Product: Pelvic Muscle Training Device. Material: carbon steel + PVC. Size: 9.5x15x24cm. Function: pelvic muscle training / beautify buttocks / stovepipe. Elasticity: pulley adjustment. Step 1?? Place the Exerciser between your upper thighs Adjust the exerciser untilit is resting snugly up against your buttocks. Make sure the wide open end of theexerciser is placed under your buttocks and the narrow end is facing towards the frontof your body. Step 2 Squeeze the Super Exerciser using your upper thigh and buttock muscles. Pay closeattention to the feel of your muscles to make sure your inner kegel muscles arebeing clenched as well. This will feel as if you are trying to pervent urination. Step 3 Tighten your muscles and slowly count to 10. Clench your muscles as tightly as youcan to get the most benefit. Relax your muscles for a few seconds then repeat theexercise several times. Work your way up to doing 10 repetitions per day.