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Exercise Ball Lying Abductor Stretch

Exercise Ball Lying Abductor Stretch

Exercise Ball Lying Abductor Stretch is an effective exercise for targeting the muscles of your outer thighs, hips, and glutes. The exercise ball, also known as a Swiss ball, adds an element of instability, which engages more muscles and challenges your balance. This stretch helps to improve flexibility, range of motion, and may also alleviate tightness and discomfort in the hip area. To perform the Exercise Ball Lying Abductor Stretch, you will need an exercise ball and a comfortable mat or floor space. Start by lying on your back with your legs extended and place the exercise ball between your feet. Keep your arms relaxed by your sides and engage your core muscles to stabilize your body. Next, gently squeeze the exercise ball between your feet as you slowly open your legs apart. Make sure to maintain control and avoid any jerky movements. You should feel a gentle stretch in your outer thighs and hips as you open your legs wider. Hold the stretch for a few seconds, focusing on keeping your core engaged and your back flat against the floor. To increase the stretch, you can experiment with different angles by adjusting the placement of the exercise ball between your feet or by positioning your legs at different distances from your midline. Remember to listen to your body and only stretch to a comfortable level without causing any pain or discomfort. Incorporating Exercise Ball Lying Abductor Stretch into your regular workout routine can be beneficial, especially if you participate in activities that involve repetitive hip movements or if you're looking to improve your overall flexibility and stability in the lower body. Just like with any exercise, it's important to perform it with proper form and technique for optimal results.


  • Lie on your back on a mat or on the floor.
  • Place an exercise ball between your ankles and squeeze your legs together to hold the ball in place.
  • Extend your arms out to the sides to help with balance.
  • Take a deep breath in.
  • While exhaling, slowly lower your legs to one side, keeping your knees slightly bent.
  • Continue lowering until you feel a stretch in your inner thighs and hips.
  • Hold the stretch for 20-30 seconds while keeping your upper body relaxed.
  • Inhale and slowly bring your legs back to the starting position.
  • Repeat the stretch on the other side.
  • Complete 2-3 sets on each side, gradually increasing the duration of each stretch over time.

Tips & Tricks

  • Focus on gently stretching the muscles of the inner thighs and hips during this exercise.
  • Maintain proper posture by keeping your spine neutral and your core engaged throughout the stretch.
  • Breathe deeply and relax your body as you hold the stretch, allowing the muscles to release tension.
  • Depending on your flexibility, you can adjust your position on the exercise ball to increase or decrease the intensity of the stretch.
  • Try to hold the stretch for at least 30 seconds on each side, gradually increasing the duration as your flexibility improves.
  • Include this stretch in your cool-down routine after a workout to help relax and lengthen the muscles worked.
  • To enhance the stretch, you can gently add a side bend towards the side being stretched.
  • Listen to your body and avoid pushing beyond your comfort zone. Remember, stretching should not be painful.
  • For optimal results, aim to incorporate this stretch into your regular exercise routine at least 2-3 times per week.
  • Always consult with a qualified fitness professional or healthcare provider before starting any new exercise program.


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