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How is your Basic Stance? Kick it up a notch with Michelle's Curl the Core Tips!

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  • How is your Basic Stance? Kick it up a notch with Michelle's Curl the Core Tips!

    Originally posted by Michelle Barbuto 02-18-2014, 06:44 AM

    OK, I was doing some work for my online classes, and revised the Basic stance info and curling your core, I thought I would share with all of you.

    CURLING YOUR CORE

    T-Tapp Stance may not be comfortable at first, but the more you do it the stronger you will get and the easier it will be to maintain the proper form. So... stand up in front of your computer screen and go through the movements with me in the order that they are explained.

    · Stand with your feet hip width apart - there should be one hand distance between the two feet.(Note: You never want too wide of a stance because that could throw off your alignment and hinder results - actually increasing size of thighs.)
    · Bend your knees DEEP - look down. If you can see your feet then I want you to bend until you can no longer see your feet. Hold that position…
    · Press your lower back flat (aka curl the core/tuck butt) Teresa calls flattening the lower back "curling the core" due to the fact that many people have an arch in the lower back and that’s the center (or core) of the body. This is a term that is used in T-Tapp to help get Tappers to initiate the tuck with the lower back (lower lumbar area) to open the neuro-kinetic connection to the lower half and strengthen the lower lumbar and core muscles. There needs to be a "straighter line" to the lower back (in other words, not a "sway back"). Applying these tips can really take your workout to the next level, and give awesome lower body results while helping to tighten and tone the core.
    · Focus on RIBS UP! This helps optimize lat activation. It’s not about pulling your shoulders back, it’s about lifting your ribs to shift your shoulders back (not down!) It also helps burn bra pudge and back fat while it boosts your body’s ability for overall cardio.
    * Shift your weight into your heels - this will not only target the abs, but take the pressure off of the knees
    · Press your Knees to Little Toe – not only does this take pressure off of problematic knees, it increases core muscle activation and upper inner/outer thigh for greater target trimming.
    · Flip your palms away towards the wall, to the point where you are trying to reach your thumbs towards the wall behind you. "Feel" the spinal muscles and lats kick in.

    Now that you are in that position this is how it should feel when you are doing the workout. You should try your best to maintain that stance during the entire workout especially in the balance and core moves.

    (Tip: Doing KLT throughout the day will help you to train your knees to be in the correct position, strengthen the ankles and both muscle insertions going into your knees. If you are standing as you normally do when you are in line or anywhere for that matter you probably lean into one side more than another, putting most of your weight on that side. Now that you are familiar with KLT try applying it to this standing position. On the leg that you normally stand with your weight you need to think to soften the knee and push it out the little toe throughout the day.)

    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 for it.
    · Lie on the floor with your knees bent and to the ceiling
    · Toes are forward and your heels are near your butt bones
    · Press your shoulders into the ground
    · Create a "W" with your arms keeping the hands even with (or lower than) the shoulders
    · Make donut fingers (press the thumb into the index and middle fingers) and press donut fingers into the floor to help activate the lat muscles equally
    · Tuck your butt so that the lower lumbar area touches the floor (with NO air space)
    · Keep your ribs lifted away from your hip bones

    Curl the Core – Plies

    · Feet are shoulder width apart and toes are aimed at 11 and 1 on an imaginary clock
    · Bend your knees deep and KLT
    · Press your lower back into the wall so there is no air space
    · Press your shoulders against the wall
    · Lift your breast bone to the ceiling and pull your belly button in toward your spine (AKA lift your ribs) - Focus on RIBS UP! This helps optimize lat activation. It’s not about pulling your shoulders back, it’s about lifting your ribs to shift your shoulders back (not down!) It also helps burn bra pudge and back fat while it boosts your body’s ability for overall cardio.
    · Pull your elbows towards the side of your body with wrists level to your elbows
    · Press your "donut fingers" against the wall to help to engage your lats
    · Press your knees KLT - Tuck your tail and push your knees out MORE when going up on the plie. As you come up from the squat think more about tuck your tail and pushing your knees outmore as you come up so you’ll get more tightening /toning in the derriere and upper thigh. And make sure you keep your weight in your heels too for better form. And bonus – tuck/knees MORE on the up targets the tummy too!

