specification: Item Type: Sit?Up Aid_x000D_Material: Foam + Polypropylene + rubber_x000D_Gear Adjustment: 4 Gears _x000D_Application: Suitable for a variety of exercises, great for sit-ups, push-ups, Pilates, stretching, yoga, strength training_x000D__x000D_Usage: _x000D_1. Preparation before use: Spread the mat (yoga mat) on the ground;Press the sucker switch and fix the curler on a smoothly, seamless floor with the height adjustment clip facing yourself._x000D_2. Adjust the height of the foam by adjusting the height of the buckle, so that you can get a comfortable movement position._x000D_3. When doing upper limb curl exercise or sit-up exercise, both feet can hook foam respectively._x000D_4. Put your feet on the foam so that your waist is close to the ground to protect your lumbar spine while doing the curl. Features: 1Can exercise abdominal muscles, slim waist, reduce abdominal fat and other fitness effects, wonderful using effect. 2With strong steel frame structure, soft high?density foam handle and durable thick rubber suction cup, convenient to use. 3Strong suction, firm and safe, very comfortable and durable, suitable for home sit?up ad and other activities. 4Suitable for home use and no need other tools for installation, just fix it with the suction cup on the flat and seamless floor. 54 Gears adjustment design can meet different demands, there are 2 different colors available for you too choose. PackageList: 1 x Base 1 x Frame 2 x Foam 1 x Manual