GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser User Guide

June 5, 2024
GAIAM

05-64491 Thigh Toner Versatile Workout Equipment Exerciser
User Guide

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 the 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.

SIDE PRESS

GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser - figure
1

START: Lie on one side with knees bent at a ninety-degree angle. Stack feet and place thigh toner between knees. Support the upper body by planting the bottom arm on the floor, and resting another arm on top.
FINISH: Squeeze upper leg down using inner and outer thigh muscles. Return to start, and repeat.

SEATED PRESS

GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser - figure
2

START: Sitting up with supporting arms behind the body, place thigh toner underneath the outer thigh just above the knee. Cross opposite foot overworking leg for added support.
FINISH: Squeeze the working leg down toward the floor using inner and outer thigh muscles. Return to start, and repeat.

BRIDGE PRESS

GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser - figure
3

START: Lie on your back with knees bent and feet on the floor. Place thigh toner between knees and extend arms on the ground by each side. Raise back off the 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.

SUPINE PRESS

GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser - figure
4

START: Lie on your back with knees bent and feet on the floor. Lift one foot up slightly and place thigh toner at the back of the knee so padded handles are resting on the calf and hamstring.
FINISH: Squeeze heel of working leg toward glute using inner and outer thigh muscles. Return to start, and repeat.

CHEST PRESS

GAIAM 05-64491 Thigh Toner Versatile Workout Equipment Exerciser - figure
5

START: Stand up straight with feet on the floor.
Hold thigh toner at chest level on each side with the hinge facing up.
FINISH: Squeeze handles together pressing elbows closer together. Return to start, and repeat.

THE ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN. All exercise programs come with inherent risks. Consult your health care professional before beginning this or any exercise program.
© & TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452. MADE IN CHINA | SKU 05-64491GUIDE

References

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