Adduction Leg Lying

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The Adduction leg lying workout primarily engages the Adductor using bodyweight resistance.

While other muscles may be involved, the focus is on targeting the Adductor muscles.

Lie down on your back with your legs straight and your arms by your sides.
Engage your core muscles by drawing your belly button towards your spine.
Bend your right knee and place your right foot flat on the floor.
Keeping your left leg straight, lift it up towards the ceiling as high as you can without bending your knee.
Slowly lower your left leg back down to the starting position.

Position yourself lying on your back with legs extended, feet together, and arms relaxed by your sides.
Engage your core muscles by gently drawing your belly button towards your spine.
Breathe in deeply and as you exhale, slowly slide your legs apart, keeping them straight and maintaining control.
Focus on feeling the adductor muscles on the inner thighs working as you bring your legs back together.
Keep your movements slow and controlled throughout the exercise to maximize muscle engagement.
Avoid using momentum or jerking motions, as this can reduce the effectiveness of the exercise.
Start with a comfortable range of motion and gradually increase it as your strength and flexibility improve over time.