Hard core fat busting for your inner core

[Sherry]

A funny thing happens on this T-Tapp journey -- the moves change! Now, that's no secret ... we've talked a lot about how T-Tapp grows with you and how it becomes even more intense as we grow stronger without adding more reps.

But I suppose what I notice most is that how it feels inside changes over time. What a beginner can feel varies a lot from person to person depending on starting strength and other factors. And, what each person feels changes through the T-Tapp journey.

So, what's my point? Well, there is a sequence of moves that isn't often talked about on the forum that I've come to be incredibly passionate about especially since I've had very little time lately for my normal workouts.

In fact, I think this sequence is so powerful at working the abs, glutes, inner thighs and mid back muscles that I've started thinking of the sequence as hard core work. Sorry, just can't resist the pun! I also think it hits the transversus abs ... one of the most important inner core muscles.

So here it is.

1. Organs-In-Place for 20 followed by

2. "Don't Flop-em" for 10 to 20 (aka Elevator Doors)

3. Freight Elevator for 10 (lower your 'freight' down then up, knees together and open)

4. Half Frogs for 8

How to turn this sequence into a super fat blaster and toning set?

1. OIP for 20
Starting with OIP, flatten the abdominal wall as usual by pushing in and up. Remember, keep the belly soft when you dig in and push up. You tighten AFTER the digging. THen, before you start the little tucks, TIGHTEN the glutes as hard as possible. Feel the abs flatten and tighten even more? If not, that will come with time. But hold that tummy down and tighten the glutes throughout all the tucks.

For more info on OIP, you can do a search with OIP in the subject. Here is a reference thread that is fairly good:

http://www.t-tapp.com/forum/topic.asp?TOPIC_ID=26335&FORUM_ID=1&CAT_ID=1&Topic_Title=OIP&Forum_Title=General+Discussion+Share+%26+Care

2. Elevator Doors

Keep that tush in the air and keep squeezing the glutes for step 2 of the sequence - Don't Flop-em or Elevator Doors.

Move your arms so that the elbows can press into the floor. Keep the tush tight!!!

Squeeze the knees together and as you squeeze PUSH THOSE ELBOWS DOWN into the floor. If you are keeping the glutes tight, you should feel this in the tush, DEEP in the abs along and inside the hip / pelvic bone, the inner thighs, the hip pad area and lats. Oh yes, this is good stuff but you must push the elbows down and keep the glutes tight. I also find lifting the hips as high as I can intensifies the move substantially.


3. Freight Elevators for 10

Keep the tush (or your freight) TIGHT. Lower your freight down, lift it back up high, squeeze the knees and push the elbows down, then open only hip with. Once again, keep the tush tight!!!

After the last one, lower your freight to the floor, hug the knees for little rocks and go into Half Frogs as usual. You'll like half frogs more because this move releases all the tightness from the earlier moves.

My secret for half frogs is to make sure you spread the knees wide, wide, wide as a bullfrog's croak and keep the tush tight as you can. However, you won't be able to keep it as tight as in the earlier parts of this sequence.

I think this group of moves can be done as much as you want without over training -- or as little as you want to support the rest of your agenda.

I've become so sold on it because of how much I can now feel it working DEEP inside the inner most abs. But, I also know that I wouldn't have been able to feel that when first starting 4 years ago ... and maybe not 2 years ago. So, if you can't quite capture the feeling, go for the technical application of the form and trust that you will capture how it feels over time.

This sequence is on HTF and other tapes but not in print (i.e., an article with photos). Although I've been doing it for 4 years, I've only come to appreciate how deep it is ... an

[monica213]

bump :D This is full of great info!

Michelle Barbuto
Pennsylvania T-Tapp Trainer
http://www.ttapp.com/trainers/michelle/
michelle@t-tapp.com

:D:D

[gingerb]

That's a wrap, folks.

Sherry knows her stuff!



P-L-A-Y Come on, push it. You can do it.
Just tapp already, would ya?!?

[mm1985]

;)

Michelle

Mommy to Jacob and Matthew!

[Tina71]

Thanks for bumping this Michelle! What a great post from Sherry! :)

Tina

"The ultimate in being healthy is to operate at full throttle—physically, emotionally, and spiritually."


— Oprah Winfrey

[mbecker]

Great information Sherry, especially since lately my time seems to be dwindling. I am going to try that series.

keep tapping,
Re

[Vicki Hauser]

Sherry,
THANK YOU, THANK YOU, THANK YOU!!!
I did your whole sequence this morning with the AL, DD and PT mixed in and ended with HD's - man was there a differenc.

