ThighMaster Gold Instructions

The ThighMaster exercise device that Suzanne Somers made popular in the 1990's is still for sale under the name "ThighMaster Gold." This fitness aid is fairly small and portable, and is able to provide resistance training for multiple parts of the body. If you have a ThighMaster Gold, you can use it to tone, strengthen and define your thighs, arms and abdominal muscles.

Things You'll Need

  • Chair
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Instructions

  1. Inner Thighs

    • 1

      Sit on the edge of a chair, so that your bottom is firmly supported, but your knees and thighs are free to move. Your knees should be bent with your feet flat on the floor.

    • 2

      Position the ThighMaster Gold between your knees. The yellow cap in the center should be pointing down toward the floor.

    • 3

      Place your hands on either side of the ThighMaster Gold's handles, to add support as you exercise.

    • 4

      Bring the handles of the ThighMaster Gold together between your knees, as you contract the muscles in your inner thighs.

    • 5

      Release the contraction slowly, over a period of several seconds. Repeat the action nine more times for a set. Work up to three or four sets per day.

    Arms and Upper Body

    • 6

      Grasp the handles of the ThighMaster Gold with the yellow center cap pointing outward.

    • 7

      Hold your arms at chest level and squeeze the handles in, until they meet.

    • 8

      Repeat the squeeze with your arms extended at various angles, ranging from overhead to nearly straight downward. Perform two squeezes at each level. Repeat three or four times for a set.

    Abdominal Muscles

    • 9

      Lay down on your back -- on a flat surface -- with your knees bent and your feet flat on the floor.

    • 10

      Position the ThighMaster Gold so that the yellow center cap is facing upward and one handle is between your knees. Grasp the other handle with both of your hands.

    • 11

      Curl your body upward slowly, similar to how you would move if you were doing a regular crunch. As you do so, squeeze the handles of the ThighMaster Gold together. Lower yourself back down to the ground slowly.

    • 12

      Perform this movement 12 times. Repeat for two to four sets.