This body toning equipment can be used for both your arms and thighs perfect for use at the gym at home or even on the go. To work your thighs: Lie down on your back on a mat and bend your knees to about a 45-degree position. Your feet should be flat on the floor. Place the thigh toner between your inner thighs. The thigh toner should be positioned so that it looks like an upside-down "V." 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. Complete 15 to 20 repetitions. To increase the intensity perform slow repetitions or pause at the top of the squeezing motion during each repetition. To work your arms and chest: Grip the handles of the thigh toner with your hands holding it in front of you. You can sit or stand. 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. Push the handles together while allowing your elbows to move out toward your sides. Complete 15 to 20 repetitions. This exercise will target your chest muscles.