Set up an adductor machine by selecting an appropriate weight and adjusting the leg pads as far apart as is comfortable. If fitted, grasp the handles on each side of the machine. Keep your entire upper body straight and stationary and keep your back firm against the back rest. This is the start position. While exhaling, press against the legs pads of the machine, driving your knees together. Squeeze your adductors and pause for a count of one. With control, return to the start position, inhaling as you do so.