An Isometric Workout for the Adductors

The adductor muscle group is located along the inner thigh, a problem area for many. Isometric exercises, which involve muscular contraction without movement, provide a gentle means to strengthen these muscles without the need for any specialized equipment. An isometric workout for the adductors will give you the freedom to workout in the privacy of your own home and still give your muscles an adequate challenge.

  1. Exercises

    • To begin your isometric adductor workout, lie on the floor with your knees bent and feet flat on the floor. Place a small rubber ball between your knees, squeeze your legs together and hold the contraction. Remove the ball then lie on your right side with your right leg extended and left leg moved toward the front. Contract your adductors to lift your right leg off the floor. Hold this position, then lower your leg to repeat the exercise with your left leg. Finally, sit on the floor with your legs bent, feet together and knees out to the sides. Place your hands on the inside of your knees. Press your knees upward while simultaneously pressing downward with your hands to prevent any movement. Hold this contraction.

    Duration

    • During isometric exercises, the amount of time you hold each contraction determines how much work your muscles must do. When first beginning isometric exercises, hold each contraction for five to 10 seconds. As your strength improves, gradually increase your hold time to continue to challenge your muscles.

    Breathing

    • Never hold your breath during isometric adductor exercises. Instead, breathe normally or take long, deep breaths, inhaling through your nose and exhaling through your mouth, to supply your working muscles with oxygen. Deep breathing can help prevent your muscles from fatiguing before your exercise is complete and keep your mind calm and your body relaxed.

    Repetitions

    • To ensure adequate overload on your muscles, perform each isometric adductor exercise at least two to three times. Allow 30 to 60 seconds of rest between each repetitions to give your muscles ample time to recover.

    Frequency

    • Because isometric exercises are not strenuous or maximal exercises, they can safely be performed every day. If you begin to notice soreness or muscle fatigue, take a day of rest to allow your muscles full recovery.

    Warnings

    • For the general population, isometric exercises are considered safe. However, because they can cause a spike in blood pressure and heart rate, people with known cardiovascular issues should avoid them. Consult your health-care provider before beginning a new exercise program.