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1. Twist the host with the gel patch.2. Uncover the transparent film on the gel patch.3. Attach the instrument to the area where you need to massage.4. Press the “ON/INC” button to turn it on, the light is always on, press the “ON/INC” button again to start, the light flashes,Up to 150 contractions per minute! The EMS technology is FDA cleared to strengthen all muscle groups in your stomach, finally revealing your abs. It is also battery powered. With as little as 20 minutes a day, you can work out checking your emails or watching TV. It is build for all body types.