Sit on the machine with your back flat against the pad, placing your inner thighs against the pads provided.
Hold onto the handles on either side of the machine for stability, and make sure your feet are flat on the floor.
Slowly press your thighs against the pads, bringing them together in a controlled manner, and ensure to keep your upper body stationary.
After a brief pause at the top of the movement, slowly return your legs back to the starting position, ensuring to maintain control throughout the entire movement.
Pro Tip
**Controlled Movement:** Avoid making jerky or rapid movements. Instead, focus on slow, controlled movements. This will engage your muscles more effectively and reduce the risk of injury. **Avoid Overextending:** Do not extend your legs too far out to the side. This common mistake can strain your hip muscles. The movement should be a comfortable squeeze inwards, not a forceful push. **Proper Breathing:** Remember to breathe correctly during the exercise. Exhale as you squeeze your thighs together and inhale as you release. Holding your breath can increase blood pressure and prevent your muscles from getting the oxygen they need. **Appropriate Weight:** Do not use too much