This little device provides a much better workout than I expected. I'm a former fitness trainer who was looking for something that would supplement my stationary bike for light indoor cardio on those days I can't get to the gym or out for a walk. I also wanted something that was quiet enough not to disturb my downstairs neighbor (it makes just a bit of noise when used on hardwood floors, but it's quiet enough when used on carpet), and I found that I can get a pretty decent little workout on this disc.
The instructions that came with the disc suggest placing it within reach of a counter/tabletop for support, but except for using it the first time, I don't think that's necessary for those who have no problems with balance or other infirmities. In fact, I make sure I use an area with lots of clear space, as having plenty of room for your arms to swing will help keep your momentum and balance and give you a better workout. And if you find yourself starting to turn too much in one direction, putting equal turning pressure on both feet and keeping your arm movements as equal as possible will help keep you twisting in a more or less centered fashion.
I first tried stepping on the disc with bare feet (size 8, a good fit for the disc), but the nodules were hard and a bit uncomfortable, so I put on a pair of thin flip-flops, which added the perfect amount of cushion. When using the disc, I just make sure that my abdominal muscles are engaged to support my back, then I try a variety of movements for a more interesting and varied workout. It's fun trying different degrees of bent knee positions/foot placement (in as much as the size of the disc allows for changing your foot placement) as well as different arm movements. You can drive the movement using primarily your legs or arms or both at the same time. I found that standing straight upright with barely softened knees and arms "paddling" straight down provided more of a workout for my abs and took the emphasis off my quads, which already get plenty worked out on my stationary bike. Using a pole or chair-back for support, you can also try placing your weight mostly on your heels to get a better workout for your glutes. I was amazed that even though I'm fairly fit, the day after I first tried the disc (in a bent-knee position, using mostly my legs to drive the movement), I really felt it in my quads, especially in the inner thigh area just above the knee. And after a few days, I've found that my posture, whether sitting, standing or walking, is much improved -- an unexpected added benefit, but I guess that means it's helping to strengthen my core, even though I haven't really felt my abs getting much of a workout.
I bought this primarily just to get myself moving and off the sofa while watching television, but it's fun discovering just how versatile a workout it can provide with a few small changes in body position/movement. It seems sturdily constructed and I think it offers excellent value. To sum up, it's easy and addictive, and provides an effective little cardio workout. And when used with light weights or a 3 lb.-6 lb. medicine ball, it really targets your core.
I started using this 3 weeks ago. I have lost 1 1/2 inches off my waist. My core body and lower back feel much stronger. I've been dedicated. I'm using it 20 min in the mornng and 10- 15 min before bed. I'm 60 years old. I'm watching my weight and have lost 9 lbs. also. I use shoes. If you golf this is perfect motion to strengthen your lower back. If you really get going twisting, it's the same motion as a golf swing arms included. I can't recommend it enough. I will always do this. I'm going on vacation and putting it in my suitcase.
I just received mine today and stepped on it right away, I can tell that this is going to do some good to help me loose the inches. Glad I bought it and it does not hurt my feet to step on the pressure points.