Below is a comprehensive seven-day BDSM training plan tailored to help you elevate your role as a submissive and completely devote yourself to your Dominant’s desires. Each day prioritizes hands-on techniques, sexual skill-building, and the practical nuances of submissive behavior. By implementing these exercises consistently throughout the week, you can expect noticeable improvements in your physical posture, stamina, oral and sexual prowess, and your ability to convey deep submission—often without uttering a single word.

This post assumes you already have a solid grounding in core BDSM principles, safety measures, and etiquette. Now, you’ll harness that foundation and push your boundaries further. Through daily tasks designed to enhance your submission in multiple areas, you’ll become the kind of submissive any Dominant would take pride in collaring.

Now, we are taking that foundation and intensifying it to help you become the kind of submissive a Dominant would be proud to collar. Each day’s assignments support the following core areas of mastery:

1. Posture Training – Maintaining elegant, submissive body language.
2. Graceful Movement – Presenting yourself pleasingly, whether walking, kneeling, or displaying.
3. Endurance – Preparing for extended scenes, service, and impact play.
4. Pain Tolerance – Learning to process and embrace challenging physical sensations.
5. Sensory Control – Sharpening your senses to perceive and respond to stimuli.
6. Silent Communication – Expressing your devotion through posture, eye contact, and subtle cues.
7. Flexibility – Strengthening your body for demanding positions.
8. Body Care & Grooming – Keeping yourself in peak form for your Master’s pleasure.
9. Oral Training – Gaining mastery in giving pleasure with mouth and tongue.
10. Effective Communication – Knowing how to articulate your needs and limits succinctly when appropriate.
11. Moaning & Vocalization – Amplifying pleasure through controlled, alluring sounds.
12. Whimpering & Begging – Displaying vulnerability and desire.
13. Apologizing Gracefully – Accepting correction with humility and decorum.
14. Gratitude & Praise – Expressing sincere appreciation for guidance and discipline.
15. Etiquette & Manners – Demonstrating refined behavior in all settings.
16. Bedside Manner – Anticipating your Master’s needs and serving them attentively.
17. Sexual Skill Mastery – Polishing a wide range of sexual techniques and responses.

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Day 1: Setting the Stage for Submission

Morning: Body Care & Grooming

• Objective: You are starting a journey that requires your body to be in its best possible condition. Dedicate extra time to grooming.
• Tasks:
  1. Long Shower or Bath: Use a body scrub or brush to increase circulation. Pay attention to every part of your body with the mindset that each inch of skin must be ready for your Dominant’s eyes or hands.
  2. Hair and Nails: Ensure your hair is styled in a way your Dominant finds pleasing. Trim your nails (or have them neat and polished if that’s your Dominant’s preference).
  3. Moisturizing: Keep your skin soft and supple, especially on areas likely to be touched or marked (thighs, neck, buttocks, breasts).

By focusing on grooming right away, you send a clear message to yourself (and your Dominant) that your body is both a gift and a tool for your Master’s pleasure.

Afternoon: Posture Training & Graceful Movement

• Objective: Present yourself with elegance at all times.
• Tasks:
  1. Standing Posture: Practice standing in front of a mirror for five minutes. Shoulders back, spine tall, chin slightly lowered in humility. Let your arms rest loosely at your sides or place your hands gently behind your back.
  2. Kneeling Drill: Kneel on a cushion (or a hard floor to add a bit of endurance training). Keep your back straight, hips tucked under. Maintain this position for at least three minutes. Focus on your breathing. Imagine your Dominant walking around you, inspecting every detail of your posture.
  3. Walking Practice: Place a book on your head and walk slowly across the room. Practice balancing it while keeping your eyes forward (or lowered if you’re training specifically for a more humble stance). This develops graceful movement, especially beneficial for walking in your Dominant’s presence or when serving guests.

