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Squats, Nordic curls, core exercises (any will help, but do multiple)
On suction, I think you just have to practice sucking dick, home girl. You can maybe get a dildo but I think you’d get better results from experimenting with an actual partner.
For cowgirl, instead of focusing on going up and down, instead try and grind back and forth
For bj: use ur mouth more like a massage, and apply pressure with ur hand (not a death grip, just firm). Ull find it way less taxing on ur jaw, and he’ll be happy