1How to Use: For this exercise, you need to place the ball with the base on the ground and the ball facing up. With these isometric exercises, you can mark and tighten your abs. To work your abs and rectum, place your elbows on the ball, face down, stretch your legs, lift your pelvis and try to hold for about 30 to 45 seconds. 2Non Slip Designed: This exercise hemisphere is designed with non slip base and non slip texture, and the explosion proof technology ensures safety during use. 3Detachable Resistance Rope: Two detachable resistance ropes with soft foam handles to change your workout and increase the difficulty. You can even attach different resistance bands when you're ready to add resistance. 4Easy to Inflate and Deflate: This balance trainer is easy to inflate and deflate, this lightweight design is perfect for taking you to the gym or anywhere you want to train. 5ABS and PVC Material: This half balance ball trainer is made of environmental and ABS and PVC material so that it is durable and has long service life.