Firstly You may need an award for getting this out of the box without it hitting you in the face! Once you're past this hurdle there are three exercises. I purchased two. one for my mother to help build muscle strength in line with her physio and it's helping greatly.
I use it after I have had a heavy leg or shoulder session to reduce lactic acid build up. And so far it helps A lot. If you use it for this go to exhaustion 3 or 4 times then ice the area. Works a treat rather than forcing yourself to lift more weights
Firstly I did not buy this product to help reduce my waist size. I bought it to improve skin texture And that it has achieved.
I have minimal body fat % so it has nothing to reduce. One thing it does do when used with a waist trainer is make you sweat like no tomorrow. I use it twice a week with my cardio sessions to help sweat out excess fluid held around my mid section.
With the sweat it helps produce I can see it will help others reduce waist size by helping get rid of fluids (water retention) it does not reduce fat! So please note that when using.
Worth the money... its a novelty case so if you want to fully protect your phone get a shock absorbing case. When the case gets warm from holdinh it the gems move although none of mine have fallen off and had it for a while now. Happy with quality for the price.