Description:
Belted Lying Isometric Abduction is an isometric exercise that targets the hip and thigh muscles. This exercise is performed while lying on your back with your hips and knees at a 90-degree angle. By applying outward pressure against a belt positioned around both thighs, it engages and strengthens the targeted muscle areas, promoting muscle endurance and control.
Benefits:
- Targets hip and thigh muscles effectively.
- Enhances muscle endurance and control.
- Isometric exercise with no joint movement.
- Can be adjusted for different fitness levels.
Profile:
| Equipment: | Belt |
| Type: | Isometric |
| Level: | Beginner to Advanced |
Muscles:
Targeted Muscles
Classification:
| Utility: | Auxilary |
| Mechanics: | Isometric |
| Force: | Push |
Instructions:
- Step 1: Lie on your back with your hips and knees bent at a 90-degree angle, forming an “L” shape.
- Step 2: Place a belt around both thighs, just above your knees.
- Step 3: Ensure that the belt is snug but not too tight.
- Step 4: Keeping your feet shoulder-width apart, push your thighs outward against the resistance of the belt.
- Step 5: Maintain this outward pressure for the desired duration (e.g., 10-30 seconds).
Common Mistakes:
- Using excessive force or squeezing the thighs too tightly against the belt.
- Allowing the belt to slide down the thighs during the exercise.
- Not maintaining a controlled and steady outward pressure against the belt.
To avoid these mistakes, focus on controlled outward pressure and ensure the belt is properly positioned and secure.
Additional Information:
Belted Lying Isometric Abduction is an isometric exercise that targets specific thigh and hip muscles. It’s valuable for enhancing muscle endurance and control in these areas. The belt placement can be adjusted to target different ranges of motion during abduction. Incorporating this exercise into your workout routine can contribute to improved muscle engagement and overall lower body well-being.
EXERCISES
