Thigh Leg Muscle Fitness Workout Exercise Multi-function Gym Equipment Product description： Material: PVC, Foam, Metal Size: about 11.8 x 4.5 inches Light-weight and compact : into a small space for use when traveling. Easy to use. for all ages & fitness & home gym workouts. Great for toning thigh muscles while sitting at your desk at work , or even watching TV on the couch. Strengthen your thigh. Lose your forearm. Shape your back. Make your breast lines up. To Work Your Arms and Chest: Step① Grip the handles of the thigh toner with your hands, holding it in front of you. You can sit or stand. Step② Ensure that when you push inward the toner is positioned correctly, so that the middle of the "V" shape pushes outward, not inward toward your chest. Step③ Push the handles together while allowing your elbows to move out toward your sides. Step④ Complete 15 to 20 repetitions. This exercise will your chest muscles. To Work Your Thighs: Step① Lie down on your back on a mat. Step② Bend your knees to about a 45-degree position. Your feet should be flat on the floor. Step③ Place the thigh toner between your inner thighs. The thigh toner should be positioned so that it looks like an upside-down "V." Step④ your thighs together. Even if the thigh toner moves in a couple of inches, you still will be working your thigh muscles. Work to more forcefully, making the thigh toner move farther inward, as you use the equipment over. Step⑤ Complete 15 to 20 repetitions. To increase the, perform slow repetitions or pause at the of the squeezing motion during each repetition. Package: 1 x Thigh