The innovative peanut shape has been specifically designed to fit comfortably around the targeted muscle. The vibration technology does all the work, so there is less need for you to physically work. There is a multitude of effective ways you can use this product to achieve maximum benefits. Starting with the peanut ball on the floor, you can either sit or lay on it in order to target the desired muscle area. Apply pressure and gently lean side to side and roll up and down. Another effective technique is to hold the vibrating peanut ball in one hand so you can comfortably place the other end straight onto the muscle.