Vicki
T-Tapp Trainer
(Kansas City Area)
IFPA Advanced Personal Trainer & Women's Fitness Specialist

[Sherry]

I'm so glad this post is alive and well. I need to refocus on the torso trimming magical sequence through the holidays. Since losing the weight and inches that came with the cysts, my abs are sort of feeling loose which is a good sign for me and often happens just before more inch loss. So, it seems like a good time to refocus on this sequence.

T-Tappin' best from Houston,Texas
Sherry, T-Tapp Trainer
http://realresults.freeservers.com

[mbecker]

Sherry,

I'm all for another Torso Trimmer 10 day challenge. When I did it before I saw results, which is great because sometimes it hard to cinch in my waist...and cinching is just what I need!

keep tapping,
Re

[chercher1]

Great post from Sherry!!! I'm glad it got bumped back to the TOP!!!

Cheryl Dodd
T-Tapp Trainer, Ohio
Karate Chopping Tapper
cheryl@t-tapp.com

[QE3]

hmmmm, what do loose abs feel like Sherry?

Also, thanks for a great short WO tonight~! After PBS, I did a double run of your 4 plus PT and DD

Kate
T-Tapp Trainer-in-Training, Houston
-:¦:- Queen of Everything plus 3 boys! -:¦:-

[gelbard]

Bumping - this is a great sequence. I started seriously incorporating this into my daily routine, and I can see a difference. Could this be done without OIP for pregnant women? (No, I'm not - at least not as far as I know - but I'd like to know if it could be done!!
Sara

[easterchild]

Ooooh, some tummy toning and fat blasting? :D :D

I'm so there...something luverly to try on my offdays from EOD workouts. [8D]


Many thanks Sherry! God Bless, [:X]

Pash

"Though mountains may be moved, and fall into the ragin seas. You never let me fall. You hold me in your nail- scarred hands"- (I need you hear-Hillsongs Australia)

[JeanM]

What a fantastic post, Sherry! You ladies are the best!!!! Thank you so much! There is no end in sight to T-Tapp is there???????

Jean

[Brenna]

bump

[Tamra]

bump :D

Tamara,
tapping in Tbilisi, Georgia

[drtgrbr]

Thanks for bumping this Tamara! I was so in need of a ab (quick & effective) workout for my post-partum, c-sectioned tummy! [^]

Renae

[Tamra]

I loved it the moment I read it, so I've decided to bump it up so that others could see it. I have mow incorporated this routine into my daily schedule. Love it!!!

Tamara,
tapping in Tbilisi, Georgia

[Gemma]

No bumps for quite a while...but great info!

[BlessedMama]

Definitely! I've got it bookmarked, and I actually try to do these every night! WOWZA!

And if you really want to torture yourself [:p], add 'em into Lani's Torso Trimmer:

AL
OIP/Elevators
DD & PT one side
OIP/Freight Elevators
DD & PT other side
OIP/Half frogs

And I finish with the LadyBug move. Then I try to get up!

Those freight elevators are killers--like all those "controlled" moves! You'll get to know your transverse abs well! No flopping around allowed! ;)

Trisch

Blessed Mama of 9
Down 70" and 5 sizes since 1/26/07!

http://www.homeschoolblogger.com/neveradullmoment

"Don't let another priceless moment slip through your fingers because
you are 'too busy'. While you have the time, take the time."
~Crystal Paine~

[Tamra]

Bump:D

Tamara,
tapping in Tbilisi, Georgia
My Model Blitz (09/01-10/31) page - http://forum.t-tapp.com/topic.asp?TOPIC_ID=88251
[u]Week 5 update:</u>
Inches lost: 12,5

[Gemma]

Thanks for the bump, Tamara!

Lots of good information!

Gemma

[Brenna]

whats the difference between half frogs & elevator doors?

[BlessedMama]

Brenna,

Do you have the dvd in the back of the book? Elevator doors is just squeezing your legs shut and opening again (without the "lift of the tush" you do in Half Frogs). Then Freight Elevators, you don't open as widely, and you lower and raise the tush slightly (REALLY works the abs!)

This is an awesome round for the tummy--it really works!

[robena]

Bump to tone that tum and rump!

[BlessedMama]

Oh, yeah! I'm also adding that the elevator doors and freight elevators are the last several minutes or so of HTF. Of course, Teresa adds the 50 tucks to REALLY burn those hips and buns!!!! YOWZA! :D

[KatMc]

This is really great!! I'm copying it and going to give it a try.

Thanks.