Evening: Etiquette, Manners & Silent Communication

• Objective: Begin cultivating the refined behavior your Dominant should expect.
• Tasks:
  1. Simple Serve: If your Dominant is present, offer a drink or snack. Approach them with your head bowed or eyes lowered, your back straight. Set the item down with minimal noise. Then step back or kneel to await further instruction.
  2. Eye Contact Control: If allowed to make eye contact, practice using your eyes to communicate eagerness or devotion. If your training requires eyes lowered, keep them cast down, but remain attentive. This is day one of silent communication skills—learning to project: “I live to serve you.”
  3. Bedside Manner (Basic): Before bed, turn down the sheets or fluff pillows as a quiet gesture. If your Dominant is not physically present, do it anyway; the habit of caretaking becomes muscle memory for when they are there.

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Day 2: Building Endurance & Pain Tolerance

Morning: Flexibility & Stretching

• Objective: Prepare your body to handle extended poses and scenes.
• Tasks:
  1. Dynamic Stretches (5-10 minutes): Focus on your hips, lower back, and shoulders—common areas that carry tension. Gentle yoga postures, like child’s pose or downward dog, help build long-term flexibility.
  2. Breath Work: In each stretch, inhale deeply through the nose and exhale slowly through the mouth. This breath control will be crucial in managing pain or discomfort.

Afternoon: Endurance Drills & Pain Tolerance Introduction

• Objective 1: Endurance

  • Wall Sit / Chair Pose: Hold a squat against a wall or in a chair pose for as long as you can manage. Start with 30 seconds, aim for a minute or more. Feel the burn in your thighs, let it remind you that a submissive’s body must hold positions at a Master’s command.
  • Plank Pose: Move to a plank (on your elbows or hands) and hold for 30 seconds. If you can go longer, do it. Keep your neck aligned and your core engaged.

• Objective 2: Pain Tolerance Introduction

  • Sensory Experiment: Use clothespins or nipple clamps (if you already have them) on a low-pressure setting. Put them on lightly and focus on breathing. Remove them gently after a short period. This is an initial step in exploring how you handle pain.
  • Diary: Write down or record how the sensation felt, how your breath helped you manage discomfort, and any emotional responses that surfaced.

Evening: Apologizing & Gratitude Practice

• Objective: Develop the humility and graciousness required of a well-trained submissive.
• Tasks:
  1. Apology Training: If you make a mistake—drop something, stumble, or fail at posture—practice a graceful apology. Keep it sincere but concise: “I’m sorry, Master. I’ll do better.” Avoid rambling or defensiveness.
  2. Gratitude & Praise: Conclude the day by thanking your Dominant for any correction or instruction given. If alone, write a short “thank you” note in your journal as if addressing them directly. This habit instills an appreciative mindset.

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Day 3: Sensory Control & Silent Communication

Morning: Sensory Awakening

• Objective: Enhance sensitivity to touch, taste, sound, and scent.
• Tasks:
  1. Blindfolded Start: Spend at least 10 minutes blindfolded. Run your fingertips across different textures—clothes, curtains, your own skin. Notice how you become more conscious of temperature, texture, and pressure.
  2. Tasting Exercise: Taste a variety of simple items—like a piece of fruit, a sip of water, a bite of toast—while blindfolded. Savor each taste as if you’re discovering it anew. This hones your taste responsiveness, valuable for oral training.

Afternoon: Advancing Silent Communication

• Objective: Communicate your willingness and mood without speech.
• Tasks:
  1. Facial Expressions: Practice in front of a mirror. Show desire, submission, anticipation, or regret—without speaking. Let your mouth, eyebrows, and eyes do the talking. This is especially effective for begging or whimpering later on.
  2. Eyes-Only Begging: If you typically ask for permission verbally, try using your eyes or gestures. For example, if you wish to kneel at your Dominant’s feet, kneel first, then glance up, slowly. Let the intensity in your gaze say it all.

