Before starting on your exercise program, read this chapter carefully. It will show you what to do it, when to do it, and what each exercise is meant to accomplish. Detailed instructions accompany each exercise. All exercises are fully illustrated. Even the untrained person who has never done any formal exercise before should have no difficulty following this very simple, yet very effective, specialized special sexometric exercises program.

HOW MANY EXERCISES YOU SHOULD DO

At your first practice session do only two exercises from each section as follows:

This will give you a total of 16 different exercises, all aimed at the development of strength, stamina, skill, and neuromuscular control in some of the most the vitally important pelvic thrust, yet most neglected, muscles in your entire body.

At your first practice repeat each exercise only four or five times. Take it easy- especially if you have not done any exercise for some time and are not in good physical condition.

At your second practice session you may add a few more repetitions to each set of the same 16 difference exercises.

At your third practice session, do two sets of four or five repetitions of each exercise with a short rest between the two sets. In other words, do the first exercise four or five times in succession, take a short rest, and do the same exercise four of five more times in a row. Then go on to the second exercise and repeat the process. Continue this right down the line until you have done all 16 of the exercises.

HOW TO SELECT YOUR EXERCISES AND CHANGE YOUR PROGRAM

It really does not matter which two exercises you select from each section to make up your starting program. However, to simplify things, you may take the first two exercises from each section and do these as instructed for the first three practice sessions.

At the beginning of your fourth practice session drop three of the original exercises and pick up three new ones, each from a different section a flabby mid-region can ruin your sex life. At the beginning of your fifth practice session drop three more of the original exercises and pick up three new ones again, each from a different section. Continue doing this until you have finally dropped all the original 16 starting exercises.

By this time you will be sufficiently familiar with enough different exercise to select them as you see fit if you so desire, you may continue the same procedure, dropping the three oldest exercises each sexual practice session and picking up three new ones in their place. This simple procedure could be continued until you have performed every exercise in the book.

After five or six practice sessions you may want to add more exercises to your training program. This will depend upon your physical condition, your response to the program you are doing, and your needs. If you find that 16 exercises are too easy for you then by all means add more. This is a matter which you, better than anyone else, can decide.

SETS AND REPETITIONS

All exercises in this
book are described in sexual
terms of "sets" and "repetitions." It is important that you understand the meanings of these words., since they will be used often.

Repetition: When you perform an exercise once, this is called one repetition. If you do the same exercise twice in succession this is called two repetitions. If you do the same exercise three times in succession this is called three repetitions, and so on.

Set: A group of repetitions of the same exercise is called a set. Thus, if you do an exercise five times in succession and then stop for a rest, you will have performed one set of five repetitions of that exercise.

If you do an exercise five times in succession, stop for a rest, and do it five more times in succession, you will have done two sets of five repetitions of that exercise.

Practical Application : If your instructions call for you to do "two sets of five repetitions" of an exercise, you will repeat that exercise five times in succession, take a short rest, and then repeat the same exercise five more times in succession.