It comes down to your comfort level, but aim to train once or twice a day, at least 5 days a week, for 5 to 10 minutes at a time. Turns out the science behind the gluteus maximus is more fascinating than you think. Anal bleaching is for aesthetic purposes only. You can buy enema kits online or in drugstores. To say you have a lot of options would be an understatement. You want enough weight for the plug to stay put and not shoot from your butt with a sneeze, but it also needs to be comfortable.