Bowflex ULTIMATE - Seated Hip Abduction; Ankle Inversion

SEATED HIP ABDUCTION
Muscles worked: This exeivise will not hunt
off fat Dora yore outer thighs or make them
smaller! There is no exercise that will burn fat
from a specific area. This exercise will,
however, strengthen the muscles on the sides
of your hips, which in the seated (hip flexed)
position includes tire piriformis and gluteus
InaxiIl-lUS.
Pulley position: "Wide.
Starling position:
• Sit with one side near tire Power Rods, and
attach a handle/strap to the ankle fhrthest
flora the machine.
• Adjust your position away from tire machine
so that tension is created.
• Sit straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.
Leg Exercises
Motion:
• Slowly move tire attached leg outward away
fl'om the pulley, keeping your hips and spine
perfectly still.
• Slowly connol tire leg back toward tire
pulley, retmning to tire starting position.
Key points:
•Do trot rise this exercise for losing fat from
your thighs. It will trot make your thighs
smaller. Use it to develop hip strength and
stability.
• Keep your spine stiaight and your hips level.
START
FINISH
ANKLE INVERSION
Muscles worked: This exercise strengthens
and develops tire muscles on the inside of yore
lower legs (tibialis anterior and posterior).
These nmscles are essential for standing
balance, support/alignment of the knee, and
lateral agility of the ankle.
Pulley position: Narro;_
Starting position:
• Sit on tire bench with one side of your body
facing tire Power Rods
• Attach tire handle arotmd the hall of tire foot
closest to the pulley
• Straighten the attached leg and sit up
straight
• Allow the foot to rotate toward the Power
Rods keeping tetrsion in tire cahles
Motion:
• Keeping your leg stationary, slowly rotate
your foot away flora the Power Rods.
• Slowly return to the starting position
without relaxing.
Key points:
•Movement should occur only at the ankle,
keep the rest of your hody motionless.
• You should feel tension in tire inside of your
calf throughout the entire motion.
START
Both the Ankle Inversion and Ankle Eversion
exercises will be easier if you utilize this unique
cuff placement, Simply separate the cuff from
the handle, sliding the handle half way between
the cable D-ring and the cuff, Fold the cuff in
half and place the foot through with the cuff
and D-ring on the inside of the foot for
eversion and outside of the foot for inversion,
FINISH
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