Dips

How It Works: The male supports his weight on three chairs using his (straightened) legs and (slightly bent) arms (hands pointed forwards). The female squats over the top of the male with her back to him, gradually letting him take her weight and sitting back snugly into his lap; he enters her.

Keeping his legs straight, the male bends his elbows backwards - lowering their bodies until his upper arms are almost horizontal to the floor; he then re-straightens his elbows raising them back to the start position.

Do approximately 10 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: This exercise primarily works the male’s rear upper arms triceps (triceps brachii) and front shoulders (deltoids).

Difficulty: Medium to hard; use chairs of a height whereby the female can assist by keeping some of her weight on her own feet during the exercise.

Hand Stand Military Press

How It Works: The male positions himself in a handstand or headstand while the female partner stands or kneels in front and performs oral. Once in the head stand position, the male partner straigtens his arms to get into a handstand position, then lowers himself to the starting position.

Do approximately 10 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: The male’s arms and shoulders (deltoids) are acting as legs and hips respectively; these muscles get toned since they stay tensed keeping the body upright.

Difficulty: Hard. If too challenging, the male can brace himself back against a wall with his feet, or lean forward slightly to brace against the female.

Missionary Pushups

How It Works: While the female lies on her back or stomach, the male sets himself in a push-up position (legs straight, arms slightly bent); he enters her. While the male is inside her, he needs to keep his body stiff like a board and his hands planted firmly down.

Bending his elbows, he should lower his body until in full (but light) contact with her. At the bottom of each rep, the male should dip his hips to get deeper penetration; he then re-straightens his elbows, raising himself back to the start position.

Do approximately 10 repetitions x 3 sets, resting for 45 seconds between each set.

What It Works: The male is training his chest (pectoralis) and triceps (triceps brachii); the dip also trains his abdominals (rectus abdominis) and lower back.

Difficulty: Low to medium.