    You want to be able to do some Plies in this position, while keeping your shoulders and back (including lower back) pressed against the wall. This is the feeling you're working towards when you're tucking your butt from your lower lumbar area. (Curling your core) You can also try this move while doing Hoedowns on the wall.

    Curl the Core – Sitting

    You could also do this during the day while you're sitting. (driving, at a desk or the kitchen table)
    · Make sure to get your shoulders and hips in alignment
    · Press your lower back into the chair and tuck butt at the same time.
    · Press shoulders into seat
    · Lift your breast bone up and pull your belly button to your spine (You will feel your stomach muscles engage)
    · THEN push your knees out to little toe. (KLT)
    · (Don't give up on me yet!) Tighten your tummy muscles - so you can STILL BREATHE as
    · LIFT YOUR RIBS. You will feel the middle of your back and lats activate.

    Michelle Barbuto RN - Specializing in Physical Rehab Nursing
    (¯`*•.¸Master T-Tapp Trainer, Trainer Mentor,
    Mommy Fitness Trainer, Forum Moderator
    ¸.•*´¯)

    WEBSITE: http://fitwith6.com
    EMAIL: michelle@t-tapp.com


    My Results using T-Tapp -->> Click Here

    Become a T-Tapp Trainer --> TnT Mentor
    Last edited by Forum Angel; 07-25-2016, 12:51 PM.

  • #2
    fireballgirl
    05-30-2014, 11:58 AM
    Originally posted by monica213 View Post
    OK, I was doing some work for my online classes, and revised the Basic stance info and curling your core, I thought I would share with all of you.

    · Stand with your feet hip width apart (directly under your armpits not the edge of your shoulders.) there should be one hand distance between the two feet.(Note: You never want too wide of a stance because that could throw off your alignment and hinder results.)



    Is there any modification for More to Losers? I have so much padding between my knees that it seems like I have to squeeze them together to get them a mitten hand apart. Thoughts???


    BlessedMama
    05-30-2014, 01:06 PM
    I would go the closest you can to the 4 finger stance. Traditional hip ball joint width is okay, but most of us tend to either start too wide or stray wider due to muscle imbalances and weaknesses. (Which is where kicking out and resetting the stance between moves is great!)
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*


    Jeanamarie
    06-01-2014, 11:20 AM
    This is great Michelle! I love how T-Tapp EVOLVES!
    Jean

    m30201
    12-13-2014, 08:40 PM
    Thanks Michelle! I lost all my T-Tapp bookmarks in a major computer glitch so will now be saving and printing this revised one.
    Maree


    monica213
    12-14-2014, 08:07 AM
    Originally posted by m30201 View Post
    Thanks Michelle! I lost all my T-Tapp bookmarks in a major computer glitch so will now be saving and printing this revised one.
    Start your T-Tapp Guidebook now by printing out all of your favorite tips
    sigpic

    Michelle Barbuto RN - Specializing in Physical Rehab Nursing

    monica213
    12-14-2014, 03:54 PM
    Cut the reps t0 4, shift the weight into the heels and keep the ribs lifted to take pressure off of the knees.

    Michelle Barbuto RN - Specializing in Physical Rehab Nursing

    m30201
    12-14-2014, 04:46 PM
    Originally posted by monica213 View Post
    Start your T-Tapp Guidebook now by printing out all of your favorite tips


    Guess what I'm doing now, lol!
    Maree


    ellen
    12-17-2014, 02:40 PM
    Originally posted by monica213 View Post
    Cut the reps t0 4, shift the weight into the heels and keep the ribs lifted to take pressure off of the knees.


    Thanks so much
    This made a hugh difference.
    The jumping jack exercise comes next in the plie' position and the knee pain tinged a bit,
    it looks like T keeps her weight more on the balls of her foot
    that shift helped
    Do you have any recommendations.


