A lifted butt gives the thighs an even longer appearance; you will need a sturdy chair or counter top hip height for support. Step back about arm's length away from a chair or counter. Ears over shoulder, shoulders over hips. Be aware of your breathing. Place your hand for about shoulder width on your chair.
Feet are hip's width apart. Keep the crown of the head reaching forward, back of your neck long, place your left foot on the floor, straight left leg, soften your standing leg, pull in the lower abdomen. Keep the shoulders level, feel the energy in your back leg as you raise your leg up. Now lift hold, lift pause, lift hold. Reach beyond the foot; keep the abdominals pulled in gracing the position, supporting your lower back. Feel strength within stillness.
Now lift again, a little faster, keep the leg elongated. Remember you will feel your standing gluteal area begin to work immediately. And of course the leg that you are lifting as well will be engaged. Keep the eye gaze slightly downward. If you need to take a pause, it's fine to lower your back leg to the floor as I am doing. Now raise your back leg up, turn out the top leg and we lift again, reach the legs longer. Breathe, inhale, exhale, even tempo to the breath. Keep reaching beyond the toes, pause, now a little faster lift. Up, up, up. Remember, soften your standing knee.
Great bone dens the exercise as well, strengthening the bones and the muscles and of course, statically the butt. Keep reaching beyond the legs, now hold, keep the abdominal strong and now bend the top leg in, keep the top leg turned out and now begin to lift the leg up again, lift uphold, lift uphold. Realign the shoulders, press them down, pull the abdomen in, continue to lift, keep the back foot pointed.
Again, come back to your breath to give you strength and endurance, now a little faster on the lift. Keep a slight turn out of the top leg that is lifting; keep your standing knee soft, you can do it. You are really feeling both legs working right now, both sides with gluteal area working. Hold, base maybe a little higher, you can pause, lower the leg down to the floor as I am doing intermittently, whenever necessary. Now turn the leg to parallel, still bend leg, reach uphold. Reach up the back foot to the ceiling. Again, your back knee should always remain no higher than your hip.
Once again, think about your shoulders down, engage the abdomen. Now up a little faster on the lift, uphold, uphold, uphold. Keep pressing down with the hands into your chair for support in the upper back and the shoulder area. Maybe you reach a little higher if you can with your foot. Again, maintaining the back knee no higher than your hip. Hold, pause, reach one inch higher maybe, breath, inhale, exhale for your nose and release down.
Now we will go into the stretch into figure four, across your right ankle over your left thigh, pause and feel the length happening in balance to the strengthening and release, change. Left ankle goes over right thigh and sink down. Again, breathe while you are stretching. Feel the balance again, strength to stretch. Now we are getting ready for the other leg. Same thing, fold over your chair or counter, extend your right leg behind you. Lift up parallel back leg and start to lift uphold, uphold. Keep reaching beyond the foot. Make sure to keep your back right hip rotated forward so the hips are parallel to each other and then little faster on the lift.
Again, try not to lift the leg any higher than your hip. Highest point should be foot to hip level. Drop the shoulders, hold and release down. Take a pause if necessary. Now we are raising up again. If you have lowered your leg, turn the top leg out and once again uphold, uphold. Feel the connection of energy from the crown of the head to your foot. Again, your standing leg, your standing gluteal group will be feeling the essence of the work right now, now a little faster, lift, lift, up.
Once again maintain the back of your neck long. Feel the abdominal wall again support the back, it is a back strengthening exercise as well. Keep the height of the leg. For more advanced, try to keep the leg in the air the entire time. Reaching beyond the toes if it's still extended in the air. Bend your top leg in half, slight turn out with bent leg pointed foot. Lift up again. Drop the shoulders, breathe, come back to the breath as you stay longer into the strengthening phase.
Breath is very helpful right now, keep the height of the thigh, keep the height of the foot, a little faster on the lift, you are still slight turned out top leg, pointed foot. Once again, keep your standing knee soft. Normal breath, inhale, exhale, circular breath. If you need to lower the foot down for a moment, feel free. As you get stronger, you will be able to keep the foot lifted the entire time.
Now ready parallel bent leg, raise the toes up to the ceiling, uphold, uphold. We are getting into our last series. Here is where the endurance that Integral Training sets in. Reach beyond the toes, little faster on the lift. Now, keep the shoulders pressing down, keep the breath active, even. Keep the height of the thigh, try to keep the knee a little bit more up to your hip height, holding here, this is last few moments here, you can do this. Raise one more inch with the foot, hold, breathe and release down.
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