Exercise of the week W38 Abductor training in standing position (Ex 30)

Objectives

• Strengthen abductors (outside thighs)
• Train pelvic floor muscles
• Improve stress-induced urinary incontinence

Posture/foot position

• Basic position with bent knees
• Assisting medium: wind band firmly around knees (or: hand palms push knees together)
• Upper part of the body vertical, knees slightly bent

Movement execution

• Press knees slightly to the outside
• Slight upwards and downwards movement
• 4 seconds downwards - 4 seconds upwards

Frequency, position and duration

Where does it vibrate?

• Thighs
• Calves
• Buttocks

Common errors

• Knees move to the inside
• Ankles buckle
• Too much tension to the outside