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Always have regard for your physical limits when engaging in spanking play or exercise and seek proper advice if you have physical problems such as heart disease or back problems.
BEGINNING POSITION FOR SEQUENCE A-24 slow smooth leg lifts in perfect alignment
Linear alignment is very important. Hip to knee, knee to ankle and heel to toe should all be at right angles. Right shoulder to hip should be in a straight line. Place right hand behind right hip and “push” forward to keep right hip joint in correct position.
Lift right knee up as high as you can with right hip forward. Keep right foot flat at same height as right knee (this is not as easy as it looks!) Form check: Tendency is to release right hip back which allows right foot/toe to face upward to ceiling. Note my right knee is directly above my left knee. Slowly lower upper leg to lower leg keeping knee right over left knee (keep pushing right hip forward with right hand). Form check: Tendency is to bring right knee slightly forward as you lift right leg. Make sure to keep the right heel tight pushing lower than the right toe, but never allowing the right toe to point towards the floor. I compare this position to balancing a tray on the lifting leg. Continue to do a total of 24 slow, smooth leg lifts without touching knees or relaxing. You should start to feel the buns “burn” at around count 18 (if you are doing it right with proper form). Photos of common mistakes/incorrect form are featured on last page. Once you do the 24th lift, do not stop or rest; continue moving to sequence B.
SEQUENCE B – 15 little leg lifts at moderate speed – 4 count each Count 1: Right knee comes forward towards chest (keep right knee at hip level).
Form check: Common errors are allowing right knee to drop closer to floor during movement, as well as allowing right foot to relax. Keep ankle/heel tight with muscles flexed to maintain flat foot position.
Count 2: Right knee returns to original position with right knee over left knee, maintaining hip level height.
Form check: Common errors; allowing right foot to lift higher than right knee and/or allowing right foot to relax (keep tension in right foot pushing heel down and toe up). Photos of common errors on last page.
Count 3: Little leg lift with right knee directly over left knee (not as high as seq. A), but keep right hip forward and right foot flat.
Count 4 : Return to same position as count 2.
Please note: Even though your entire derriere should be burning by now do not stop-if you do, your muscles may cramp. Instead, immediately proceed to full leg extension-inhale/exhale-then continue with sequence C.
SEQUENCE C – 15 full leg extensions at moderate speed – 2 counts each
Count 1: Bring right knee to chest (keep right knee at hip level)
Form check: Common error is allowing right knee to drop lower than right hip level and/or allowing right foot to relax. Keep right foot flexed in flat foot position and toes forward.
Count 2: Fully extend right leg keeping right hip forward and right knee/leg at hip level. Continue with 15 full leg extensions. Be sure to tighten the buns when right leg is straight. Resume to original position at start of sequence B to continue with final sequence D.
Form check: Common error is extending right leg higher or lower then right hip-(see photos on last page). Important: Do not let right leg rest touching floor. Severe cramps could occur in the gluteal muscles. If tired, inhale/exhale twice in count 2 position before starting sequence D.
SEQUENCE D – 15 mini leg lifts – 2 counts each
Same movement as sequence A, but mini lifts (same height as in sequence B) but done very quickly for 15 reps.
Form check: Make sure to keep right knee directly over left knee (keep pushing that right hip forward) throughout entire sequence. Biggest error in sequence D is allowing right foot to raise higher than right knee. Keep right knee directly over left knee during lifts.
After the 15th lift, quickly “slap” the right fanny cheek 3 or 4 times (no more, you may go to the DIY PAGE when you finish !) to make the burning sensation go away-(it really helps!)
Swing both legs over – assume right angles with left hip to left knee, left knee to left ankle, and keep position as demonstrated in sequence A photo. Repeat sequences A-B-C-D with left leg lifting.
Step 2
Grab right knee with right hand and help move it to the ceiling, then use arms to pull body up into sitting position.
FINAL SEQUENCE E – 8 back leg lifts – 2 counts each
At conclusion of sequence D with left side roll over and keep tummy with both hip bones on floor. As you lift back right leg, be sure to point right toe and touch floor each time with right foot. Continue for a total of 8 lifts, then repeat with the left leg. These should feel good; they help to release tension from those fatigued muscles!
