1
Nautilus NS700X
LEG EXErCISES
STArT
FINISh
Muscles worked:
This exercise will not burn off
fat from your hips or outer thigh! There is no
exercise that will burn fat from a specific area.
This exercise will, however, strengthen the
muscles on the sides of your hips (gluteus
medius), especially on the standing/support side.
Use light resistance and controlled range of
motion on this exercise. You may also
think of this exercise as a tool for challenging
your ability to stabilize your hip on the
supportive leg.
Starting position:
• Stand in front the pulley with your side
to the pulley, and attach a handle /strap to the
ankle furthest from the machine
(outside leg).
• Stand up straight, lift your chest, tighten your
abs and maintain a very slight arch in your
lower back.
• Adjust your position so that there is some
resistance in the cables.
• In the beginning, you may hold on to the
machine for stability.
Motion:
• Slowly move the attached leg outward to the
side away from the pulley (30-45 degrees),
keeping your hips and spine perfectly still.
• Keep you abs tight throughout the exercise.
Key points:
• Use a very small range of motion. More is not
better.
• Keep your spine straight and your hips level.
Try not to raise your hips when raising your leg
to the side
STANDING hIp ADDUCTION
Muscles worked:
This exercise will not burn off
fat from your inner thighs or make them smaller!
There is no exercise that will burn
fat from a specific area. This exercise will,
however, strengthen the muscles on the insides
of your thighs (adductor muscle groups). It also
works the muscles on the outside of your hip
(gluteus medius) on the side that you are
standing on. Use very light resistance and small
range of motion on this exercise. Think of this
exercise as a tool for challenging your ability to
stabilize your hip and stand on one leg.
Starting position:
• Stand in front of the pulley with one side near
pulleys, and attach a handle/strap just above
the calf (below the knee) on the leg nearest the
pulley.
• Adjust your position away from the machine so
that tension is created.
• Stand straight, lift your chest, tighten your abs
and maintain a very slight arch in your lower
back.
Motion:
• Keeping your hips and spine perfectly still,
slowly move your attached leg toward the
center/midline, away from the pulley.
• Slowly control the leg back toward the pulley,
returning to the starting position.
Key points:
• Keeping your hips and spine perfectly still.
• Do not allow the weight plates to come to rest
between reps.
STArT
FINISh
STANDING hIp ABDUCTION
