Remove the locking pins and the center stopper.
The hands are placed on the floor and the toes on the treads. One leg is moved to the outer edge of the rail and the second follows suit in a controlled manner. Now the inner leg is moved to the opposite side and the outer leg follows. The rails do not touch, there should be a steady rhythm.
Pull belly inward and tighten glutes.
Always keep abductors and adductors under enough tension so that the rails do not touch.
For greater range of motion, remove the DIMOVE blocks from the rails.
For more intensity, put your hands on an unstable surface.