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wikiHow to Do Abductor Squeezes in 90/90 Neutral Back

Three Methods:Getting in the Starting PositionPerforming the Exercise FrequencyCommunity Q&A

This medium-intensity exercise stretches your inner thighs and relaxes muscles in your backside while contracting your abs for a full-body workout.

Getting in the Starting Position

  1. 1
    Position yourself in .
  2. 2
    Make sure your legs are at a right angle over a chair and your arms rest at your sides, palms facing upwards.

Performing the Exercise

  1. 1
    Put a small ball or pillow between your knees, which should be aligned with your feet and hips.
  2. 2
    Alternately squeeze and release your object with your knees, not letting your back rise off the floor during the exercise.


  1. 1
    Do 15 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles.
    • To make this exercise less challenging you can practice squeezing your knees without an object in between them, so you don't have to worry about it falling on you.


    • Potential injuries that may be incurred if this exercise is performed incorrectly are abdominal and back muscle strains.

    Article Info

    Categories: Abdominal Exercises

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