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How to Use a Body by Jake Bun & Thigh Rocker

    Step 1

    Choose one or two of the PowerFlex bands and attach them to either side of the seat depending on the resistance level you want from your machine. Secure them with the clasps. Use the lighter bands for less resistance and more of a cardio workout. Use the heavier bands to make the machine more difficult to use and to provide a harder, muscle-building workout for your buttocks and thighs.

    Step 2

    Sit in the seat of the Bun and Thigh Rocker, maintaining good posture. Clasp the two rubber handles with your hands.

    Step 3

    Place your feet on the middle of the foot plate, making sure your toes and heels are on the plate.

    Step 4

    Squeeze your buttocks muscles and slowly push the foot plate with the balls of your feet until the seat of the machine begins moving back. Continue pushing slowly until you get the full range of motion of the machine and then slowly bend your knees until you return to the starting position.

    Step 5

    Change the placement of your feet for varied workouts. Point your toes outward to place more emphasis on your abductor -- inner thigh -- muscles. Place your feet closer together or farther apart to hit your leg muscles from different angles.

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Tips

  • Review your machine's manual or video if one of these is included with your purchase. These items offer tips on how the Bun and Thigh Rocker can be used.
  • Wear cushioned fitness shoes, which will provide the proper arch for your feet.
  • For strength-training, you should take at least two seconds to push the machine and two seconds to return to the starting position.
  • For a cardio workout, the movements should be quick so you can elevate your heart rate.

Warnings

  • Always speak to a doctor before starting a new workout routine.

About the Author

Andrea Chrysanthou began writing professionally in 1993. Her work has been published internationally by "The Cyprus Mail," MochaSofa and My Favorite Trainer, among other magazines and websites. She holds a Bachelor of Applied Arts in journalism from Ryerson University. Chrysanthou is a certified fitness instructor and personal-training specialist with more than 10 years of experience in the fitness industry.

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