If you are an athlete or want to become an athlete, then you need to make your body strong, lower body has to bear a lot, all the weight and the balance of the body is maintained by the thighs, groin muscles are the muscles close to the thighs and with the combination of tight it is called adductors, we need to make our groin muscles strong as it allow us to be an athlete in many games, if the groin muscles are not strong enough, then there are chances that you will not be able to maintain a good health, you need to do some of the exercises, here are some of the exercises, that will give you strong groin muscles.
1. Seated Adductor Squeeze
Seated adductor squeeze is a simple exercise and you can do it at any time at any place, all you need to take a Swiss ball, now sit on it, make your back straight, place a ball in the between both the knees, now you need to squeeze the ball slowly as maximum as you can, try to squeeze it by using the groin muscles, now slowly come back to the rest position and repeat the process, you need to do the 12 repetitions of about the 4 sets.
2. Side Lying Stretch
Side lying stretch is also an easy exercise and you can do it at any place, all you need to do take the mat, place it on the floor, now you need to lie down on the ground by the side, now slowly raise your leg by engaging the groin muscles, towards the ceiling while keeping your leg straight, as you reach the angle of almost 60 degree, the come back to the rest position and then do the 12 repetitions, now again change the side and do the same exercise with the other side and do the 12 repetitions, do the 3 sets.
Lunges are one of the advanced and most effective exercise to strengthen the weaken groin muscles, you need to first stand straight, keep your back straight, now put forward one leg of about 2 feet and then bend the knee like that the other knee should just above the ground, now you need to do this from other leg, if you want some more pressure you need to hold the weight from both the hands, you need to do 10 repetitions from each side of about the 4 sets.
4. Groin Stretch
Stretching is the best and the easy way to strengthen any weaken muscles, groin muscles can also be strengthen by the stretch, all you need to sit on the floor, now you need to close the feet soles, hold it tightly with the hands, now you see that the knees are above the ground in this positions, slowly lower the knees to towards the ground and then stretch the groin muscles and then come back to the rest position, you need to do the 10 repetitions of about the 4 sets.
5. Band Abduction
If you are an athlete and wants a strong groin muscles, then you should go for the band abduction exercise, this is an advance level of exercise, in which we need to stand straight and then we need place the band to ankles, now you need to raise the legs to maximum extent by engaging the groin muscles, do the 10 repetitions and then you need to come back to the rest position again, do this with the other leg, do 10 repetitions of about the 4 sets.
6. Stretching Legs
Stretching legs is an exercise that is of advance level, in this exercise the groin muscles are engaged to the full extent, for this you need to sit on the floor, keep your back straight, now slowly open your legs and open it as maximum as you can, you can also your hand to get support, you will start feeling the pressure on the groin muscles, hold the position for about the 10 seconds and then come back to the rest position, do this exercise for about the 4 times.
7. Against Gravity Groin Muscle Exercise
Gravity groin exercise is the most useful exercise to get the strong groin muscles, this is the exercise which you can do at home, all you need have a chair, lie on the ground, keep your legs straight, now place the upper leg on the top of the chair, place the lower leg on the ground, now slowly raise your leg towards the chair, the movement should be from the hip, change the side and do the exercise with the other leg, do the 10 repetitions with each leg of about the 4 sets to get the strong groin muscles.