This may be a weird question

But I need a bit of assistance. Are their exercises that'll help me with riding D? I'm new to it but last time I caught a cramp in my hip 😩😣. He always assists me by constantly pushing my butt back down to keep up the pace but I want to be able to do it myself while he sit back & enjoy it. Should I maybe practice on a dildo? Or just get in the position & go up & day for a certain amount of time each day? Lmao I'm probably over thinking but I want to satisfy my SO, he shouldn't have to do everything