Exercise Ball Hip Adduction Legs Extended Lying

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The exercise ball hip adduction legs extended lying workout primarily engages the adductor muscles.

The exercise ball provides stability and allows for controlled movement, targeting the adductor muscles without overstressing secondary muscles.

Place the exercise ball on the floor and lie on your side with your legs extended.
Position your lower leg on top of the exercise ball, keeping your upper leg straight.
Engage your core muscles and stabilize your body by placing your forearm on the floor.
Slowly lift your lower leg off the exercise ball, squeezing your inner thigh muscles.
Lower your leg back down to the starting position in a controlled manner.

Start by lying on your side with your legs extended and the exercise ball between your feet.
Engage your core and keep your upper body stable throughout the exercise.
Slowly squeeze the exercise ball using your inner thigh muscles, focusing on engaging the adductor.
Hold the squeeze for a few seconds, then release slowly and repeat for the desired number of reps.
Make sure to breathe steadily and avoid holding your breath during the exercise.
Keep your movements controlled and avoid using momentum to perform the exercise.
As you progress, you can increase the difficulty by using a larger exercise ball or adding ankle weights.