Adductor muscles

Drawing legs to the inside

Stand sideways next to the machine and tie the string from the machine to the leg closest to it (at the ankle). Stand a little ways away from the machine and raise the leg so it is vertical to the machine. Draw the leg with the string on it towards the other leg. Hold the leg in this position for a few seconds and then return to the starting position.

Avoid rapid movements and perform the exercise slowly.
 

Drawing legs aside

Stand sideways next to the machine and tie the string from the machine to the leg farthest from the machine (at the ankle). Stand a little ways away from the machine and place the leg so that it is vertical to the machine. Draw the leg away from the machine until it is vertical, but on the opposite side from the starting position. Hold the leg in this position for a few seconds and then return to the starting position.

Avoid rapid movements and perform the exercise slowly.