<b>To Work Your Arms and Chest：</b> <br><br><br>Step 1: Grip the handles of the thigh toner with your hands, holding it in front of you. You can sit or stand. <br><br>Step 2: 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. <br><br>Step 3 :Push the handles together while allowing your elbows to move out toward your sides. <br><br>Step 4: Complete 15 to 20 repetitions. This exercise will target your chest muscles. <br><br><br><br><b>To Work Your Thighs :</b> <br><br><br>Step 1: Lie down on your back on a mat. <br><br>Step 2: Bend your knees to about a 45-degree position. Your feet should be flat on the floor. <br><br>Step 3: Place the thigh toner between your inner thighs. The thigh toner should be positioned so that it looks like an upside-down "V." <br><br>Step 4: Squeeze your thighs together. Even if the thigh toner moves in only a couple of inches, you still will be working your thigh muscles. Work to squeeze more forcefully, making the thigh toner move farther inward, as you use the equipment over time. <br><br>Step 5: Complete 15 to 20 repetitions. To increase the intensity, perform slow repetitions or pause at the top of the squeezing motion during each repetition.