Bowflex XTL - Manual (Page 53)

ANKLE INVERSION
Muscles worked:
This exercise strengthens and develops the muscles on the inside of your
lower legs (tibialis anterior and posterior). These muscles are essential for standing balance and lateral
agility of the ankle.
Starting position:
•Sit on the bench with one side of your body facing the power rods.
•Attach the handle around the ball of the foot closest to the pulley.
•Straighten the attached leg and sit up straight.
•Allow the foot to rotate towards the power rods, keeping tension in the cables.
Action:
•Keeping your leg stationary, slowly rotate your foot away from the power rods.
•Slowly return to the starting position without relaxing.
Key points:
•Movement should occur only at the ankle, keep the rest of your body motionless.
•You should feel tension in the inside of your calf throughout the entire motion.
Leg Exercises
FINISH
START
FINISH
START
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.
Starting position:
•Sit one side near the Power Rods, and attach a handle/strap to the ankle nearest the machine
(inside leg).
•Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.
•Adjust your position away from the machine so that there is room to move the attached leg
toward the pulley.
•In the beginning, you may hold on to the bench for added stability.
Action:
•Slowly allow the attached leg to move outward towards the pulley (30-45 degrees), keeping
your hips and spine perfectly still.
•Then slowly draw the leg back toward the support leg, 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.
•Do not cross the attached leg in front of the standing leg. 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 or drop the hip when return to the starting position.
51