HOW TO USE - To Begin Use Simply Apply The Gel Pads To Your Abs.Then Turn to Desired Intensity Level. Please read the Instructions before use.Tailored to fit the Contours of Your Abdomen To Stimulate All Your Major Stomach Muscles While Being Easy To Use. WHATS FOR This body toner machine is for muscle training and body slimming. It can help to tone. tighten and strenghten your body muscles. you can gain a better figure after consecutive use this product for about 2 months. WHY CHOOSE THIS - Easy to Use Designed with ergonomics targeting abdominal muscle exercise. Fix the fitness gear to the position where you want to strengthen your muscle. Just press the button to start the exercise. There are 6 modes and 10 intensities are optional to help fat burning and muscle growing. Each EMS machine can be adjusted individually. You can select different mode and intensity respectively to meet your desired muscle training effect. HOW LONG SHOULD I USE IT - About 20 minutes /time. 1-2 times /day. It equals to 2000M running. 60 minutes of sit-ups. 60 minutes of free swimming. 2 weeks of diet. WHEN SHOULD I USE IT - You can use this EMS ab trainer anytime. anywhere. Its super light. ultra thin. WEARABLE. and convenient to carry on. Body Fit Pad can be worn unobtrusively under your clothes. making it ideal for muscle training while reading. watching a movie or doing housework. or even during business or leisure