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Place the balls of your feet in the centers of the pedals. Push with your
toes pointed forward, and then pull your feet back with your toes up and
your heels down. This tones your lower legs. Start with just a few minutes
p
er session and gradually increase with each workout.
Muscles affected: Shins and Calves
TOES STRAIGHT
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The direction that your toes are turned will vary the effect of your workout.
If your toes are turned slightly inward while pointing and flexing, this will
emphasize your outer calves. If your toes are turned slightly outward while
pointing and flexing, this will emphasize your inner calves. You can also
turn your toes outward and open your knees to tone your inner thighs.
Regardless of which toe position you choose, always keep your kneecaps
in line with your toes.
Muscles affected: Calves and Thighs
TOES TURNED
Place your feet on the upper pedals and choose any grip.
Muscles affected: Arms, Upper Back, and Chest
UPPER BODY EMPHASIS
Grip the center post low and place your feet on the lower pedals. For more
emphasis on the stomach, tighten your abs and pull them in.
Muscles affected:
Abdomen, Legs, and Lower Back
LOWER BODY EMPHASIS