I've had my Waver for 9 months now! At first I just stood on it while getting used to the vibration and different programs. I noticed that my legs and butt were firming up from just standing on it. I started doing planks, squats, light weights for my arms, twisting at the waist, basically anything I could think of to just move during my 15 minute session. I love the oscillation movement the best and the waver is perfect for that! This is the best piece of equipment I've ever purchased!