Step 1: Put the Scoop on a smooth, level floor at a comfortable distance from the seat where you intend to work out. For most people, this is about 18 to 24 inches from a chair, bed or couch.

If you intend to Scoop under a desk, ensure that there is enough space for your knees as they move through the lateral motion.

Step 2: Secure your feet in the pedals by placing one toe on the lower pedal, then with your toe on the pedal, pulling the blue strap up to make it easier to slip your feet under the black elastic strap. You’ll want to wear flat-soled shoes.

Step 3: To make the motion easier, turn the tension knob counter clockwise. To make the motion harder, turn the tension knob clockwise.

Step 4: When both of your feet are strapped in, start your workout by pressing the pedals to make smooth sideways circular motions with your feet. You do not want to press down and forward as you would with a bicycle, you instead want to think of moving sideways. Imagine that you are moving the hands of a clock with your feet— you don’t want to knock the clock over! This will ensure that you are activating all of your lateral muscles and will prevent the machine from pushing away from you as you are working out.

Step 5: The Scoop lets you work in two different directions to more specifically target your inner thighs and glutes OR your outer thighs and glutes. Change directions regularly throughout your workout.

How do you know which direction you are going? Imagine you are drawing a circle with your feet as you pedal. When your feet are ‘drawing' circles that go away from the center of the Scoop, your focus is on the outer thighs. (Hint, your left foot will be going counter-clockwise).

Step 6: For best results, work out regularly (three to five times a week, for 20 - 45 minutes each workout). It is recommended that you consult your physician prior to beginning any new exercise regimen, and discontinue should you feel pain or extreme shortness of breath.