Seated Alternate Wide Side Adduction

Seated Alternate Wide Side Adduction कैसे करें

1. 1

   Set up for Seated Alternate Wide Side Adduction: clear floor space and wear clothing that lets you move freely.

2. 2

   Take a stable stance or grip, brace your core lightly, and keep your spine neutral.

3. 3

   Perform the working phase slowly and under control, feeling the inner thighs do the work, then return to the start.

4. 4

   Exhale on effort and inhale on the return; keep breathing steadily and never hold your breath.

5. 5

   Avoid rushing, swinging, or sharp pain — stop or reduce range if form breaks down.