FINAL SEQUENCE F – push back into Better Bun Stretches
Push up with arms and lean back into kneeling position as shown in step 1, step 2, and step 3 photos. Lift fanny up and over towards right of feet and relax (keep head down). Inhale and exhale twice. Repeat with buns to the left of the feet. Inhale and exhale twice. Repeat Bun Stretches to right and left of feet for a total of two reps each side
You have just completed the first step to achieving a diva derriere. Try to do this exercise every day for 10 days. Don’t forget to measure before and after. Be sure to tighten buns when measuring and place measuring tape at fullest part of fanny for accurate hip measurement.
EXAMPLES OF COMMON MISTAKES ON FORM AND TECHNIQUE
Incorrect Form – Sequence A & B
Right knee too low, right foot relaxed, right knee behind left knee.
Incorrect Form – Sequence A
Right knee too forward in front of left knee, right foot relaxed.
Incorrect Form – Sequence A
Right foot higher than knee.
Incorrect Form – Sequence A
Right toe upward due to release of right hip.
Incorrect Form – Sequence A
Right knee too forward and in front of left knee.
Incorrect Form – Sequence C
Right knee lower than right hip.
Incorrect Form – Sequence C
Right foot lower than right hip.
WHAT YOU STRENGHTEN:
Buttocks. (gluteals — primarily glueous maximus)
THE ACTION:
Hip extension with bent knee
The Workout:
Bend over a bed or workout table with your pelvis on the edge and your ball of the foot of your non-exercising leg on the floor. Keep your nonexercising leg relaxed. Bend your exercising leg to a 90-degree and let it do all the work. (Resist the temptation to brace the foot of your nonexercising leg against the floor so you can push against it.) Move the exercising leg up toward the ceiling to the point where the buttock muscles engage but not beyond parallel with your back and pelvis.
Managing Your Sets:
Lift ten reps with one leg. Lift the next ten reps with the opposite leg. Working both sides constitutes one set. There is no need to reset between sets if you alternate legs unless you feel fatigued. How long does it take when Jim and Phil work out?
First set:
50 seconds right / 50 seconds left
Second set:
50 seconds right / 50 seconds left
Third set:
50 seconds right /50 seconds left
Taking it to the Gym:
Machines at the gym work well here, where a locked position helps isolate and track muscles properly… as long as you use machines that allow you to work out one leg at a time and put no strain on your back.
These are for spankers. The most common injuries are neck and wrist nerve damage for the spanker. Back pain may also occur. The following exercises may help to prevent prevent these types of injury.
1 . Sit on a firm chair and lean forward to stretch your back.
2. Put your right hand across your chest and hold the side of the chair. Stretch your left arm out in front of you and then twist to the left, taking the arm horizontally as far behind you as possible, turning your head to look over the left shoulder. Hold this position, then push and turn a little further, hold that position and then return to facing forward. Repeat 3 times with each arm.
3a. Sit with your shoulders relaxed and chin drawn in, looking straight ahead. Bend your head sideways to bring your right ear toward your right shoulder, hold it there, make sure your shoulder muscles are still relaxed and bend a bit further, then return to straight. (As you do the side bending, the profile of your nose should remain in the same place, to make sure you don’t turn your head.) Repeat to each side twice.
3b. Now tip your head back, looking up the wall and along the ceiling and bring it back to straight. Repeat.
Change to tipping your head forward as far as possible to get your chin touching your neck, and return to straight with chin pulled in. Repeat.
1. Place forearm onto thigh with palm facing up
2. Lift hand upward, bending from wrist
3. Lower slowly, keeping forearm on thigh
4. Use dumbbells, tubing, or manual resistance
1. Place forearm onto thigh with palm facing down
2. Lift hand upward, bending from wrist
3. Lower slowly, keeping forearm on thigh
4. Use dumbbells, tubing, or manual resistance
1. Place forearm onto thigh with palm facing sideways
2. Stabilize forearm with opposite hand
3. Turn palm to face down, then turn to face upward
4. Use dumbbells, tubing, or manual resistance
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25% of Americans fantasize about being spanked during sex. Here's how to try it out — safely and consensually.
