Adductor Machine
Sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads.
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FINISH
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Smoothly bring your legs together, hold for a second then return under control to starting position.
Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.
Aim to keep your legs and back in contact with the machine at all times.
It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.