction. The difference between abduction and adduction
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