Form Question: Pliés/Linear Alignment

[teachmom]

I recently started working out in front of a mirror, and I notice my alignment is off when I do pliés. In the Lady Bug workout, I don't go straight up and down like Teresa. I tend to tuck in when going down and then it looks like my butt sticks out when going back up, even though it feels like I'm going straight up and down. Can't figure out what I'm doing wrong. Suggestions anyone?

Thanks. : )

[ayj67]

Linda, weight shift to side of the feet and the heels, sinking the heels into the floor and curl the core. Keep core curled, lats tight ribs up when slowly moving with the tighten quads, hamstrings and calves, this is another 10 muscles tight movement, very comprehensive. I can tell you the only muscles not tighten is the trap and the neck (yes, when the lats is tight, your trap is not tighten).

It is better that you practice against the floor and wall often. See Michelle's curl the core instruction and practice. Other than Chest Press, I do Piles no up and down (like Tempo Arms and Ladybug), I am a short torso, whenever I go up, I lose my tuck. If I do it very slow like Total Superslow, I don't lose it. So, it is a progression to do all those at the same time, but keep a strong tuck and lats tight ribs up, you will keep your shoulder to hip to ankle alignment even iffy legs. This takes time and effort and no easy feat.

http://forum.t-tapp.com/showthread.p...220#post860220

[dg5boys]

Dear Linda,

I've been here as well!

I would suggest to keep the plie sequence as a static movement rather than a ballistic one. If your core muscles are weak, then you will compensate by losing the tuck. Granted, you want to get to where you can do the entire sequence. Focus on the core and arms, keeping the lower body in good form, always training within your personal max. Compensating your form can lead to muscle imbalance and even injury. The good thing is that by staying static now you will actually have greater inch loss by fully developing the core.

Hope this helps.

[BlessedMama]

I agree with Georgia! I have held the squat most of the time the past year and lost off my thighs and buns!

You also could be going down too far--I found I can't move up and down more than about 3 inches (maybe 4 on a good day!) without losing form. Go to your point of position and your max.

ayj's advice of doing them against a wall is also good--you have immediate feedback when you lose contact!

HTH!

[teachmom]

Thank you, ayj, Trisch, and Georgia!

[JenniferT]

Great advice so far. I also recommend holding your squat on plies and like ayj suggested, the wall is great to use.