BEGINNING POSITION FOR SEQUENCE A-24 slow smooth leg lifts in perfect alignment
Linear alignment is very important. Hip to knee, knee to ankle and heel to toe should all be at right angles. Right shoulder to hip should be in a straight line. Place right hand behind right hip and "push" forward to keep right hip joint in correct position.
Note: It may be helpful to use a mirror for easy form checks.
|Lift right knee up as high as you can with right hip forward. Keep right foot flat at same height as right knee (this is not as easy as it looks!) Form check: Tendency is to release right hip back which allows right foot/toe to face upward to ceiling. Note my right knee is directly above my left knee. Slowly lower upper leg to lower leg keeping knee right over left knee (keep pushing right hip forward with right hand). Form check: Tendency is to bring right knee slightly forward as you lift right leg. Make sure to keep the right heel tight pushing lower than the right toe, but never allowing the right toe to point towards the floor. I compare this position to balancing a tray on the lifting leg. Continue to do a total of 24 slow, smooth leg lifts without touching knees or relaxing. You should start to feel the buns "burn" at around count 18 (if you are doing it right with proper form). Photos of common mistakes/incorrect form are featured on last page. Once you do the 24th lift, do not stop or rest; continue moving to sequence B.
|SEQUENCE B - 15 little leg lifts at moderate speed - 4 count each
Count 1: Right knee comes forward towards chest (keep right knee at hip level).
Form check: Common errors are allowing right knee to drop closer to floor during movement, as well as allowing right foot to relax. Keep ankle/heel tight with muscles flexed to maintain flat foot position.
Count 2: Right knee returns to original position with right knee over left knee, maintaining hip level height.
Form check: Common errors; allowing right foot to lift higher than right knee and/or allowing right foot to relax (keep tension in right foot pushing heel down and toe up). Photos of common errors on last page.
Count 3: Little leg lift with right knee directly over left knee (not as high as seq. A), but keep right hip forward and right foot flat.
Count 4: Return to same position as count 2.
Please note: Even though your entire derriere should be burning by now do not stop-if you do, your muscles may cramp. Instead, immediately proceed to full leg extension-inhale/exhale-then continue with sequence C.