First introduced in 2004 by nationally recognized trainer Gin Miller, the Ramp was billed as a "revolutionary form of exercise." This gently inclined, half-circle version of an aerobics step -- the latter equipment still a standard in Gin Miller videos -- didn't last long; production was discontinued in 2006. You might still be able to find used models for sale online. If you've gotten your hands on a version of the Ramp, you can use it to tone your hips and thighs with a cardio workout.
Step 1
Warm up with five to 10 minutes of gentle cardio activity. This may involve stepping gently on and off the Ramp or tapping first one foot, then the other, on its surface. You can also go for a brisk walk, pedal an exercise bike or gently jump rope during the warm-up period.
Step 2
Stretch the muscles you want to work most intensely when you use the Ramp. Stand up straight and move one foot about 12 inches forward. Squat down, letting your back knee bend but keeping your front leg straight. You should feel a stretch in the hamstrings of your straight leg. Bring the toe of your front leg up; this transfers the stretch to your calf. Stand up and grasp your foot with the same-side hand. Bring your heel as close to your buttocks as possible, knee pointing straight down; you should feel the stretch in the front of your hip and thigh. Hold each stretch for about 30 seconds, breathing normally. Repeat on the other side.
Step 3
Position yourself beside the Ramp, at about a 45-degree angle to it. Start your Ramp workout by marching in place in front of the Ramp. March for four steps, then tap your right foot on the middle section of the Ramp. March for four more steps, then tap your left foot on the middle section of the Ramp. Continue alternating four march steps with a single tap, switching sides, for about a minute.
Step 4
March for two steps, then tap your left foot on the Ramp's left-side section. Repeat, alternating sides: Your right foot taps on the right-side section of the Ramp. Continue this for 30 seconds, then spend the next 30 seconds tapping your right foot, then your left foot, on the Ramp's middle section -- no march steps in between.
Step 5
Step onto the Ramp's right-side section, leading with your left foot. Your knees, toes and body should all point at about a 45-degree angle off the Ramp's midline, to the right. Bend both knees slightly, sinking into the Ramp, then immediately push off with your left foot, returning to the start position. Repeat 10 to 15 times, then do the same thing on the other side, leading with your right foot as you step at a 45-degree angle to your left.
Step 6
Step onto the Ramp's middle section, leading with your right foot. Tap your left foot on the section to your left. Place your left foot next to your right foot, on the Ramp's middle section. Transfer your weight to your left foot, then step your right foot back down off the Ramp. Repeat, this time leading with your left foot, and continue alternating until you've done 10 to 15 repetitions on each side.
Step 7
Step onto the Ramp with your right foot. Tap your left foot on the left-side section of the Ramp. Tap your left foot on the floor behind you, performing a slight leg dip with your right leg. Place your left foot on the middle section of the Ramp, next to your right foot. Transfer your weight to your left foot, then step back off the Ramp with your right. Repeat the same step, leading with your left foot. Continue alternating until you've completed 10 to 15 repetitions on each side.
Step 8
Continue stepping on and off the Ramp, combining the moves described above or inventing your own, until you've completed 20 to 30 minutes of cardio exercise. Then cool down with another five to 10 minutes of gentle cardio -- on the Ramp or off the Ramp -- and the same gentle stretches you did during your warm-up.
