Ten minutes a day, 6 levels of force can be adjusted, step by step let you change. Boys can use this exercise to have eight pack abs, arm muscle lines, latissimus dorsi, firming buttocks. Girls can use this exercise to have thin arms, breast enlargement, thin waist, abdomen, lifting leg lines, firming buttocks Perfect Choice: This machine accessories includes a wide extra thick and heavy duty kneepad for maximum comfort use at home and Gym. It folds up easily into its own bag kit for convenient storage and transport. Suitable for women and men, shape a perfect body with it. Comfortable Workout Tool: This set of fitness exercise wheels is made of high quality material and has molded comfortable grips for a secure grip. It is light-weighted, portable and durable and you can use it anytime both at home and in the gym.