Greetings!
The new Toning System, featuring the ThighMaster Gold™ and the all new
ButtMaster LBX™. This Toning System is a fast and effective way to shape
your hips, thighs, buttocks, and so much more! Since I introduced the
ThighMaster® and the ThighMaster Plus®, thousands of people who have purchased
and happily used those products also wanted a way to exercise their entire
body.
It's hard to improve on a good thing, but we did! We wanted to offer an
exercise solution that gives you choices. So we came up with a total body
Toning System, so that you can choose an exercise program that meets your
needs. By combining the ThighMaster Gold™ and the ButtMaster
LBX™ together you can personalize your workout to get the all_around toning
both you and I want. I hope you will as pleased with your new Toning System,
featuring the ThighMaster Gold™ and the all new ThighMaster LBX™, as I’ve
been with mine. You're on your way to a stronger, shapelier body, and
the great feelings that go with it!
Warmest regards,
PS. Please start slowly!!! As with any new exercise program,
start slowly and consult your physician, especially if you have any history
of lower back, hip, or leg problems. If your muscles are not used to being
exercised, you will experience some soreness after your initial workouts.
Your muscles will adapt and the soreness will go away as your muscles
begin to strengthen.
STARTING YOUR TONING SYSTEM
WORKOUT
The Toning System exercises use a pattern of repetitions and sets. A repetition
is one complete movement of an exercise. A set is a number of repetitions
in succession. As you perform the repetitions (rep), try to keep the movements
smooth and rhythmic; this my take a little time, but will come naturally
as the exercises become more familiar. Start with 12-24 reps, 1-3 sets
of each exercise in the workout.
- Each rep cycle consists of two movements, the contraction and release phases.
- Try to use a squeeze and release motion with the ThighMaster Gold™ and a contract (push apart) motion with the ButtMaster LBX™.
- Make sure when you release the ThighMaster Gold™ let it return slowly back to its open position. Resist the return!
- To release, let the unit return slowly back to its closed (knees almost together) position. Resist the return! Your goal is to develop a smooth push-release motion with your ButtMaster LBX™.
The number of sets
that you perform is related to how many different exercises you choose
to do, and how long you want your exercise sessions to last. Ideally,
you'll want to spend at least 20-30 minutes a day working out, to see
good results. You can do all your exercising at once, or divide the time
between several workouts during the day.
- Before exercising consult a physician.
- Warm up properly before starting any routine.
- Cool down before completely quitting a workout.
THE WARM UP
As with any exercise routine, it's important to begin by warning up your
body, and most specifically the muscles you're planning to exercise. You
can do almost any warm-up routine you like, since the important thing
is to stretch out your various muscle groups. Or you can warm up using
your ThighMaster Gold™ by holding it straight out in front of you, slowly
flexing partially to the point where you are beginning to feel a little
strain. Keeping the tension, raise the ThighMaster Gold™ over your head,
then straight out in front of you, and down toward the ground. At the
same time, warm up your lower body as if you were preparing to sit, then
straighten up again. Continue this routine for a few minutes.
DON’T
FORGET TO BREATHE
Exhale on the contraction (squeezing
and push apart) phase of the rep, when the resistance is the greatest.
Then on the release phase, inhale. Rhythmic and regular breathing will
help you achieve the results you're after. Most important, don't hold
your breath!
THE COOL-DOWN
At
the end of your exercise routine, simply slow down your intensity level
for about 3-5 minutes while you stretch out the muscles you've been working.
This step is important for your overall health and fitness. Stretching
actually shapes the muscle and eases the stress on the joints. Stretching
after a workout lengthens the muscles that have contracted during the
workout and helps to maintain a natural yet toned appearance. After your
Toning System workout, stretch the muscles you've used in all directions.
Also concentrate on the waist, upper and lower leg (half way between the
knee and the hip), the inner and outer thigh, and the hamstrings.
ThighMaster Gold™
Inner Thighs
This
is the exercise that made the ThighMaster™ famous, and the one that Suzanne
Somers swears by. You'll need a straight-backed chair and your ThighMaster
Gold™.
Sit forward on the chair so your thighs can move freely, and place your
feet together. Hold the ThighMaster Gold™ between your knees, making certain
that the yellow cap is pointing down (see picture).
