The Instructions for the Scandia Figure Firmer

The Scandia Figure Firmer, a pulley-based personal exercise machine manufactured in the 1960s, featured a pair of foot and hand saddles attached to two separate lengths of long, elastic cord. The cords were securely affixed to an anchor --- such as a door frame --- with resistance being provided by arm strength working against your leg movements. Figure Firmers were often used by women in conjunction with leg extender and bicycle exercises, which activate the gluteus and core muscles, respectively.

Instructions

    • 1

      Clip the base of the Figure Firmer securely to a doorknob. Make sure the door is closed completely, and locked, if possible. Lay down on your back with your head close to the anchor point and your legs pointing away.

    • 2

      Lift your feet over your chest/head area and slip your feet through the saddles. Grip the second set of handles with your hands. Slide away from the door until the anchor cord is pulled taut.

    • 3

      Lower your right foot slowly towards the floor until your leg is at a 45 degree angle to the ground, keeping your leg straight. As you get stronger you will be able to extend your leg lower. Resist the tension exerted on your hand grips as much as possible to maximize the resistance. Lower your left leg slowly while bringing your right leg back up. Repeat exercise for 10 reps with each leg. Take a 1 minute break, then perform two more sets.

    • 4

      Point your legs straight up in the air. Pedal in the air as if you were riding a bicycle, using your arm strength to provide resistance for your legs. Perform 25 repetitions with each leg, take a 1 minute break, and then complete two more sets.