imported_admin
07-25-2001, 10:26 PM
How to Sneak Exercise the T-Tapp Way
March 29, 1999
Everyone needs to realize that you can sneak exercise throughout the day without anyone knowing it. By now, you've all learned about the T-Tapp principle "KLT" (bent knee aimed outward towards little toe). This technique causes an isometric contraction of both insertions of the hamstring and quadriceps muscles (at knee and hip joints) as well as the transverse abdominal muscle. It even contracts the gluteal muscles. So throughout the day, try to apply this technique, especially when standing.
Most women stand on one leg with weight into the hip. This stance over time actually weakens the muscle attachments into the hip joint and torques the knee. Appearance-wise, this stance will cause "saddlebags" - we use it in modeling to help young girls/women get the "S" curve stance (i.e.: appear to have a womanly waist-to-hip curve or "hourglass"). Unfortunately, most women over age 27 don't have to create this curve… we've got it! And from standing on one leg all the time, many of us have an outer thigh that protrudes further than our hip. It is also why most of us have one upper thigh measurement larger than the other (usually 1/2" to 1"). For those women who have shorter torsos/thicker waists, the one leg stance adds to their lower tummy "pooch" and weakens their knees. Often times by age 29, this type of body will start to have weak ankles and knee problems. The reason is because when the leg is straight, the thigh muscles relax, and only the hip insertion of the thigh is isometrically contracted. Therefore, the knee insertions allow the knee to torque (roll inward), which causes outer ankle insertion to stretch and inner ankle insertions to shorten. Just think of the school rhyme of "the hip bone connects to the knee bone which connects to the ankle bone." Muscles hold them all together and inaccurate alignment leads to injury.
The one leg stance also causes the transverse abdominal (lower inside tummy muscle that helps keep organs "up") to relax on the hip ball joint, which allows the internal organs to be pushed down into the pelvic cavity. Once this muscle weakens, it won't be able to hold organs up even when standing straight. On the short torso female frame, this starts to occur by age 17. This muscle weakens easily and short torso women just don't have as much internal room between rib cage and pelvic area for their organs. They need to concentrate on keeping this muscle strong at a young age. I started the models at age 14. Prevention is a lot easier than rebuilding, but the T-Tapp Workout rebuilds muscle tissue fast.
The solution? You can still stand on one leg visibly. No one will be able to see what you're doing, but your muscles will know! Keep the knee slightly bent and pushing outward. You should feel entire thigh slightly tighten. If you are working at diminishing "saddlebags" then "roll" the knee outward. (You should feel the hip ball joint rotate too.) The upper, outer thigh insertions will tighten even more, as well as the butt. This also causes the transverse abdominals to contract. If you are working at diminishing the lower tummy, be sure to align the knee to little toe on the relaxed leg as well. Don't let the knee completely collapse to inside of foot, just push it outward. Trust me, with a little practice it will become second nature. Overall, by adding the T-Tapp KLT technique to your one leg stance, you are "sneaking exercise"! All muscle tissue is being worked isometrically, thus burning glucose/glycogen and calories.
Last of all, try to apply the T-Tapp KLT technique with all body movement. Every time you go upstairs, kneel, sit and resume standing. It is especially important on extension movements (i.e.: going from kneeling or sitting to standing). Feel those muscles work! Another example of extension movement is from the T-Tapp Lunge Sequence. After you do a side lunge aiming to the little toe, really push the knee outward as you extend back up. Remember not to release tension in the knee as you almost straighten it.
That's it, not only will you burn more calories all day, but you will strengthen your muscles to maintain proper anatomical alignment. Remember when grandma used to say, "stand straight and you'll look 5 pounds thinner"? Isn't it amazing, the older we get, the smarter grandma becomes?
Until Next Week… sneak those exercises!
Teresa Tapp
March 29, 1999
Everyone needs to realize that you can sneak exercise throughout the day without anyone knowing it. By now, you've all learned about the T-Tapp principle "KLT" (bent knee aimed outward towards little toe). This technique causes an isometric contraction of both insertions of the hamstring and quadriceps muscles (at knee and hip joints) as well as the transverse abdominal muscle. It even contracts the gluteal muscles. So throughout the day, try to apply this technique, especially when standing.
Most women stand on one leg with weight into the hip. This stance over time actually weakens the muscle attachments into the hip joint and torques the knee. Appearance-wise, this stance will cause "saddlebags" - we use it in modeling to help young girls/women get the "S" curve stance (i.e.: appear to have a womanly waist-to-hip curve or "hourglass"). Unfortunately, most women over age 27 don't have to create this curve… we've got it! And from standing on one leg all the time, many of us have an outer thigh that protrudes further than our hip. It is also why most of us have one upper thigh measurement larger than the other (usually 1/2" to 1"). For those women who have shorter torsos/thicker waists, the one leg stance adds to their lower tummy "pooch" and weakens their knees. Often times by age 29, this type of body will start to have weak ankles and knee problems. The reason is because when the leg is straight, the thigh muscles relax, and only the hip insertion of the thigh is isometrically contracted. Therefore, the knee insertions allow the knee to torque (roll inward), which causes outer ankle insertion to stretch and inner ankle insertions to shorten. Just think of the school rhyme of "the hip bone connects to the knee bone which connects to the ankle bone." Muscles hold them all together and inaccurate alignment leads to injury.
The one leg stance also causes the transverse abdominal (lower inside tummy muscle that helps keep organs "up") to relax on the hip ball joint, which allows the internal organs to be pushed down into the pelvic cavity. Once this muscle weakens, it won't be able to hold organs up even when standing straight. On the short torso female frame, this starts to occur by age 17. This muscle weakens easily and short torso women just don't have as much internal room between rib cage and pelvic area for their organs. They need to concentrate on keeping this muscle strong at a young age. I started the models at age 14. Prevention is a lot easier than rebuilding, but the T-Tapp Workout rebuilds muscle tissue fast.
The solution? You can still stand on one leg visibly. No one will be able to see what you're doing, but your muscles will know! Keep the knee slightly bent and pushing outward. You should feel entire thigh slightly tighten. If you are working at diminishing "saddlebags" then "roll" the knee outward. (You should feel the hip ball joint rotate too.) The upper, outer thigh insertions will tighten even more, as well as the butt. This also causes the transverse abdominals to contract. If you are working at diminishing the lower tummy, be sure to align the knee to little toe on the relaxed leg as well. Don't let the knee completely collapse to inside of foot, just push it outward. Trust me, with a little practice it will become second nature. Overall, by adding the T-Tapp KLT technique to your one leg stance, you are "sneaking exercise"! All muscle tissue is being worked isometrically, thus burning glucose/glycogen and calories.
Last of all, try to apply the T-Tapp KLT technique with all body movement. Every time you go upstairs, kneel, sit and resume standing. It is especially important on extension movements (i.e.: going from kneeling or sitting to standing). Feel those muscles work! Another example of extension movement is from the T-Tapp Lunge Sequence. After you do a side lunge aiming to the little toe, really push the knee outward as you extend back up. Remember not to release tension in the knee as you almost straighten it.
That's it, not only will you burn more calories all day, but you will strengthen your muscles to maintain proper anatomical alignment. Remember when grandma used to say, "stand straight and you'll look 5 pounds thinner"? Isn't it amazing, the older we get, the smarter grandma becomes?
Until Next Week… sneak those exercises!
Teresa Tapp