Bowflex Ultimate - Manual (Page 58)

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Leg Exercises
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.
Standing Hip Abduction
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.
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.
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.
Seated Hip Adduction
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