    BlessedMama
    12-17-2014, 10:24 PM
    Are you holding the squat in the Plies (the 4 sets, Jumping Jacks being the second set in there)? If not, I would advise you hold the Plies squat and don't go farther down than your body type and flexibility allow. It is more important to keep curling your core with ribs up than how low you can go. I can only go down 3-4 inches max. Keep the weight in the heels--and maybe don't turn out the toes as much. (I just jumped in here so maybe you shared before what workout you are doing? BWO+ or Total? or one of the newer ones?) In BWO+ the toes are more at 2 and 10 on the imaginary "clock" around your feet. Bring them in a bit to 1 and 11. That should help with the knees!
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*


    ellen
    12-18-2014, 10:55 AM
    Originally posted by BlessedMama View Post
    Are you holding the squat in the Plies (the 4 sets, Jumping Jacks being the second set in there)? If not, I would advise you hold the Plies squat and don't go farther down than your body type and flexibility allow. It is more important to keep curling your core with ribs up than how low you can go. I can only go down 3-4 inches max. Keep the weight in the heels--and maybe don't turn out the toes as much. (I just jumped in here so maybe you shared before what workout you are doing? BWO+ or Total? or one of the newer ones?) In BWO+ the toes are more at 2 and 10 on the imaginary "clock" around your feet. Bring them in a bit to 1 and 11. That should help with the knees!
    Hi Trish
    It is BWO+, You maybe right about trying to squat lower than I already am, that will be my first adjustment.
    If I have to than I will adjust my "clock feet"
    Thanks so much for the advice.


    BlessedMama
    12-18-2014, 12:02 PM
    Keep me posted on how you are doing!
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*


    GingerR
    03-16-2015, 12:49 PM
    Is the hand width index finger to thumb or wrist to end of middle finger?


    BlessedMama
    03-16-2015, 01:12 PM
    Width from the edge of the pointer finger to the edge of pinky--think of a mitten hand.
    ~ ..· ´¨¨)) -:¦:-
    ¸.·´ .·´¨¨))
    ((¸¸.·´ ..·´ Trisch -:¦:-
    -:¦:- ((¸¸.·´*

    sihaya
    05-19-2015, 06:40 PM
    This is great! I realized that I wasn't bending my knees far enough. The description really helped.

    Thanks.

    soliloquy72
    10-08-2015, 10:24 AM
    Thank you for this, especially the floor and wall tips. I'm going to focus on getting a good curl and tuck for the next few weeks.
    Lisa-- 42, homeschooling mom to 4 great kids and pregnant with baby #5!
    Gluten & coffee free = no migraines for me!
    Living in the mountains amidst skiing paradise.


    Blessed2BeeAlive
    11-13-2015, 01:28 PM
    Going to get back into it. Starting with tummy & wrist & ankle strengthening, via T-TAPP exercises!!

    Comment


    • #3
      Wow! Thanks for these tips! Super helpful!! I began T-Tapping about 9 years ago (after baby #5) and got away from it about 6 1/2 years ago (after baby #6). Baby #9 is now 9 months old and it is way past time to get back into exercising more regularly. I know that I feel so much better when I do and I have more strength to take care of my family.

      Comment


      • #4
        I bought the Total Workout about a month or so ago and have not been able to stay with it consistently due to schedule. As I try to regroup and start over I found the forums and am so glad too. I am going through the Newbie Checklist and already have a question on this first step of perfecting the Basic Stance.

        Curl the Core - Standing: When I do all the steps and get to lifting my ribs with the lats it feels like I'm going to fall over backwards and I have a hard time activating my core stomach muscles. Most of the muscle activation is in the lats. Help is appreciated because as you mentioned, this stance feels really weird and I can't hold the form for long, it gets sloppy when I'm in the middle of doing the Basic Plus Tempo that I'm on.

        Curl the Core - Sitting: Feels right, better able to activate both core stomach and lat muscles.
        I haven't tried the Piles or Floor version yet.

        Thank you so much for these tips, I'm not a patient person so starting here feels slow but I want this to work and to do it right.

        Comment


        • #5
          Try getting against a wall to curl your core. Your feet will be out from the wall about 4 inches. Curll your core against the wall using your abs. Then lift ribs to settle the shoulders back. Finally shift weight off of big toe.

          Niw step away from the wall and try to replicate what you felt. Before you push knees out, shift your weight into the heels. That will help with core activation as well!

          You can also split TWO up into 3 segments, making it about 15 to 20 minutes for each segment.

          Day 1- Basic Workout
          Day 2- Primary Back Stretch, then Lunges through Runner's Stretch
          Day 3 - Primary Back Stretch, then Arms to the end

          Don't feel that you have to rush through to get it all in! Spending concentrated time with just the Basic Workout will still be a great foundation. Be sure to start with the instructionals and you can split them up in the same way.

