Exercises!

[AmandaCurrent]

During this exercise the slave should be free from clothing on the lower part of the body, although it can be performed with a thin pair of panties.

Place a dildo or something similar on the floor so that it reaches between 30 and 40 centimeters above the floor. In the starting position, the slave is to stand with her feet shoulder-wide apart, slightly turned away from her body. The hands should be placed behind the head, but could be placed on the thighs for better control of the motion. With her back slightly arched, using only her thigh muscles she is to bring herself down until she touches the tip of the dildo with her cunt and then raise herself, returning to the starting position from which the motion could be repeated again. If the dildo would fall during the exercise it is to be placed correctly before returning to the starting position, this time with the feet spread another 20 centimeter apart (Moving the feet further apart will cause more tension on the buttocks (gluteus maximus), which is more exhausting).

The exercise should be performed 3 times after each other with a minutes rest between the sets, each set should consist of between 10 to 30 repetitions. It is important that the knee bend in a natural motion, forming a straight line from the hip, though the knee and down to the foot. The bodyweight on it's own is enough for this to be a challenging exercise for most slaves and should cause some sore muscles in the beginning. When the slave is fit enough so that this exercise can be performed without problems a possible extension is to let the slave hold the lowered position for a few seconds before returning to the starting position.