SQUEEZE that Bum for a tighter tum ... and more!

**Sherry** · 02-06-2004, 02:00 AM

One of my favorite clinics is a Bums and Tums format which is essentially a lower body workout. It is so much fun to do ... and very effective.

But lately, I've been noticing that I must have changed something without realizing it. I haven't been sweating as much ... and I'm a real dripper. I see a little creeping back in the torso meaning I don't feel as toned.

What is it, what is it, I've wondered. I must have changed something! I've been working out with different shoes that slip on the carpet in the gym making it very hard to keep the toes straight. Easy to fix! Just use shoes that don't slip.

Then, when adding a comment on a post about knees it hit me ... what I have allowed to drift recently.

I haven't been keeping the glutes tight to my max in key moves. Yes, sure enough there it was staring me right between the eyes.

A tucked tush is impossible to separate from KLT ... the two go together. Likewise, when the glutes are as tight as possible, the lats engage and the tummy tightens. TIGHT! When you keep the tush tight and work against that contraction, the impact is HUGE!

So, today I refocused on keeping the glutes tightly contracted during balance, hoe downs and TTN. Most other moves I don't think I had lost focus. WOW! The sweat came poring off once again and the power of the moves went rippling through the body.

The best part is the inherent synergy that exists throughout T-Tapp. By concentrating more on tight glutes, the base knee stayed turned out much more effectively, my balance was greatly enhanced by the entire torso being much more stable.

So ... squeeze the glutes even on one-legged flamingo moves. In those moves, the glute over the base leg will squeeze harder. Not to worry, though. The other side will get its fair chance!!!!

SQUEEZE and feel the power of your muscles, work against the contraction ... and watch the inches melt. I bet you might just get squeezed by your DH or SO a little more often too!

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

**Tamra** · 06-06-2008, 09:59 AM

UP!!!

Tamara,
tapping in Tbilisi, Georgia

**BlessedMama** · 02-08-2010, 08:57 PM

Time for a bump!

**Blissful** · 02-08-2010, 09:06 PM

oooooo good bump, thanks!

**midlothian connection** · 02-08-2010, 11:41 PM

This was terrific!! Thank you

Victoria

**BlessedMama** · 02-09-2010, 02:05 AM

And think of this in floor moves, too! It's easy to focus on the abs, not thinking about the synergy there! Just try keeping glutes squeezed on the "tucks" that go with OIP!

**monica213** · 02-09-2010, 06:14 AM

(Note: This thread was written by the fabulous Sherry before Curling the core was actually taught, it was always there, just worded differently) KWIM??

My only 2 issue with the phrase SQUEEZING the bum is that it

Confuses new into T-Tapp on the difference between curling the core (which will AUTOMATICALLY contract the glutes) It is easy to confuse squeezing the butt for tucking
It creates lactic acid build up if you are squeezing the glutes (and NOT curling the core)

So be certain the the contraction of the glutes comes from your ability to curl the core

Teresa calls flattening the lower back "curling the core" due to the fact that many of us have a curve in that area and that’s 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.