Hip Abductor Exercises to Prevent Injury and Promote Strength

Hip Adduction Exercises for Elderly People:

In this article we are going to share with you some of the best hip abduction exercises that can prevent injury and promote strength. These exercises will strengthen your hips and improve your balance, coordination, flexibility, agility and overall health.

You need to do these exercises regularly so that they don’t get injured or weak.

These exercises are great if you have arthritis, back problems, joint issues such as sciatica, carpal tunnel syndrome or other conditions. They will help you to avoid injuries and keep your joints healthy.

If you want to lose weight then these exercises will help you to stay fit and strong. If you want to build muscle mass then these exercises will help you to maintain it.

These exercises can be done anywhere at anytime without any equipment needed like a chair or bench press machine.

The hip abduction exercises are great for those who suffer from low back pain. They can also be useful for those who have had their spines removed due to spinal cord damage.

You may wonder why you would want to strengthen your hips when you could just do stretching exercises instead?

Well, there are several reasons why you might want to strengthen your hips. Stretching exercises can only do so much. In fact, stretching exercises could cause harm if you’re doing them improperly or if you have certain conditions.

For example, some people stretch their hip flexors but neglect to stretch their hip extensors. This could lead to muscle imbalances.

Also, stretching exercises just aren’t as effective at strengthening your muscles as strengthening exercises.

One thing to keep in mind is that these exercises should be done after your stretching exercises.

Exercise #1: Clam Exercise

This exercise can be done while sitting on a chair or bench of approximately 90 degrees. Make sure that your feet are firmly planted on the floor and that you’re sitting straight up.

This will make sure that you’re supporting your lower back throughout the exercise. Stay away from slouching as this can cause injury.

If you’re doing this exercise standing, then make sure that your legs are shoulder width apart and your knees are slightly bent.

Next, while exhaling, slowly tilt your pelvis forward and round your back. Try to keep the front of your torso close to the chair or bench.

Hold this position for 5-10 seconds while brining your shoulders towards your hips. This is the starting position.

Now, inhale and slowly extend your legs and lean back slightly. Slowly move your pelvis backward while keeping your back arched and keep you head up throughout the movement.

Bring your torso closer to the chair or bench and hold this position for 5-10 seconds.

Return to the starting position by first curving your back and then leaning forward. Your feet should be the last thing to touch the floor when you’re done.

Perform this exercise 5-10 times and once this gets easy for you, then hold the rounded position for 10-30 seconds. Eventually you should work your way up to holding it for a minute.

Do this exercise 2-3 times a week to start out and see how your body responds. If you feel any pain or soreness then stop immediately.

Start again when the pain subsides and continue from there. Other than that, have fun and keep moving!

Exercise #2: Back Extension

For this exercise you’ll need a back extension bench. This can either be bought from a fitness store or you can make your own.

Whatever equipment you use, the concept is the same. You’re going to lay face down and then push yourself up while keeping your legs stationary.

If you don’t have a back extension bench, then you can simply use a table or desk that’s of similar height.

With your chin tucked in and you’re back arched, slowly bend at the waist and lower your upper body towards the floor. Stop bending when you’re parallel to the floor or when you can’t keep your back arched.

Hold this position for a moment and then push yourself up using your hip and leg muscles. Keep the extending movement slow and controlled. Extend as far as you can and then bring yourself back to the starting position.

At first you won’t be able to do a full extension, but that’s okay, just push yourself up until your torso is roughly parallel to the floor. Always keep your chin tucked in and your back arched when lowering and extending.

You can work your way up to a full extension within a few weeks by pushing every time you work out. Eventually you should be able to extend all the way up.

Below is an example of a homemade extension bench:

Always remember to keep your back arched and not to swing your legs to try and gain momentum. Don’t rush the movement and always keep it slow and controlled.

You should only be using your hip and leg muscles to push yourself up.

Exercise #3: Seated Twists

The third exercise will help strengthen your oblique muscles. These are the muscles on the sides of your 6-pack.

Begin sitting down with your legs out in front of you. Bend your right knee and keep it bent so your foot is flat on the floor.

Grasp your right foot with your left hand and twist from side to side keeping your back straight. You should feel a nice stretch on the side of your waist. Twist to the right as far as you can and hold that position for 5-10 seconds.

Do the same thing on your left side. Try not to use momentum and keep the twisting slow and controlled.

Hold each side for 5-10 seconds 2-3 times a day. Keep the movements slow and controlled and always keep your back straight.

This is all you need to get started on your way to a 6-pack. Remember, this routine works because it doesn’t take up too much of your time.

Most guys get discouraged with long and tedious workouts, which is why I’ve designed these to be short and sweet!

To maximize the effectiveness of this workout, you should do it at least 2-3 times a week. If you want faster results, you can work your way up to doing them everyday.

Remember, the key to getting the most out of this workout is consistency.

You will definitely see some good results with this program, but as I’ve said before you won’t get an amazing 6-pack in just a few weeks. If you really want to see the best results then you need to combine this program with a healthy diet.

There’s really no point in doing all this work if you’re just going to sabotage it by eating junk food. Junk food is terrible for you and will prevent you from getting the best results.

If you’re serious about getting that 6-pack, then I highly suggest you check out the book I mentioned earlier called Lean Eating. It has an eating plan designed specifically for getting a ripped midsection.

It’s not difficult to follow and best of all it teaches you a balanced way of eating so you don’t have to worry about getting bored or craving junk food every 5 minutes.

You can read more about it here: Lean Eating.

Once again, if you do these 3 exercises in combination with the eating plan found in Lean Eating, I guarantee you’re going to get great results.

Now that I’ve shown you the best way to get a ripped midsection without wasting time or money, it’s up to you to take action.

There’s no point in reading this stuff if you’re not willing to do anything with it.

This stuff really works and it can work for you, but only if YOU take the steps to make it happen!

I hope you do and I wish you the best of luck.

You’re going to need it for your battle against the bulge!

Talk to you again soon.

Your friend and trainer,

Brick Martin


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Sources & references used in this article:

Large eccentric strength increase using the C openhagen A dduction exercise in football: A randomized controlled trial by L Ishøi, CN Sørensen, NM Kaae… – … journal of medicine …, 2016 – Wiley Online Library

Effects of compliance on trunk and hip integrative neuromuscular training on hip abductor strength in female athletes by GD DAI SUGIMOTO, HM BUSH… – … /National Strength & …, 2014 – ncbi.nlm.nih.gov

Core stability training for injury prevention by KC Huxel Bliven, BE Anderson – Sports health, 2013 – journals.sagepub.com