Hip Abduction on Exercise Ball
Starting
- Start this ball exercise by leaning over the ball so that the exercise ball is under your right side.
- While lying over the exercise ball, straighten out your legs putting one leg in front of the other as in the picture below.
- Keeping your knee straight, raise your leg off the ground to the horizontal position.
- Slowly lower it back to the starting position.
- Hip abductors
- Keep your pelvis perpendicular to the floor.
- If you find this too difficult, try the clam exercise as described below or practice first while lying on the floor.
- Add 1-2 kg ankle weights.
- Hold a dumbbell in your hand resting on your thigh as you perform the ball exercise.
- You can also strengthen hip abductors with Outer Thigh in Side Bridging.
This is a great beginner exercise to work the outside of the hips. This group of muscles (hip abductors) is often overlooked in those looking to prevent back pain. It is also a group of muscles that are notorious for getting weak in those that sit most of the day. These muscles hold our pelvis level when we walk, take a step, or otherwise stand on one foot. If they are weak or lack endurance our pelvis will tilt excessively putting strain on the lower back muscles, joints, and connective tissues.
If you are looking to strengthen your hip abductors and find the above too difficult, start with the elementary clam exercise:
Lie on your side on the floor, knees and hips bent. Keep feet together and lift the one knee up away from the other with feet together, lower it and try several repetitions of that before moving on the the ball.
Repeat this ball exercise 6
times each side.
Repeat this ball exercise 10
times each side.
Repeat this ball exercise 15
times each side.Return to the top of Hip Abduction on the Exercise Ball
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