The Body Sculpting Bible for Women (35 page)

Abductor Machine

The Abductor Machine is a great isolator for the outer thigh muscle group. Machines are extremely useful when you need to work around an injury to prevent further harm.

PROPER ALIGNMENT

Sit on the machine with your back straight and your head in line with your spine.

Use the handles at the sides of the machine to bring your legs to where they are nearly touching.

Position the pads on either side of your legs so that they rest against your outer thighs. This is your starting position.

TECHNIQUE AND FORM

Once you are in the proper position, exhale as you separate your legs, maintaining tension throughout. the movement.

Pause for a moment at the top of the movement to eliminate momentum.

Inhale as you bring your legs closer together, returning to the starting position. Repeat for the suggested number of repetitions.

To increase the challenge of this exercise, sit straight up without resting your back against the back pad as you perform your repetitions.

Butt Blaster

This machine hones the gluteal muscles by isolating them one leg at a time. A freeweight alternative that works in much the same fashion is the squat.

PROPER ALIGNMENT

Select the weight with the machine’s pins.

Get on your hands and knees. holding on to the handles at the front of the machine.