The higher the placement, the more challenging the exercise. Place the loop around your legs, either just above the ankles or just above the knees.

Return with control to the starting position. Move your legs apart as far as possible, against the band. After finishing all of your reps, slide up the wall to stand back up. Use a small, looped resistance band or tie a longer band into a smaller loop. Sit down on a bench with an elastic band around your knees, and your feet about hip width apart.Do 5 to 10 reps, separating your knees and bringing them back to the starting position.Slowly return your knees back to the starting position.Keeping your feet flat, slowly separate your knees away from each other, moving against the tension of the band.Maintain this pelvic floor contraction throughout the set. Contract your pelvic floor and tense your inner core muscles.Your knees should be parallel with each other, with the band providing a little bit of tension that's trying to pull them together. Keeping the angle of your knees greater than 90 degrees will allow you to contract your pelvic floor. Lower until your thighs are just above but not parallel to the floor.

Keeping your torso upright, slide your back down the wall by bending your knees.Your feet should be about hip-width apart and flat on the floor with your toes facing forward, heels about a foot away from the wall. Loop a mini band around your thighs, a few inches above your knees.Stop at shoulder height, then lower and repeat.

Keeping your elbows soft, lift your arms out to either side.

Lateral dumbbell raises: Pick a pair of weights that works for you.

Side plank with leg lift: From a side plank position, lift and lower your upper leg.

Keeping your right knee bent 90 degrees, lift your right leg straight out to the side until your knee comes in line with your hip. Throw on a resistance band for an extra challenge, says Centenari!

Lateral squat walks: Find a squat position and hold it while you take three steps to the right, then three steps to the left.

Return to your starting position and repeat on the other side. Flex your left foot and squeeze your upper leg to extend that leg to the side.

Lateral leg raises: Shift your balance into your right foot.

Lift your feet while keeping your knees grounded on the floor. Bend your knees and place the inner arches of your feet together.

Clamshells: Lay down on one side with your head in your hand.

And that heightened awareness can go on to elevate training of all kinds, says Centenari.

It increases body awareness: Understanding the difference between adduction and abduction can help you be more attuned to how your body moves.

And working those little muscles can help boost strength and stability throughout your body whether you're lifting weights, running, or even standing in place, says Centenari. These are smaller muscles that help support bigger movements and hold your body upright so that you're able to safely and comfortably be in motion.

It improves functional strength and stability: In addition to all the big muscles that help you move, you also stabilize muscles.

'Whether you’re waving down a taxi, snagging an extra item in the Trader Joe’s check-out line, or stepping out of the way of a pothole, being able to move side to side effectively is a crucial human function,' she tells Byrdie. This is especially true for the frontal plane movement (think side-to-side motions), adding Centenari.

It supports mobility: Having strong and flexible hip adductor muscles is crucial to getting around with ease, says Onyx Pilates instructor Zach Bergfelt.

It can boost balance: Many adduction exercises (often those focused on the hip) require single-leg balancing positions, says Dragone.

Banded abduction