View Full Version : Tuck Buns
01-07-2010, 01:40 PM
Hi-I am new to T-Tapp. I bought the total work out dvd's. I have been doing the instructional #1 & #2 and loving it. However I do have trouble keeping the butt tucked during some of the exercises when she tells us to. Any suggestions?
01-07-2010, 01:43 PM
It is more than a butt tuck, it is pressing the lower back flat.. here is some info for it
Teresa calls flattening the lower back "curling the core" due to the fact that many of us have a curve in that area and thatís the center or core of the body. This is a term that Teresa uses to help get Tappers to "tuck their body under" when the lower back (lower lumbar area) has a greater curve. There needs to be a "straighter line" - in other words, not a "sway back". When you tuck your butt, it is more than initiating the move from your butt or tailbone. Applying these tips can really take your workout to the next level.
Curl the Core - On the Floor
If you are a beginner you might want to practice this first on the floor to get the feeling of it. Lie on your back on the floor with your knees to the ceiling, toes forward and heels near your butt, now press your shoulders into the ground, make donut fingers (making a "donut" with your thumb and fingers, then press the thumb into the index finger), then press hands into the floor to help activate the muscles equally. Make a "W" with your arms keeping the hands even with the shoulder, now tuck your butt so that the lower lumbar area touches the floor (with NO air space).
Curl the Core - Standing
When you understand and "feel" this movement then get into the Plie stance and stand in front of a wall. Now press your back and shoulders against the wall. Make sure you press your lower back into the wall so there is no air space. You want to be able to do some Plies in that position, while keeping your shoulder and back (including lower back) pressed against the wall. You can also keep "donut hands" against the wall as well. This helps to engage your lats. Pull your elbows towards the side of your body and keep your hands down to shoulder level. This is the feeling you're working towards when you're tucking your butt.
Curl the Core - Sitting
You could also do this during the day when you're sitting. Make sure to get your shoulders and hips in alignment, then I press your lower back into the chair and tuck butt at the same time. You should feel your stomach muscles engage. This can help shave off inches for your torso and abdominal area.
01-07-2010, 02:26 PM
Thanks for the tips. Just tried the sitting one at work! Nice to know I can get some benefit of T-Tapp while at my desk.
01-07-2010, 03:27 PM
01-07-2010, 03:29 PM
Welcome to T-Tapp!
Michelle's tips are great. I try to curl my core when sitting at my desk and in the car all the time. It works!
Which moves are you having trouble maintaining the butt tuck on?
01-07-2010, 03:50 PM
I now 'get' what it means when Teresa says to Press. I've been Curling the Core every time I'm driving or sitting. I curl until my lower back is pressing against the back of the seat and then I curl some more! When I do my workouts, I find that I'm pressing more. Progression!
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