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5. Reverse forward lean position

Stand upright on the foot pedals with your hands on

either the stationary or dual action handlebars. Lean

forward slightly with a "full body lean" as described in

#4. Move your legs backward in a smooth,

elliptical motion. This exercise reverses the direction

of the previous exercise. Avoid leaning or pulling back

on the handlebars. You will feel more emphasis in the

muscles in the front of your thighs.

6. Backward lean position

Stand upright on the foot pedals with your hands on

either the stationary or dual action handlebars. Lean

back slightly with a "full body lean" from the ankles. Do

not round your back. Move your legs forward. Your

legs will be moving slightly in front of your body as if

you were cycling. Keep your shoulders aligned over

your hips. In this exercise, you will feel more emphasis

in the muscles in the back of your hips and thighs.

7. Reverse backward lean position

Stand upright on the foot pedals with your hands on

either the stationary or dual action handlebars. Lean

back slightly with a "full body lean" from the ankles. Do

not round your back. Move your legs backward in a

smooth, elliptical motion. Your legs will be moving

slightly in front of your body as if you were cycling

backwards. This exercise reverses the direction of the

previous exercise. Keep your shoulders aligned over

your hips. In this exercise, you will feel more emphasis

in the muscles in the back of your hips and thighs.

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the

floor. Bend one leg at the knee. Keeping both shoulders

flat on the floor, gently grasp the bent knee with your

hands and pull it over your body and towards the

ground. You should feel a stretch in your hips,

abdominals and lower back. Hold for 20 to 30

seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of

your feet are together. Place your hands on your knees.

Lean forward from the waist and press down lightly on

the inside of your knees. You should feel a stretch in the

muscles of your inside thigh.

8. Arm Pullback

Stand with your feet shoulder width apart and toes

pointing forward and with your knees slightly bent. Let

your arms hang relaxed on either side of your body.

Expand your chest and pull your shoulders back. Bend

your elbows slightly and clasp your hands behind your

back. Slowly straighten your arms as you lift your hands

upward. Raise your hands upward until you feel mild

tension in your shoulder and chest region. Hold for

20 to 30 seconds. Lower your arms to their original

position and bend your elbows. Release your hands

and return them to your sides.