Two years ago, I was in a relationship with a man we’ll call Ron. Ron and I had been dating for a few months, and we had a pretty good sex life. One day, we were having sex when I felt a searing pain on my left butt cheek. Ron had slapped me — hard.
I was immediately taken out of the moment. I told him to stop, which he did immediately, and I got out of bed and checked myself in the mirror. There, on my butt, was a perfectly raised welt in the exact shape of his hand.
I pulled on a robe and went back into the bedroom, where Ron was sitting, looking horrified. “OK — that was a little hard,” I told him. “I’m not comfortable with you hitting me like that.” Ron, bless his heart, was incredibly apologetic, and we spent the next ten minutes discussing each other’s boundaries when it came to spanking.
Spanking is one of the most divisive sex acts out there: some people think it's incredibly sexy, while others find it degrading and painful. It’s the brussels sprouts of sex — people either love it or hate it. But it's still one of the most common fetishes out there, with nearly 24% of Americans saying they secretly fantasize about being spanked, according to a 2018 survey , and movies like Secretary and Fifty Shades of Grey have further contributed to its popularity.
As for me, I’ve typically landed in the “thank you, sir, may I have another?” camp when it comes to spanking — but only when I’m with a partner I can trust. I've drawn some lines in the sand when it comes to spanking during sex — and if you and your partner are interested in trying it out, you should too.
Whether you'd rather give or receive, here are 6 things you need to do before you try spanking, so it can be as safe, consensual, and pleasurable as possible.
Most of the time, spanking during sex sort of just happens — but much like any other new sex act, it's really a good idea to have a conversation with your partner before you try it.
“Anything that falls outside of the 'vanilla' world [of sex] — and I would consider spanking outside of the 'vanilla' world — would recommend not only a conversation but a negotiation,” says Namita Caen , DHS, a U.K.-based clinical sexologist and sex and relationship coach. “Not only are you discussing what might be fun to try and what your fantasies might be in regard to spanking, you’re negotiating your desires, your needs, your boundaries, and your limits.”
Overall, the key to a good spanking is proper communication. “Sex is so much better when there’s a level of trust involved,” Caen says. “And that doesn’t really happen without talking it through first.”
The fact is that spanking, while enjoyable for some, can be incredibly triggering for others. It can bring up feelings of danger, or even memories of past abuse. So it’s very, very important to tread lightly — especially because the person on the receiving end of the spank may not have even worked out in their own mind how they feel about being spanked. “Being spontaneous can sometimes mean we haven’t thought through what feels good for us or what we want,” Caen says.
Now, I know what you’re thinking — spanking isn’t exactly a topic that is easy to bring up with your significant other at brunch over eggs Benedict. But there are ways to make the conversation less awkward. Try bringing up the subject “in the context of a situation where you’re already in a sexy seduction mode,” says Caen, like a romantic dinner or a makeout session on the couch.
The conversation doesn’t have to be clinical: in fact, you can bring it up in the context of other fantasies you might have, e.g., "I can't stop thinking about running my hands all over your perfect ass and lightly smacking it," or "The next time you're going down on me, I want you to grab my butt and give it a smack." You might even find you're both so revved up that you'll want to try it out right then and there.
Spanking is one of those sex acts that exists on a huge spectrum: what some people may consider a light love tap, others might consider extraordinarily painful. So before you actually try spanking during sex, it's a good idea to establish what you and your partner is comfortable with. If your partner is the one being spanked, have them tell you how hard they want to be spanked on a scale of one to 10, so you can test it out during the act itself (e.g. "that was about a 4, can we ramp it up to a 6?"). Continue to check in while you're having sex to make sure everything is OK on their end.
Once you’ve defined your boundaries, it’s easy to start incorporating spanking into your sex life, Caen says — you just have to start off slow. Light, playful spanks accompanied by caresses on the butt or inner thighs are a fun form of foreplay. Never try anything more forceful unless your partner has explicitly consented to it, and if they have, make sure you’re both already warmed up. Orgasm can actually lower your pain threshold — so if you’ve agreed on hard slaps, save it for the climax.
Once you've already incorporated spanking into your sex life, don't be afraid to integrate toys into the routine. We like LELO's SENSUA Suede Whip ($54.90) and the Bondage Boutique Black Rose Spanking Paddle ($19.99).

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