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Fig. 3a
Fig. 3b
Fig. 3c
Fig. 5a
Fig. 5b
Fig. 5c
Fig. 4a
Fig. 4
b
Fig. 4c
Turn 90°
Push your legs
forward and
backward
Repeat the
steps with the
left leg forward
Open your legs until
each pedal is positioned
between the main bar
and the end of the rail
on each side
Turn 90°
Slowly turn the
rail 180°
Turn 90°
Push your legs
forward and
backward
Turn 180°
Bring your legs
together
Fig. 6a
Fig. 6b
Fig. 6c
Fig. 6d
When starting the exercise, move slowly while maintaining balance.
Do not perform rotations too quickly. Using too much effort to rotate may cause you
to fall.
Turn the right
leg forward 45°
Turn the left leg
forward 45°
Cross Glide
This exercise targets the muscles along the front and inside of the thighs as well as the core muscles that
support the torso.
1. From the start position, slightly bend your knees.
This exercise is performed with the knees bent slightly throughout.
2. Smoothly spread your legs open (Fig. 3a), and turn the rail 45° with your right leg forward and left
leg to the rear (Fig. 3b).
3. Stay in that position temporarily.
4. Turn the rail while bringing your legs together and return to the start position (Fig. 3a).
5. Now turn the rail by bringing your left leg forward and right leg to the rear (Fig. 3c). Repeat steps 2-4
16 to 20 times. A repetition is completed after both legs were used to rotate the rail forward.
3
Circle Glide
This exercise targets the waist muscles as well as the core muscles that support the torso.
1. From the start position, slightly bend your knees.
This exercise is performed with the knees bent slightly throughout.
2. Open your legs until each pedal is positioned between the main bar and the end of the rail on each
side (Fig. 5a).
3. Keeping the pedals in position, turn the rail 90° (Fig. 5b).
4. Stay in that position temporarily.
5. Slowly turn the rail 180° (or as much as you are able to) by changing leg positions (Fig. 5c).
6. Stay in that position temporarily.
7. Slowly turn the rail 180° (or as much as you are able to) in the opposite direction by changing leg
positions, and return to the position described in step 3 (Fig. 5b).
8. Repeat steps 4-7 16 to 20 times. A repetition is completed after both legs were used to rotate the
rail forward.
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Dual Rotation
This exercise targets the muscles of the lower body as well as the core muscles that support the torso.
1. From the start position, slightly bend your knees.
This exercise is performed with the knees bent slightly throughout.
2. Keeping the pedals near the center of the rail, turn the rail 90° (Fig. 6a).
3. Push your legs in opposite directions (forward and backward) (Fig. 6b).
4. Keeping the pedals in position, turn the rail 180° by changing leg positions (Fig. 6c)
5. Stay in that position temporarily.
6. Bring your legs together and return to the start position (Fig. 6d)
7. Repeat steps 2-6 16 to 20 times. It should feel as if you are drawing a large number 8 with your legs.
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Parallel Skiing
This exercise targets the muscles along the back of the thighs, hip muscles, and the core muscles that support the torso.
1. From the start position, slightly bend your knees.
This exercise is performed with the knees bent slightly throughout.
2. Keeping the pedals at the center of the rail, turn the rail 90° (Fig. 4a).
3. Push your legs in opposite directions (forward and backward) (Fig. 4b).
4. Stay in that position temporarily.
5. Turn the rail while bringing your legs together and return to the start position (Fig. 4a).
6. Now turn the rail by bringing your left leg forward and right leg to the rear (Fig. 4c). Repeat steps 2-5
16 to 20 times. A repetition is completed after both legs were used to rotate the rail forward.
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CAUTION
CAUTION
