Exerciser Bladder Control Device For Pelvic Floor Muscle Pelvis  Hip Trainer. Specifications: Material: ABS. Size: 24x18cm. Weight: 0.35kg. Color: Orange / Blue / Green / Pink. Features: 1. Targeted training of the pelvic floor muscles, contributing to pelvic reduction. 2. Convenient for self-training at home, in the gym and office. 3. Can help you tone, tighten and firm your hips and buttocks that you've wanted. 4. Easy using, without the limited of time and place. How to use: Step1: Place the product at 3-6cm below the buttocks, and the thigh needs to be clamped hard to form a tension posture. the heels are closed and the toes are separated by 40 degrees. Step 2: The thigh adductor muscles are slowly exerting force, while butt inner and the gluteus maximus muscle are simultaneously exerting force to close the feeling of the wing. Step 3: Breathe from the bottom of the abdomen for 5 seconds, then slowly inhaling and return. 8-12 times of throughput at a time. Like the hips injecting power, the hips from the bottom up. Package Included: 1 x Hip Trainer. Note: 1.Please allow 1-3cm error due to manual measurement. Please make sure you do not mind before you bid. 2.The colors may have different as the difference display, please understand.