Calve Raises

How It Works: The male stands behind the female with his hands on her hips, pulling her bottom (gluteus) back into his pelvis to stabilise himself; he enters her. The male slowly raises himself up onto tip-toes, pauses, and then lowers himself back to the starting position.

Do approximately 20 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: The male is training his calves (gastrocnemius).

Difficulty: Low. Depending on the relative heights of the male and female, it may be necessary for the female to stand on a step or other raised surface to help alignment of their bodies.

Stand and Carry

How It Works: The male stands with knees slightly bent, while the female wraps herself around his shoulders and legs; the male supports the female’s body weight with his hands under her bottom; he enters her. The male then straightens and bends his knees in a controlled manner to lower and raise their bodies. The male should commence with care and only lower so far that his thighs are horizontal to the floor, or as far as he is comfortable.

Do approximately 15 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: The male partner's legs get a great workout from supporting the weight of another person while balancing himself as well. This exercise gives tone and strength to the whole body.

Difficulty: Hard – should be undertaken with caution.

Standing 69

How It Works: The male stands with his knees slightly bent, holding the female's body upside down; he may then straighten and bend his knees in a controlled manner to lower and raise their bodies. The male should commence with care and only lower so far that his thighs are horizontal to the floor, or as far as he is comfortable. Both partners perform oral on each other.

Do approximately 15 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: The male partner's legs, arms and shoulders get an intense workout from supporting the extra weight.

Difficulty: High, this is not for everyone. The position can be made a little less difficult by leaning against a wall.