Evening: Moaning & Vocalization

• Objective: Start refining the art of moaning, whimpering, and expressing pleasure.
• Tasks:
  1. Sound Check (Solo or Partnered): Lightly stimulate your erogenous zones—nipples, neck, inner thighs—to figure out what types of moans or sighs feel the most natural and arousing.
  2. Volume Control: Experiment with volume. Sometimes a soft whimper is more potent than a loud moan. You want to eventually learn how to match your Dominant’s preference: do they love hearing your raw cries of desire, or do they prefer quiet, controlled whimpers?

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Day 4: Refining Oral Training & Sexual Skill Mastery

Morning: Oral Training Basics

• Objective: Develop core oral skills for giving pleasure.
• Tasks:
  1. Daily Warm-Up: Prepare a cup of warm water and a cup of cool water. Take a sip of the warm, let it coat your mouth, practice swirling your tongue. Then take a sip of cool. This back-and-forth helps you manage temperature and prime your mouth.
  2. Technique Rehearsal (Solo): Use a clean dildo, your own fingers, or a small piece of fruit (like a banana). Practice your technique slowly: try deep-throating if that’s in your repertoire, or simply focus on controlled suction and lip pressure.

Afternoon: Incorporating Body Language & Graceful Movement

• Objective: Combine oral service with posture and elegance.
• Tasks:
  1. Kneel and Approach: Practice approaching your imaginary (or actual) partner with a slow, gliding motion. Bow your head slightly, letting your hair fall in a pleasing way if you have longer hair. Exude both hunger and reverence.
  2. Hands Placement: Place your hands behind your back if your Master wishes a more helpless stance, or on your Master’s thighs for stability if that is preferred. Mind the line of your spine—keep it graceful, not hunched.
  3. Eye Contact: Decide with your Master if you will maintain eye contact or keep eyes lowered. Practice each style:
     • Eye contact can be intensely erotic, showing devotion and yearning.
     • Downcast eyes communicate humility, letting your Master see only the top of your head and your submissive form.

Evening: Endurance & Pain Tolerance Check-In

• Objective: Combine endurance with building pain tolerance during oral or sexual service.
• Tasks:
  1. Extended Oral Session (If possible): If your Dominant is present and consents, offer an extended oral session, focusing on controlling your breathing, jaw muscles, and gag reflex. If alone, time how long you can comfortably (or semi-comfortably) maintain suction on your dildo/fingers without tension.
  2. Mild Impact or Pinch: If your Dominant applies mild flogging or pinching while you serve them orally, practice focusing on the task rather than the discomfort. If you’re alone, you might pinch your inner thigh or use a small clamp to simulate external distraction. The goal is to train your mind to remain dedicated to giving pleasure.

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Day 5: Whimpering, Begging & Apologizing Gracefully

Morning: Vocal Expression Lab

• Objective: Deepen your capacity for erotic vocalization—whimpers, begging, moans, apologies.
• Tasks:
  1. Whimper Practice: With minimal stimulation, practice letting out small, needy whimpers. Gradually increase their intensity. Notice which sounds feel authentic and which seem forced. Authenticity is seductive; forced whimpering can feel hollow.
  2. Begging Phrases: If your Dominant allows verbal begging, practice short phrases like “Please, Master” or “I need you so badly.” Infuse your tone with urgency and humility. Keep them short and direct—long-winded pleas can break the mood.

Afternoon: Apologizing Gracefully & Gratitude

• Objective: Show humility when corrected or punished, and gratitude for guidance.
• Tasks:
  1. Apology Role-Play: Imagine you’ve failed a simple task. Maybe you spilled water while serving or missed a posture command. Stand or kneel in front of a mirror, and practice a short apology with sincerity: “I’m so sorry for my clumsiness, Master. I will learn from this.” Notice your voice tone and facial expression—seek genuine remorse, not self-flagellation.
  2. Thankfulness Session: Develop a habit of small verbal “thank yous” throughout the day. If your Dominant corrects you, respond: “Thank you for teaching me, Master.” or “Thank you for guiding me.” This constant gratitude cements the relationship dynamic.

