• Place your feet on the pedals with your hands in an
overhanded grip on the center portion of the handlebar.
You should immediately feel a nice stretch in your lower
back.
• As you press your feet against the pedals, contract your
back muscles and extend your chest forward as you pull
the handlebar towards your chest.
• Then slowly return to the starting position and repeat.
• Place your feet on the pedals with your hands in an
overhanded grip on the outside portion of the handlebar.
• As you press your feet against the pedals, contract your
upper back muscles and extend your chest forward while
you pull the handles back as far as you can.
• Slowly return to the starting position and repeat.
• Place your feet on the pedals and your hands on the top
of the handlebars.
• Pull the handlebar half way towards you and perform
limited range of movements for a isolated ‘up and down’
riding movement.
• This limited range of motion really isolates the contraction
in your thighs and buttocks.
• Focus on quads doing most of the work with arms
providing minimal assistance.
SQUATS: Tone and Firm your Butt and Thighs
UPPER BACK: Helps to improve Posture and
develop a Stronger Back
LOWER BACK: Helps develop a healthier
Lower Back
• Place your feet on the pedals, cross your hands and grab
the top center portion of the handlebar with an overhanded
grip.
• As you press your feet against the pedals, squeeze your
chest muscles and extend your chest forward as you pull
your body into a full upright, seated position.
• Slowly return to the starting position and repeat.
CHEST: Firms and helps Lift Chest muscles
16
