Abductors are the muscles that physical therapist have lots of clients with back or knee pain do in order to engage the proper muscles for lots of other activities or movements. I have a classical ballerina in one of my fitness classes I teach on Saturdays and she has such trouble and actually cannot do the form I show her for exercises that involve turning her legs in and raising her leg. Many women that took years of dancing have this same issue. Too many years of turn out and position 1. Developed abductors can help your butt look better as well.
I have painted over 28 hours this week the studio and had to paint several ceilings trying to be ready for final codes inspection. Exhausting! To get good coverage on the ceiling you need to have a foot foot stance and press that roller pretty firm using your core. My goodness! I thought rollerblading was tough on my abductors (outer thigh) muscles. These muscles are so sore and equally both sides. I forewent my second weight training workout for the week because after all this painting, leaning over, stepping on ladders and foot stools there wasn’t a single muscle that didn’t hurt. I do a lot of cross training but it’s a bit different when you have 6 hour stretches of painting. Feels the same as doing long distance races.
As a fitness trainer and athlete I have been trained to either work for reps, time or distance. The next time you do some outer thigh work go for the opposite of what you normally do and see how that works out for you. Instead of merely 3 sets go for 6 sets. You best stretch it out afterwards so your low back doesn’t hurt though. Did you know that bodybuilders do 10 sets of each exercise and often do 3-5 different exercises to work the same muscle. Boring, but that’s dedication.
Check out these 9 different variations. Keep in mind there is a marked difference and you should pick one of each kind where your pelvic is tucked under say standing and one leg or both legs are straight versus seated or lying and the knee is bent at the hip.
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Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness /Owner/Dir. of Training
(Club 29 Fitness Inc.)
898 N. Hwy 25 Bypass
Greenville, SC 29690 (Travelers Rest area) shooting for Summer 2023 re-open date! I’ve been told possibly end of July 2023 final permits may be complete.