Hugs, Kathleen

[skoch]

It seems to me that this is the same sequence that is on Tempo lower body? Am I right? I think it is a great segment and I'm sure I have tons of room for improvement on form! That is the great thing about the whole personal max thing. You don't have to do the moves perfect to get something out of them. You get something out of them at your level, and then progress to getting more and more out of them as you get stronger! So cool... :clappinghands:

[iammaga]

Yes. Thank you for bumping this post. Those of us who are new would never see this wealth of information. :)

Neecy

[Tamra]

Cut off ending of Sherry's post on page 1:

This sequence is on HTF and other tapes but not in print (i.e., an article with photos). Although I've been doing it for 4 years, I've only come to appreciate how deep it is ... and how deep it goes in the abs ... over the past 4 to 6 months. We tend to focus on other things and forget this truly incredible sequence. The nice thing is that the form is easier to master than other hard core, inner core moves such as balance, TTTwist, TTN, etc. So, give this a try with a little more hummmppphhh!

And remember, this is a great cheat move that can help you through the holidays with a smile when you know you are doing hard core for your inner core!

[AnotherHand]

Is there a visual of this? Unfortunately, I can't buy anything until my husband is working again, but would love to know for future reference.

[Piglet2u]

I added a tag for Inner Core! This is a bit advanced for me right now, but I know I will try it in the future. Thanks so much for sharing it! :clappinghands:

Also special thanks to BlessedMama for explaining the Elevator Doors and Freight Elevator Doors so well! :clappinghands:

[mamalove]

This deserves a BUMP!!

[TaraC]

Thanks for the bump Abbie!

[TamiR]

Hey Abbie, you could make this the next challenge...

[mamalove]

Hmmmm, this would make a good challenge also Tami! Which would you prefer, PT or this?? I was thinking PT just cause it dosn't take a while to do. LoL Laziness has aken over me right now LOL

[JoyfulMomof6]

Abbie, what about that challenge? I'd do it.
We could start February 1.
It'd be a nice birthday gift for me to lose some extra inches (my birthday is 3 days after yours) :)

[mamalove]

Alright, Nanci! I'm in! I'll consider this a birthday present to myself also!

February 1st it is then......

[mamalove]

Alright, Nanci! I'm in! I'll consider this a birthday present to myself also!

February 1st it is then......

[mamalove]

Real quick, Nanci.....On Feb 1st I'll start a thread but how long do you think we should go? 7 days? 10 days? 2 weeks?

What do you think?

[mamalove]

Real quick, Nanci.....On Feb 1st I'll start a thread but how long do you think we should go? 7 days? 10 days? 2 weeks?

What do you think?

[upupandaway]

I'm in! I've read this thread before and thought I'd love to try it, but I know I'll need the accountability and encouragement of my fellow tappers! Shall we aim for two weeks, and then if we miss a few or realise we're doing too much, we'll still have benefited?

[JoyfulMomof6]

We could do it one of 2 ways...start with 7 days, which sounds less daunting and then we can always add another week or as upupandaway said above, aim for 2 weeks to start.
Then again 10 days is a nice middle ground....I guess I'm not much help here, am I? :)

I think 7 days "with the option to renew" if we are up for it might be the most doable.

[mamalove]

Okay, I say we shoot for 7 days and renew if people want to keep going. How does that sounds, Upup??

I did this sequence during HTF yesterday, and it is hard core! I couldn't believe how much it works the abs and the butt and the hips! Can't wait to start the challenge, though! Bring it on! lol

[mamalove]

Okay, I say we shoot for 7 days and renew if people want to keep going. How does that sounds, Upup??

I did this sequence during HTF yesterday, and it is hard core! I couldn't believe how much it works the abs and the butt and the hips! Can't wait to start the challenge, though! Bring it on! lol

[JoyfulMomof6]

Sounds good to me!

[rcs249]

Wow!
This does seem a little hard core (pun intended!) for me at this time but what a great sequence.
I'll look forward to trying this in several months! Maybe I'll even be ready for a challenge then (fingers crossed).
Robin

[mamalove]

You'll be ready...I'm sure Robin!! Just drop out whenever you think you're doing to much.....:D

[JoyfulMomof6]

Robin- you could also try to do only half the amount of reps

[mamalove]

That's true Nanci! Good idea....I had forgotten about cutting reps.

[rcs249]

Robin- you could also try to do only half the amount of reps

Good point Nanci! I always forget about that concept. I appreciated reading from some of the trainers to kick out after 4 reps when working with the videos if I need to, and I think I'll try to work with only 4 reps of these moves too as I start the sequence.

