Gaiam Thigh Toner Manual de usuario

START: Lie on one side with knees bent at

a ninety degree angle. Stack feet and place

thigh toner between knees. Support upper

body by planting bottom arm on ﬂoor, resting

other arm on top.

FINISH: Squeeze upper leg down using inner

and outer thigh muscles. Return to start, and

repeat.

START: Sitting up with supporting arms behind

the body, place thigh toner underneath outer

thigh just above the knee. Cross opposite foot

over working leg for added support.

FINISH: Squeeze working leg down toward

ﬂoor using inner and outer thigh muscles.

Return to start, and repeat.

START: Lie on back with knees bent and feet

on ﬂoor. Place thigh toner between knees and

extend arms on ground by each side. Raise

back o ﬂoor engaging core into a bridge

position.

FINISH: Squeeze thighs together using inner

and outer thigh muscles, buttocks, and core.

Release and slowly lower to ground returning to

start, and repeat.

SIDE PRESS

SEATED PRESS

BRIDGE PRESS

EXERCISE INSTRUCTION

• Warm up for 3-5 minutes before each session.

• Complete 1–3 sets of 8–12 repetitions of each exercise selected.

• Rest approximately 30–60 seconds between each exercise set.

• Perform each exercise in a controlled manner, through a full range

of motion.

• When applicable, perform an equal number of exercise repetitions in

each direction to avoid the development of muscle imbalances.

• If unable to complete 8 exercise repetitions through a full range

of motion, increase rest time between exercise sets or decrease

repetitions. Or if unable to achieve moderate to maximal muscular

fatigue following the completion of 12 exercise repetitions through

a full range of motion, decrease rest time between exercise sets or

increase repetitions.

• Perform each exercise a minimum of 3 times per week for

maximum results.

• Allow 24–48 hours of complete rest between each exercise session.

BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU

SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.

Thigh Toner

ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM ONE SHOWN. All exercise programs come with inherent risks. Consult your health care professional before beginning this or any exercise program.

START: Lie on back with knees bent and feet

on ﬂoor. Lift one foot up slightly and place

thigh toner at back of knee so padded handles

are resting on calf and hamstring.

FINISH: Squeeze heel of working leg toward

glute using inner and outer thigh muscles.

Return to start, and repeat.

START: Stand up straight with feet on ﬂoor.

Hold thigh toner at chest level on each side

with hinge facing up.

FINISH: Squeeze handles together pressing

elbows closer together. Return to start, and

repeat.

SUPINE PRESS

CHEST PRESS

EXERCISE INSTRUCTION

• Warm up for 3-5 minutes before each session.

• Complete 1–3 sets of 8–12 repetitions of each exercise selected.

• Rest approximately 30–60 seconds between each exercise set.

• Perform each exercise in a controlled manner, through a full range

of motion.

• When applicable, perform an equal number of exercise repetitions in

each direction to avoid the development of muscle imbalances.

• If unable to complete 8 exercise repetitions through a full range

of motion, increase rest time between exercise sets or decrease

repetitions. Or if unable to achieve moderate to maximal muscular

fatigue following the completion of 12 exercise repetitions through

a full range of motion, decrease rest time between exercise sets or

increase repetitions.

• Perform each exercise a minimum of 3 times per week for

maximum results.

• Allow 24–48 hours of complete rest between each exercise session.

BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU

SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.

Thigh Toner

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