High quality foam: soft and absorbing perspiration, for maximum comfort. Safety guarantee: Two foam-padded brackets with a solid steel spring, high quality PVC material, long-term use of deformation, so you can operate safely. Versatile training device for home and on the go: space-saving and no noise. Trains thigh, collarbone, leg, arm and chest muscles Convenient and simple: Space saving and no noise, you can train anywhere and anytime. Product descriptions Thigh Trainer is a small butterfly shaped exercise piece that strengthens your inner and outer thigh muscles Specification Shackle Length: Approx. 32 cm Shackle Width: Approx. 12.5 cm Diameter: Approx. 3.5 cm Trains your thigh musclesStep 1: Lay on the back on a mat. Step 2: Bend your knees to a 45 degree position. Your feet should be flat on the floor. Step 3: Place the thigh toner between the inner thighs. The thigh trainer should be positioned to look like an inverted " V ". Step 4: Squeeze your thighs together. Even if the thigh trainer moves just a few centimeters, you will still work your thigh muscles. Work harder so that the thigh trainer moves further inwards as you use the equipment over time. Step 5: Fill 15 to 20 repetitions. To increase the intensity, perform slow repetitions or breaks at the top of the squeeze motion every time. Trains your arms and chest Step 1: grab the thigh toner's handles with your hands and keep them in front of you. You can sit or stand Step 2: Make sure the toner is pressed inward so that the center of the " V " shape presses outwards, not inward to the chest. Step 3: Press the handles together while moving your elbows around your sides. Step 4: Fill 15 to 20 repetitions. This exercise will work on your chest muscles