Bowflex Ultimate Assembly and Owners Manual - Page 58

58 START FINISH START FINISH Leg Exercises Standing Hip Abduction Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side. Use light resistance and controlled range of motion on this exercise. You may also think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg. Pulley position: Narrow. Starting position: • Remove the bench, stand with one side near the Power Rods®, and attach a handle /strap to the ankle farthest from the machine (outside leg). • Stand up straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back. • Adjust your position so that there is some resistance in the cables. • In the beginning, you may hold on to the Power Rods® for added stability. Motion: • Slowly move the attached leg outward to the side away from the pulley (30-45 degrees), keeping your hips and spine perfectly still. • Slowly return to the starting position without relaxing. Key points: • Do not use this exercise for losing fat from your hips. It will not make your hips smaller. Use it to develop hip strength and stability. • Use a very small range of motion. More is not better. • Keep your spine straight and your hips level. Try not to raise your hips when raising your leg to the side. Seated Hip Adduction Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the muscles on the outside of your hip (gluteus medius) on the side that you are standing on. Use very light resistance and small range of motion on this exercise. Think of this exercise as a tool for challenging your ability to stabilize your hip and stand on one leg. Motion: • Keeping your hips and spine perfectly still, slowly move your attached leg toward the center/ midline, away from the pulley. • Slowly control the leg back toward the pulley, returning to the starting position. Key points: • Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability. • Keep your hips and spine perfectly still. Pulley position: Wide. Starting position: • Sit one side near the Power Rods®, and attach a handle/strap just above the calf (below the knee) on the leg nearest the pulley. • Adjust your position away from the machine so that tension is created. • Bend the leg farthest from the machine and place the foot flat on the platform. Straighten your exercising leg and hold it just off the ground. • Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.