Evening: Graceful Movement in Sexual Context

• Objective: Combine posture, kneeling, and vocal expression in an erotic scenario.
• Tasks:
  1. The Begging Kneel: Kneel with knees apart, back straight, arms behind your back. Whimper softly as you ask for permission to please your Dominant. If alone, create a mental image of them. Work on fluid transitions—sliding your hands forward, lifting your gaze with puppy-like longing.
  2. Reward or Punishment Scene (If possible): Let your Dominant decide if your performance merits reward or discipline. Accept either with composed grace. If rewarded, respond with thanks and subtle moans of pleasure. If punished, express contrition yet remain elegantly composed.

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Day 6: Advanced Sexual Skill Mastery & Etiquette

Morning: Sexual Technique Refinement

• Objective: Hone more advanced sexual skills, from positioning to a range of intimate acts.
• Tasks:
  1. Position Practice: If it’s permitted, practice or rehearse sexual positions that your Dominant favors. This could be doggy style (focus on arching your back, presenting your hips), the lotus (flexibility helps), or the classic missionary (where eye contact and silent communication can be intense).
  2. Prop and Toy Familiarization: If your dynamic includes toys (vibrators, dildos, anal plugs, floggers), spend some time learning to handle them proficiently. Even if you’re not the one wielding them, understanding how they feel can help you brace for sensations.

Afternoon: Etiquette & Manners Under Observation

• Objective: Practice refined behavior in a more heightened context.
• Tasks:
  1. Mock “Public” Scene: If you have a supportive community or you and your Dominant can simulate a party scene, practice posture, greeting, and short conversation while remaining obviously submissive. If alone, imagine you are being observed—walk across the room, kneel gracefully, and respond politely yet meekly to imaginary guests.
  2. Service Offering: Offer to serve refreshments or bring items in a polite, refined manner. If you’re alone, rehearse with a tray, focusing on not rattling cups or dropping anything. Let your every movement convey composure.

Evening: Bedside Manner & Anticipation

• Objective: Perfect the skill of anticipating your Dominant’s needs.
• Tasks:
  1. Preparing the Bedroom: Whether your Dominant is there or not, arrange pillows, sheets, or any nighttime items in a way that suits their comfort. If you know they prefer a certain type of music, have it softly playing. If they like a specific lotion or oil, place it within easy reach.
  2. End-of-Day Ritual: Kneel beside the bed (or the door) for one minute, mentally running through how you served that day. Quietly vow to improve even further for tomorrow.

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Day 7: Culmination – Displaying Your Full Range of Submission

Morning: Comprehensive Body Care & Final Preparations

• Objective: Present your body in perfect, well-groomed condition as an offering.
• Tasks:
  1. Scrupulous Grooming: Trim or shave areas as required by your Dominant’s preference, moisturize thoroughly, style your hair precisely, and choose attire (or lack thereof) that highlights your best features.
  2. Stretch & Flexibility Review: Quickly revisit the day’s stretches—hips, shoulders, back—so you can maintain challenging positions if demanded.

Afternoon: Full-Service Demonstration

• Objective: Show off everything you’ve learned: posture, graceful movement, silent communication, moaning control, sexual technique, and more.
• Tasks:
  1. Posture Presentation: Begin by standing or kneeling in your most refined posture. Let your Dominant see confidence tempered by utter devotion.
  2. Oral & Sexual Skill Display: Transition into a scene (if your Dominant is present) or a rehearsal:
     • Show skillful oral techniques: alternate pace, pressure, and different tongue motions.
     • Demonstrate control of your moans, from light sighs to deeper, throaty moans, and possibly beg for permission to continue or to orgasm.
     • Tolerate mild pain or impact (if your Dominant desires). Breathe through any discomfort.
  3. Silent Communication & Begging: Use your eyes, facial expressions, and gentle touches to express “I am yours,” “Please let me serve you,” or “I crave more.”