Place one hand over each handle to hold the ThighMaster Gold™ in place.
Now use your thighs to SQUEEZE the handles together. (Ed. Note: Suzanne
says she does fifty of these every night before she goes to bed.)
Chest & Breasts
Hold the ThighMaster
Gold™ with the end of the yellow cap facing your chin, handles pointed
down toward the floor. Place both hands just below the cap with your forearms
resting against the handles (see picture). Now SQUEEZE the handles,
pressing your elbows as close together as possible and keeping them raised
at shoulder level. Resist the return!
Upper Body
This exercise
is a good way to work almost all of your upper body muscles. Continue
flexing the coil while you slowly raise and lower the ThighMaster Gold™.
Each position exercises a different upper body muscle group. Move rhythmically
from one position to the other in each rep. This can be done quickly or
slowly, and for a more intense workout to the chest hold your arms further
out in front of you. Always keep pressure on the coil, though you can
ease up slightly as you begin to tire. Be sure to press with the “heels”
of your hands.
Triceps II
Standing, rest
the ThighMaster Gold™ securely against your waist and thigh, knees together,
with the yellow cap in front of your waist (see picture). Place one hand
on the upper handle and the other on the lower handle, bring your elbows
in close to your body. (It's very important that the elbows stay in this
position throughout the exercise to most effectively firm the back of
the arms.) Now press down on the upper handle, all the way to the lower
handle if possible. Resist the return!
Stomach
(the crunch)
Lie
back on the floor, with your knees bent and together, and your feet flat
on the floor. Now place the ThighMaster Gold™ so that one handle is about
midway down your thighs, and the other is up in front of your face, cap
pointing up (see picture). Now, lift your shoulders just a few inches
off the ground, curling your upper body toward your lap. Press your lower
back into the floor, holding your tummy in. Exhale as you lift; inhale
as you lay back down.
Upper Back
Standing or sitting,
place one of the handles of the ThighMaster Gold™ against your left side,
from waist to underarm, with the yellow cap pointing up, in front of your
underarm. The bottom of the handle should be just one or two inches below
the top of your hipbone. Firmly hold the ThighMaster Gold™ in place with
your right hand. Position your left forearm across the extended ThighMaster
Gold™ handle (see picture), and then press downward using the inside of
your elbow, toward your hip. Resist the return! After one set, repeat
on other side.
ButtMaster
LBX™
Exer #1
Sit in a chair
with back straight and feet on the floor. Slide forward so your thighs
can move freely. Place your ThighMaster LBX™ around the knees on the outside
of your legs. Smoothly pull the knees apart. Try doing sets using the
legs together and then using legs individually while the other leg stays
still.
Exer #2
Sit in a chair
with your back straight and feet on a box that elevates the knees to a
point higher than the hips. Place the ThighMaster LBX™ around your knees
on the outside of your legs. Smoothly pull the knees apart.
Exer #3
Stand upright
facing a chair. Place the ThighMaster LBX™ around your knees on the outside
of the legs. Bend forward at the waist and firmly grasp the seat of the
chair. Bend the knees slightly, and begin a smooth in and out motion.
Exer #4
Lie on your
back with knees bent and your hips raised off the floor. Position the
ThighMaster LBX™ on the outside of your knees with the yellow center cap
pointing to the floor. Pull knees apart smoothly and resist the force
as your knees come together. Try not to let the knees touch, as this can
cause some soreness on the inner surfaces of the knees.
Exer #5
Lie
on your right side with knees bent, while leaning on your right elbow
to relieve any strain on the back. Place your ThighMaster LBX™ securely
on the outside of your knees. Smoothly lift your left leg upwards, hold
for a count of three, then slowly return to the starting position. Be
sure to keep shoulders "stacked" one on top of the other. (That is, one
not behind or in front of the other. The same is true for the hips.) Switch
sides and repeat.
Exer #6
Position yourself
on the floor on your hands and knees. Place the ThighMaster LBX™ on the
outside of your thighs just above the knees. Raise your left leg out to
the side of your body in a steady, controlled movement, then back to the
starting position. Repeat with the right leg.