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Place the ball of each foot in the middle of each pedal. Push with your toes
pointed forward, then pull your feet back with toes up and heels down. This
tones the lower legs. Start with just a few minutes per session and gradual-
ly increase with each workout.
Muscles affected: Shins and Calves
TOES STRAIGHT
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6
5
4
The direction which your toes are turned will vary the effect of your work-
out. If your toes are turned slightly in while pointing and flexing, this
emphasizes the outer calves. If your toes are turned slightly out while
pointing and flexing, this emphasizes the inner calves. You can also turn
you toes out and open your knees to tone your inner thighs. Regardless of
which toe position you choose, always keep your kneecap 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