1.Wrap the abdominal lift attachment around your waist. Position the pad so it is centered and under the abdomen. 2.Attach the belt to the pad and pull both elastic sides until the desired tension and attach the closure to the abdominal pad. 3.To help keep the support in place and keep from sliding down, stretch the top strap over your stomach and attach to the opposite side for even greater lift and support, with the support on, lay on your back with your knees up. Size Details Size M Suitable Abdominal Circumference: 70-100cm Size L Suitable Abdominal Circumference: 80-110cm Size XL Suitable Abdominal Circumference: 90-120cm Size XXL Suitable Abdominal Circumference: 100-130cm