          Hope that helps!
          ~ ..· ´¨¨)) -:¦:-
          ¸.·´ .·´¨¨))
          ((¸¸.·´ ..·´ Trisch -:¦:-
          -:¦:- ((¸¸.·´*

          Master T-Tapp Trainer in Indiana, certified in all workouts!

          From a 22W to an 8!

          Comment


          • Deb
            Deb commented
            Editing a comment
            Excellent, I will start work on that. In fact I was just thinking maybe I need to go back to the Instructional 1 and do it for longer. I think I overestimate my ability since I am not new to exercise in general but as I've read all over these forums T-Tapp is such a change in thinking toward exercise. Thank you for taking the time to reply.

          • BlessedMama
            BlessedMama commented
            Editing a comment
            Glad to help! And don't hesitate to ask more questions as they come up!

        • #6
          I know this is a couple of years later, but I hope someone sees this (Trisch, AYJ, BlessedMama). In reference to the above instructions - flip palms away toward the wall...which wall? Normally we stand with our palms inward toward the thigh. So are we flipping the opposite of that, which is a bit uncomfortable? Or so that the palm faces the back wall with thumbs at your outer thigh?

          Also, I am noticing some pain in the middle of my left knee. I am sure I am doing something wrong with my knees when trying to push them out. I know I saw this posted somewhere and cannot find it. Are we just pushing the knees out or pushing them out and rotating (slightly) the hip/groin as well? This stance feel a bit awkward to me. Teresa looks so natural standing there and I feel all awkward, which I am sure will pass as I gain control of the stance.

          TIA Alisa
          Mother and Grandmother to a 7 y.o. grandson and 3 y.o. granddaughter
          T-Tapp Beginner 4/15/18
          Nutrition and Natural Health Enthusiast
          Studying Mental Health Counseling

          Comment


          • AlisaJDrury
            AlisaJDrury commented
            Editing a comment
            Aurora,

            Thank you so much for this. It is so helpful. I will be practicing with SF tomorrow and the rest of the week.

            I actually can rotate the femur toward the little toe without any trouble so should I do that or stick with the knee toward little toe until I get the whole stance down comfortably without struggle?

            Alisa

          • BlessedMama
            BlessedMama commented
            Editing a comment
            Alisa, shift weight into the heels before pushing knees out. Don't just rotate from the femur as you won't develop the ankle and knee strength if you do. Think to rotate out the entire leg from the ankles, then knees, then hips. I believe you purchased my Amazing Activation Tips, correct? That is the first video, going over the stance with the newest tweaks. Please let me know if you need more clarificiation!

          • AlisaJDrury
            AlisaJDrury commented
            Editing a comment
            Trisch,

            Thank you for responding. And LOL yes, I have your Amazing Activation and forgot to go through it this weekend (covering my face in shame LOL). I am definitely going to look at that tomorrow before checking on SF because I would like to know these tweaks before I do anything else.

            Thanks again!

            Alisa

        • #7
          Hi, I'm looking for help with the basic form. My left ankle and side of leg bother me when I push knees out (I have ankle problems to begin with). I'm not rotating my ankles and was trying to rotate the hips as I've read. Any suggestions? Many thanks for your thoughts! Karen

          Comment


          • #8
            Hi, Karen!

            Are you shifting weight into the heels first? That will help stabilize the knee and ankle joints. If you do that then shift weight off big toe, that may help.

            The problem with rotating from the hips without starting at the ankles or even knees is that you sacrifice joint stability at the other joints. Turning out from the hips is a part of what we're doing, but to start there before you've built up ankle and knee strength isn't as good.

            Try shifting weight into heels and off big toe to start. Then try to turn out the whole leg from ankle to knee to hip. Keeping weight shifted into the heels will help protect the joints, stabilize them, get more out of the activation in the legs and help you keep your core activated and ribs up, which also help joints waist down.

            I hope that is helpful!
            ~ ..· ´¨¨)) -:¦:-
            ¸.·´ .·´¨¨))
            ((¸¸.·´ ..·´ Trisch -:¦:-
            -:¦:- ((¸¸.·´*

            Master T-Tapp Trainer in Indiana, certified in all workouts!

            From a 22W to an 8!

            Comment

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