HOW TO USE: Insert the ball approximately 2cm inside the vagina. Use a water-based lubricant for added comfort. 1. Contract and lift 2. Hold for between 2 and 10 seconds as is comfortable 3. Release 4. Rest for between 2 and 10 seconds as is comfortable Conduct a number of repetitions that feel comfortable and then gradually increase the length of your workout routine over time. Also available in 48-gram weights for progressive exercising.