I got this as part of my wedding beauty regimen.... I have been using it every other day with a super hydrating scrub that has good slip... along with diet and excersize. I have a noticable difference in the "cottage cheese thigh" after just a few uses. I just go in little round circles with firm pressure over any "bumpyness" for a minute in each area ( back of the thigh, buns, sides, inner knee, belly etc...) So it takes maybe 10 minutes for my whole body... then I follow with a firming cream. This made a huge impact! I have been using the anti cellulite cream for a few months with no improvement, but coupled with this massager it is great! Seriously recommend also as stimulating massager with lotion over the back if you can get someone else to do it.