Examples of Abduction Workouts

Examples of Abduction Workouts

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Lateral arm raises are an abduction exercise.

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Abduction workouts involve moving a targeted area of the body in a lateral direction away from the mid-line of your body. The deltoids of your outer shoulder and upper arm are mainly targeted during upper body abduction workouts. The glutes are the area of focus for lower-body hip abduction workouts. Always consult a doctor before starting a workout routine.

Show Off Your Hips

Side lying hip abductions are an example of an exercise involving lateral movement of the hips away from the center of the body. Lie on your side with your legs extended and stacked. Bend your bottom elbow and tuck your forearm under your head to use as support during the exercise and extend the top arm so your hand rests on the side of your thigh. As you contract your abdominal muscles to help keep your spine stabilized during the exercise, slowly lift your upper leg off the lower leg until your feet are about 10 inches apart. Hold this position for 30 seconds and then return your leg to the starting position. Repeat this exercise for three sets of 12 repetitions on each leg.

Feel the Deltoids Burn

This abduction workout focuses on the deltoids, which are the muscles on the sides of your upper arms. To start this workout, stand by leaning slightly forward at the hips while grasping two dumbbells with an overhand grip and extending your arms so your hands are by your thighs. Bring the dumbbells about four inches in front of your body with your palms facing each other. The dumbbells should be an inch apart. While keeping your shoulders in a fixed position and your elbows bent at a 10-degree angle, raise your extended arms out to your sides until both of your arms are aligned with your shoulders. Hold this position for one second and then slowly lower your arms down in front of you. Repeat for three sets of 12 repetitions.

Fire Hydrant Hip Strengthener

Fire hydrants also involve lateral hip movement away from the mid-line of the body. To perform fire hydrants, lie on your side with your head propped up on your hand and your legs extended and stacked on top of each other. Bend your top knee to a 90-degree angle and then bring the leg forward so your hip is also at a 90-degree angle. This is the starting position. While keeping the 90-degree angle at your hip and knee, raise your leg so your knee moves toward the ceiling and hold this position for one second. Slowly lower your leg and return to your starting position. Repeat this exercise for three sets of 12 repetitions on each leg.

Dance the Lateral Shuffle

The lateral shuffle is another abduction exercise that targets the muscles of the hips, thighs and buttocks. Start this exercise in a squat position with your knees slightly wider than shoulder-width apart and your knees turned outward at a 45-degree angle. Keep your left foot flat on the ground as you step out with your right foot and tap your toe about six inches out from your starting position. Lower your right foot so your foot is flat and again at a 45-degree angle as you step about six inches with your left foot to return to your starting position. Walk sideways with these movements for 10 steps and then alternate to the other side. Repeat three sets.