Being new to T-Tapp last month, I do find it so challenging to get and then keep the right musles activated in the right position. It looks and seems so easy until you actually try to do it! I'm so glad that Teresa is constantly reminding us about the positioning required even in the "non-instructional" videos; I think I'd lose form in a minute or two without it!
Robin

[TamiR]

Abbie, it's been a while since I've pulled HTF out. Am I understanding that this sequence is on there? I'm a visual learner (okay, when you realize how much I can't see, you realize what a sense of humor God has!) Anyway - if I can watch this instead of reading it, I might give it a try. Is it HTF or HTFS? Thanks!

[mamalove]

It's on HTF.....right after all the crunches, I believe. I'm not sure if it's on HTFS, though Tami.

[JoyfulMomof6]

It's also on Tempo Lower Body.

[TamiR]

Ha ha! That may explain why I can't remember it. I watched a little of HTF and moved right over to HTFS. It may be there too, but I haven't done it enough to recognize that particular sequence. I'll go look for it. Thanks, friend!

[TamiR]

Thanks, Nanci. I got that one for Christmas, but have only watched the standing portion. I'll take a look. Thanks again!

[mamalove]

Nanci, I don't think the sequence is on TLB. If it is, I don't remember the 50 tucks! lol Are you sure it is on there??

[upupandaway]

7 days with an option to renew sounds excellent and very sensible!

I just want to check because I don't have HTF (I know all the exercises though), what does OIP for 20 mean? 20 tightens on all 3 sides and then 20 tucks?

[JoyfulMomof6]

I think it means 20 tuck lifts only after the OIP, but I'm not positive. I've never seen in any of DVDs Teresa do more than one or two "tighten release" in a row.

[mamalove]

Hmmm, I don't know then, Nanci. :D I am just planning on doing the sequence on HTF.....whatever version it is! LOL!

How confusing, isn't it? :laughing:

[BlessedMama]

This is a FABULOUS sequence!


Remember to stay in the muscle! ;) And you can use a rolled hand towel placed just below the tailbone to help you curl your core more on the Half Frogs.


And as you open those "elevator doors", pretend there really ARE elevator doors closing on your knees and you're pushing them open--stopping with an isometric contraction at hip width. Then as you go down and up do NOT lose that ab activation, and when coming up tighten the glutes a bit (but still use the abs to help pull you up).

Even coming in on the elevator doors, don't "just flop in", push against imaginary resistance there. Make those muscles work! ;)

[JoyfulMomof6]

Nanci, I don't think the sequence is on TLB. If it is, I don't remember the 50 tucks! lol Are you sure it is on there??

I don't know if it's exactly the way it is in this thread, but I meant all the exercises are in TLB. I did it yesterday, that's why I remember :)

[BlessedMama]

The 50 tucks are at the end of HTF--and they are a KILLER! I started with just 20. 50 are definitely "bun burners" just like she says!

[TaraC]

I must be a meany then, cos I make my class go to 60! LOL! :laughing:
And we always do DD after HTF :laughing:
And I always make them do 20 frogs (not the sit ups) :laughing:
No wonder my girls love me! LOL!:laughing:

[mamalove]

Wow Tara! Good thing you are far away in Greece! LOL! 60 tucks.....unbelievable!

Hey Nanci, I was wondering.....instead of starting on a Wednsday (which is the 1st) do you just want to start tomorrow---Monday??

Let me know when you get a chance! :D

[mamalove]

Wow Tara! Good thing you are far away in Greece! LOL! 60 tucks.....unbelievable!

Hey Nanci, I was wondering.....instead of starting on a Wednsday (which is the 1st) do you just want to start tomorrow---Monday??

Let me know when you get a chance! :D

[BlessedMama]

You are Michelle's protoge', Tara! :help: :laughing:

[JoyfulMomof6]

I'll start tomorrow!
I only suggested Feb 1 because I love starting something fresh on the beginning of a new month, but that's just my own quirky nature, LOL!

(I actually did it yesterday and today to practice :)

[mamalove]

LOL Nanci!! Okie dokie then, we'll start tomorrow! :help:

[ilovemyminihorse]

I'm in! Sounds like a good challenge...

[mamalove]

Great!! So glad you are going to join us, Gabriella!! :D

[Dawnray]

Did More home....... then these Day 3 done!

[ayj67]

I think my DVD skip, after 29 tucks, Teresa started counting 41, anyone else has this kind of blessing on their HTF?

[JoyfulMomof6]

I think my DVD skip, after 29 tucks, Teresa started counting 41, anyone else has this kind of blessing on their HTF?


That is too funny!
I guess you can consider it a "gift", LOL!:laughing:

[ayj67]

Yes, a good skip, I do whatever she was doing and no recounting.

[BlessedMama]

Yeah, usually she goes BACK a few! :laughing:

[ayj67]

Maggie, read this too.