MURTISIDDH Stay fit and healthy with the Hip & Pelvis Trainer, designed to target key areas like your hips, thighs, back, and arms. This easy-to-use trainer enhances strength, flexibility, and posture, providing a full-body workout in the comfort of your home Place the trainer on the inside of your elbow.Use your elbow as a point of force to slowly tighten inward, and then relax Correct the back curve. Straighten your back and posture, hold the trainer with your arms on the back, slowly inward the backlog for 2-3 seconds, relax to the initial position At the same time, use the inner thighs, inner buttocks, and gluteus maximus to exert force, slowly clamp thigh master Each contraction is kept for 5 seconds, and 8~12 times in a row