Evening: Closing Ceremony & Reflection

• Objective: Formally acknowledge the end of Week One and reaffirm your submissive devotion.
• Tasks:
  1. Collar Check (If applicable): If you already have a collar, kneel before your Dominant and invite them to remove, inspect, and re-place it. If you do not yet have one, request this ceremony as a way to cement your progress.
  2. Apology and Gratitude: End the night with a heartfelt statement of thanks for the training you’ve received. If you’ve erred, offer a concise apology, vow improvement, and humbly ask for continued guidance.
  3. Self-Assessment: In your private journal, write about each skill area. Which do you excel in? Which need more work? Where do you feel the greatest sense of pride, and where do you feel the greatest vulnerability?

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Ongoing Development After Week One

Congratulations on completing a rigorous week focused on practical submission skills. You’ve polished your posture, nurtured your body for rigorous service, expanded your pain tolerance, and refined your oral, vocal, and emotional repertoire. True mastery takes time and practice. In the coming weeks, revisit each day’s exercise and push yourself further:

• Posture & Graceful Movement: Begin advanced balancing with footwear (e.g., high heels if your Dominant likes them). Practice gliding across rooms with silent footsteps, or kneeling swiftly in one fluid motion.
• Endurance & Pain Tolerance: Incorporate longer or more intense sessions. Increase the force or duration of flogging, clamps, or spankings under your Dominant’s watchful eye. Keep a consistent workout routine to support your stamina.
• Sensory & Silent Communication: Experiment with no speaking for an entire evening, relying only on posture, facial expressions, and subtle body language. See how attuned you can become to your Dominant’s unspoken signals.
• Flexibility & Body Care: Maintain daily stretches. Explore specialized yoga or Pilates if you want to further challenge your limits, helping you hold different sexual positions longer and more gracefully.
• Oral & Sexual Skill Mastery: Learn variations—deep-throat techniques, temperature play (ice and warm liquids), or creative use of your tongue and lips. Continue practicing the interplay of eye contact and vocal expression.
• Apologizing Gracefully & Gratitude: Keep your apologies short, sincere, and respectful. Let your gratitude be effusive yet genuine. Over time, these become second nature, an integral part of your personality in and out of the bedroom.
• Etiquette & Bedside Manner: Keep refining these so that anywhere you go—whether a private party or a public event—you remain a picture of respectful servitude. Anticipate your Dominant’s physical and emotional needs to the best of your ability.
• Whimpering & Begging: Add more nuance to your vocal range: soft moans that escalate into guttural pleas, or a trembling whisper that begs for release. Variation keeps your Master intrigued.

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Final Thoughts

The path to true submission is as exhilarating as it is demanding. The essentials—posture, poise, skill, endurance, empathy—reinforce one another to create a tapestry of service that is as beautiful as it is arousing. By dedicating a full week (and beyond) to mastering these practical foundations, you’re inviting your Master to sculpt you, physically and psychologically, into a masterpiece of submission.

You are the canvas. You are the instrument. You are the vessel of your Dominant’s pleasure. And with consistent, passionate effort, you will become the mindless thrall you aspire to be—someone who thinks first and foremost of how to best please, obey, and delight your Dominant. The collar you wear (or hope to earn) is not just a symbol of ownership, but a milestone in the continuous evolution of your service. A well-trained submissive finds joy in each correction and pride in each demonstration of skill. Wear that pride with humility, gratitude, and unwavering devotion.

Your journey doesn’t end here; this first week is merely your initiation into deeper training. Revisit these steps, add new challenges, and remain steadfast in your pursuit of excellence. When you kneel at your Dominant’s feet, every muscle in your body should speak a single message: “I am here to serve.” Let this vow resonate throughout your life, guiding your every motion, every whisper, and every heartbeat. You are on the path. Embrace it wholeheartedly.