Isometric Hip Adduction Pillow in Bed
Hip adductors are a common neglected muscle group. The muscles are located on the inside of your thigh, and move your leg/thigh towards the midline of the body (adduction). When done properly, hip adduction and abduction (moving your leg away from the midline of your body) exercises can be extremely fatiguing and don’t need any expensive exercise equipment.
Either lay your back flat on the bed or prop yourself up with your elbows, and put a pillow between your bent knees. Pull your knees together against the pillow, and hold the contraction for about 3 seconds. Slowly relax without letting the pillow fall then contract again, alternating for 30 seconds. Relax and complete 2 more sets.