06-09-2012, 04:56 PM
How do I maintain tummy tucked, and butt curled up when doing the PBS. I know it sounds simple, but I can't get it together.
Thank you all for your support.
06-09-2012, 05:38 PM
Tummy tight, think belly button to spine, suck it in and keep the tummy muscles tight. Then, hinge over keeping your spine and back straight (with tummy tight) to a flat back. Flat back means the shoulder and hip level (or shoulders slightly above the hip level), shoulder to shoulder should always be level, not tilted. When you are on flat back (feeling your hamstring is engaged), you try arching up your butt for an inch or so till you glute is tight.
So, in flat back, tummy in and tight, hamstring is stretch and tight, glute is tight (no forward pelvis tilt AKA butt tuck here). Don't forget your isometric arms are tight (pulling elbow up to point to the celing towards the spine), and when you do this, your lats is tight. Relax your neck and traps, we are not calling them for action. As always, bend knee KLT without tilting your shoulder and hip level (no one shoulder or hip higher than the other), especially when you are alternating the straighten leg.
It is not easy, none of these are easy, but do it one day at a time, you will get there. It will help if you use a mirror side way to check. Video camera on the computer is also good, you can see yourself in big enough image real time.
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