How to Strengthen Your Adductors by Using a Sliding Board

Sliding boards help to work those hard-to-reach adductor muscles.

Sliding boards help to work those hard-to-reach adductor muscles.

Shake up that same old exercise routine by adding some sliding. Sliding boards are unique to the exercise world in that they allow side-to-side movements. Most exercises, such as running and biking, cause the legs to move in a forward or backward motion. For this reason, the slide board is particularly popular among ice skaters during the summer months. However, since it is a low-impact activity and is great for working the adductors, it is also a good choice for all who want to work out those seldom-worked muscles. Glide through your next exercise routine with the slide board.

Basic Sliding

Slip the sliding socks over your shoes. Step onto the sliding board with your feet apart. Bend your knees slightly. Lower your upper body. Keep your back flat.

Push off of the left edge of the slide board with your left foot, using the strength of your entire leg, not just your foot and ankle. Slide across the board until you reach the right side.

Push off of the right edge of the slide board with your right foot. Repeat 30 times.

Sliding Vs

Stand in the middle of the sliding board.

Slide your feet out to your sides so your legs form a “V.”

Slide your feet back together in the middle of the board. Avoid trying to hop back to the starting position. Keep your feet on the ground. Repeat 15 times.

Jackknife

Hold onto the edge of the slide board with both hands. Place your feet against the same edge of the sliding board.

Slide your feet downward until your legs are straight.

Move your left foot to the left and your right foot to the right, forming a “V” with your legs.

Push your legs back together again. Slide your feet back to the edge of the slide board. Repeat 15 times.

Items you will need

  • Sliding board
  • Sliding socks

Tips

  • Place the slide board on a hard, flat surface away from furniture.
  • Warm up and stretch before beginning exercises on the slide board and finish off with a cool down.
  • Step onto the board by first placing your right foot against the right edge of the board; bend your knees and slowly place your left foot onto the board.
  • Start with only 10 minutes on the slide board and then work yourself up to doing more.

Warning

  • Talk to your doctor before starting any new exercises.
 

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

  • NA/PhotoObjects.net/Getty Images