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Tightening Stomach Muscles -- version 2 : )

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  • Tightening Stomach Muscles -- version 2 : )

    Originally posted by Sherry 08-19-2001, 01:04 PM
    I'm sorry it has taken me so long to get to this over the weekend. It has been a busy one.

    This will be longer than usual. For those that mentioned numbness due to abdominal surgery, you can still do OIP effectively. I've had two such surgeries and experienced that numbness. My is gone now although it existed when I started T-Tapp. I have lost 5.5 inches in the lower abs with T-Tapp. YOU can too!

    This note will include suggestions for:
    1. OIP
    2. Half frogs

    I will also consolidate previous posts on shoulder alignment and breathing in this thread. That way, hopefully you have a good reference spot.

    OIP (on the floor) --

    Actually, I posted this several threads back so it is a repeat but many of you may not have seen it.

    1. Feet close to the tush (but not so much your knees hurt in the move). Align feet with the hips.

    2. Lift the fanny off the floor. You will feel everything shifting up.

    3. With both hands working to create a LINE along and inside the left hip bone, dig in really deep and push all the fat and organs toward the belly button and beyond if possible. Hold your hands there, now tighten and release the muscles under the finger tips. Tighten, release 4 times. Even if you have numbness, it usually impacts the surface and just below -- not the deeper muscles. You can still tighten those muscles. It may take practice, but you will get there.

    4. Do the same thing on the right side.

    5. With your LEFT hand, dig in just above the bladder and push everything up toward the belly button.

    With your RIGHT hand, dig in about 2 inches below the belly button and now push everything up into the rib cage. GULP! You should definitely feel things up higher than usual. USING BOTH HANDS TO PUSH EVERYTHING UP AS HIGH AS POSSIBLE IS REALLY IMPORTANT.

    Keep your hands in place to hold everything up!

    6. THIS IS THE PART SO MANY MISS. Tighten all the lower ab muscles. Tight as you can. And, yes you CAN tighten those muscles even if you have numbness. Hold them tight and begin pelvic tilts up for 20 reps... then lower your body down slowly.

    7. If you want to accelerate losing in the lower abs, do maybe 3 sets of 20 reps a day. A lot of folks like to do PBS and then OIP right before bed. The reason for doing OIP before bed is so that gravity doesn't pull everything back down.
    ________________________________________
    HALF FROGS:

    It took me forever to get the feel of half frogs. It wasn't maybe until March when I finally caught the concept of shoulder ("SA")alignment on the floor. I sound like a broken record to all the old timers but it IS good SA that will help you feel half frogs.

    You can get SA on the floor by doing one of the moves on Teresa's back pain page. This move is extremely effective in pressing the shoulders AND lower back to the floor. The link is:
    https://www.t-tapp.com/articles/backpain/page4.html

    YOU CAN FIND PHOTOS on that link versus trying to sort through the description below. I definitely recommend going to the link for the photos!

    WRITTEN DESCRIPTION---------
    Laying on the floor, knees bent and aligned with the shoulders, do the last plie arm sequence.

    Your arms start out to the side in an L shape, elbows level with the shoulders. |_O_| &lt;---- that is YOU! <img src=icon_smile_big.gif border=0 align=middle>

    Now pull the arms over the chest (just like plies), back out just barely over the floor, extend straight overhead just barely off the floor.

    **********END DESCRIPTION, RESUME HERE FOR HALF FROGS IF YOU WENT TO THE LINK

    RIGHT HERE -- notice what happens to your lower abs and tummy! It collapses into the spine and floor along with your lower back. Your shoulders also feel pressed into the floor.

    That "collapsed" feeling is what you want before starting half frogs. Sometimes, I get the legs positioned and then I do the arm movement above to collapse the tummy and lower back.

    Once you have the "collapsed" sensation, TIGHTEN the muscles while staying collapsed. Now pull the knees together but mentally pretend you have one of those thigh masters between them. GO SLOW! Don't used momemtum. WHEW! WHERE DOES TERESA GET THIS STUFF???

    For the second part of half frogs, lift the legs and fanny using the abs. GO SLOW -- no cheating with momentum.

    Breathing tips -- repost.


    1. Breathe in deeply but think about expanding the rib cage east to west -- or from the sides of your body. Most of us think about expanding the upper belly (often labelled diaphragm) OUT). Don't worry about the belly -- just concentrate on expanding east to west.

    2. When you exhale, exhale through the mouth and COMPLETELY while compressing the ribs and abs in conjunction with the exhale -- HARD, HARD as you can.

    3. Repeat 10 times whenever you feel like it.

    Teresa ads breathing torques here and there -- more so in recent workouts versus the beginner tapes. Any time she says "exhale / torque" you should try this breathing technique -- especially the exhale/compression part. I really think the isometric isolations Teresa adds in the workout are the key when combined with REALLY trying to compress the rib cage.

    Every time I really work on breathing, I drop at least 1/4 inch from the rib cage.

    Be careful, I have pulled the muscles around the ribcage more that once doing this. It is really very intense when you work at it!

    Shoulder alignment in standing moves. This is SO critical and it is the first thing I teach in all my classes. It is also on Diane's form tip page so this is repeat -- but with modifications and one new twist from Toronto.

    Wherever you are right now, raise your right hand up the side of your body. Where is your arm relative to your ears? If you have good shoulder alignment, the arm will be behind the ear -- just as Teresa says on the tape. However, don't just "move the arm" to get it behind the ear, you want to achieve this with shoulder position.

    So, here goes:

    1. BIG shoulder rolls back -- 1, 2, 3, 4.

    2. Reverse-- big shoulder rolls forward.

    3. One more time back -- hold at furthest back point. Now, scrunch the shoulders to the ears. DROP them down.

    4. The shoulders are now BACK, DOWN and relaxed. This is exactly what you are looking for.

    5. Now extend your forearms to the side. Palms are up facing the ceiling. Looks like this: _|O|_

    6. Feel the contraction through the torso? YOU WANT TO LEARN HOW TO HOLD THAT ISOMETRIC CONTRACTION THROUGHOUT THE ENTIRE WORKOUT! Yes, sure enough! The entire workout. This will completely change how many moves feel while also accelerating inch loss in the torso.

    8. New twist from Toronto. Palms up -- same position as above. Now, torque the hands toward the back wall a bit. HOLY SMOKES! Takes the SA contraction to a new level. Thank you Dawn for bringing this new twist back to Houston yesterday!

    Shoulder alignment. It is so critical to losing in the torso and tightening the abs.







    Sherry
    "Retired" T-Tapp Trainer
    Last edited by Forum Angel; 05-03-2016, 01:03 PM.

  • #2
    Wow, this is very helpful! I've noticed that I feel my abs work harder in other moves more than I do in half frogs. I'm going to work on my shoulder alignment.

    Thank you!

    Lisa M
    Lisa. 46 years old.
    Homeschooling 4 great kids and surprise toddler #5.
    T-Tapping since 2010, consistent since 2015!

    I got to meet and workout with Teresa in 2014. I am forever grateful to her and will never forget her.

    My Instagram https://www.instagram.com/soliloquy72/
    MyFitnessPal https://www.myfitnesspal.com/profile/soliloquy72

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    • #3
      I have to say that I felt more doing these tips than I have in quite awhile! Unfortunately, I also have a serious backache! :/ Not sure what I happened, but when I got up, the section from waist to shoulder blades was SORE. Am I just feeling muscles I don't ordinarily use, or did I do something wrong?
      Ronda

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