How to Tone on an Abductor Weight Machine

The primary function of your abductors is to move your thighs away from the middle point of your body, according to AthleticQuickness.com. Since you move in a forward motion when exercising most of the time, it's difficult to adequately exercise and tone your abductor muscles. These muscles run from your gluteals to your outer thighs, so the abductor weight machine is a good tool for you if your goal is to strengthen and tone that area.

Instructions

    • 1

      Sit down at the abductor weight machine and select the amount of weight you want to use to start your workout. If you haven't used the machine before, try a few different weights in order to find out which feels comfortably challenging. Choose the weight that lets you perform eight to 12 reps before your muscles begin to fatigue.

    • 2

      Lean your back flat against the back of the seat to help maintain good posture throughout the exercise.

    • 3

      Place your feet in the foot pads with the thigh pads against your outer thighs. Your knees should be together before you start the exercise. Ensure that your knees have a full range of motion, so you will be able to sweep your legs out as far as possible to extend your abductor muscles. Use the lever, which is usually on the right side of the machine under the handle grip, to adjust how far apart your legs can effectively and safely move.

    • 4

      Press your legs against the leg pads to start the exercise. Push your legs as far away from the center of your body as possible while engaging your thighs and gluteal muscles. Pause once you reach full extension.

    • 5

      Return to the starting position by slowly -- and with control -- bringing your legs back together and into the starting position. Continue until you complete the number of reps that you planned for your workout.