Step 1 — Set the resistance

Turn the dial to the lowest setting to start. You can increase resistance gradually over time.

Step 2 — Choose your position

Pick what feels most comfortable:

Seated (best for beginners): sit tall on a chair, feet flat

Standing: feet hip-width apart, knees soft

Lying down: on your back, knees bent

Step 3 — Place the exerciser

Place it between your inner thighs, usually just above the knees (most stable and comfortable spot).

Step 4 — Do the reps (control > force)

Exhale and gently squeeze inward until you feel a firm contraction

Hold 1–2 seconds

Slowly release and repeat
Use smooth, controlled reps — no jerking and no breath-holding.

Beginner Routine (Recommended)

Week 1: 3 sets × 12 reps (rest 30–45 seconds)
Week 2: 4 sets × 12–15 reps (add a 3-second hold every 3rd rep)
Week 3+: increase resistance 1 level, 4 sets × 15 reps + 5 slow holds (5 seconds each)

Frequency: 4–6 days per week for best results.

Care & Cleaning

Wipe clean with a slightly damp cloth after use. Do not soak in water. Store in a dry place.

Safety Notes

Stop if you feel sharp pain, numbness, or discomfort. If you are pregnant, recently gave birth, or have a medical concern, consult a qualified health professional before use.