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Waist Whittlin' tips just in time for the holidays

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  • Waist Whittlin' tips just in time for the holidays

    Originally posted by Sherry 12-10-2002, 02:30 AM

    Heavens, I've been so busy these days that I far too rarely seem to be on the forum. All the same, I'm always looking for a new way to explain things that just might 'click' with someone.

    I'm going to start this thread and add to it over the coming week. I hope others will jump in with the 'tip' that has made the difference for you. The more the merrier when it comes to passing along good info.

    As a short torso, waist whittlin' is near and dear to my heart. So, here is my first installment in the form of break through tips. I hope to make the next post tomorrow night.

    Due to many, many years of serious jogging (that was "BC" or before children), I am quite inflexible in the hips. I feel so LUCKY that I have problem with the piriformis because this problem led to REALLY focusing on and stretching the piriformis -- and entire hip.

    So, why are we talking tushes on a waist whittlin' thread? Because we gotta! The more flexibility you have in the hip muscles, the greater the range of motion you will have on key waist whittlin' and torso trimming moves.

    For tonight, I'm starting with Thread the Needle and Hoe Downs. Again, lets add to this through the holdidays. This is NOT intended to be a comprehensive, step-by-step description but rather a notation of key points to consider.

    For both moves, learning to PUSH the knee BACK and UP while TUCKING the tush is huge. If you aren't already using a mirror, you MUST! Watch yourself carefully and then watch T on the tapes. Notice how her knee pushes back with the same heel torquing in at the peak of the side lift? Of course, she is also TUCKING extra hard at the peak. So what does this have to do with Waist Whittlin? EVERYTHING! The combination of pushing that knee back and up with tucking will trim the abs like nothing else. Yes, pretty much like nothing else.

    The very same is true on hoe downs. To the above, I'd add lifting the knee chest high as a super-duper calorie burner and waist whittlin' secret.

    Its late and I have to run now but look for more in the coming days. I'll be including HTF tips as well and most certainly want to keep this an open thread to anyone who wants to share tummy trimming tips. YIKES! That could be a new acronym. TTT -- Tummy Trimming Tips.

    T-Tappin' best from Texas,
    Sherry, Houston Instructor
    Last edited by Forum Angel; 03-23-2016, 02:25 PM.

  • #2

    12-10-2002, 10:34 AM

    Great thread idea, Sherry! I have a waist whittlin' tip that you can apply even in everyday life.<img src=icon_smile_big.gif border=0 align=middle>

    First of all, and this is something that I still struggle with - DON'T SLOUCH! When standing, walking, sitting at your computer, driving, whatever, try to keep your spine straight and tall - lift your spine out of your pelvic cavity. (This sounds funny but try it and see what I mean.) Imagine that there is a string pulling from the center of your head, toward the ceiling. See how much difference that makes? Now push your shoulders back and down, engage your lats. THEN, take a deep breath in, and push all the air out of your lungs. As Teresa says, exhale BIGGER! There really is more stale air in there to push out, we rarely take truly deep breaths without thinking about it. This helps with detoxing also.<img src=icon_smile_big.gif border=0 align=middle> Once you push all of that air out, push and tighten the tummy muscles and concentrate on pulling your rib cage in. Then inhale again. Repeat whenever you think of it during the day. Most people don't realize that the ribcage can be pulled inward - it is the oblique muscles that attach here after all, and we are in control of tightening up and strengthening the obliques!

    Another good place to apply this inhale big, exhale bigger is on any twisting move such as ankle/palm pull. On each push out of breath, try to twist further. This little tip of course is emphasized many times during HTFH. I just did that last night so it's fresh in my mind, hehe.<img src=icon_smile_tongue.gif border=0 align=middle>

    On a general note, I find that when I really concentrate on walking around with good posture and alignment - my gait looks more like one of a dancer. Interesting how that works, huh?<img src=icon_smile_big.gif border=0 align=middle>

    ACE Certified Personal Trainer
    T-Tapp Trainer in Training

    12-10-2002, 12:02 PM

    Hey Sherry and Suzi ...Great thread! I"m looking foreward to refining form and whittling more inches from my mid-section.

    My input is the seemingly simple Reach Scoop that follows plies in the Total Workout sequence.

    A long time ago I used to flop through this thinking it was a feel-good, catch your breath move...but it's definitely NO FREEBIE.

    As we prepare to do this, bend the standing knee deeply, klt, tuck the tummy hard and maintain the tuck.

    A key is making certain that the shoulders stay in line with the hips as we reach over - the upper arm directly over the ear AND the shoulders, the hanging arm not touching the body but the hand behind the hip.

    Another key - think STRONG ARMS - tighten the muscles, no momentum, purposely twist the wrist and use smooth control as your bring it down in an arc and rotate sides.

    At the farthest point of the reach, stretch, twist we should feel it in the waist.Isolating the muscles in the arm and using control as we gracefully bring it down to our side works those important back muscles too.

    This IS simple but putting a little more into it makes a notable difference.


    Jacksonville, Florida T-Tapp trainer

    12-12-2002, 01:48 AM

    Where does time go these days?

    Ok, here comes my favorite of favorite HTF tips. It sounds SO EASY but it takes true concentration and time to perfect.

    And, it is, of course, all about two magic expressions when it comes to T Tapp: full extension and full engagement.

    Full extension means REACHING with the limb as far as possible and almost always leads to an automatic HARD isometric contraction which is, of course, full engagement. (Full engagement means contracting the working muscles hard and then working against those contractions.)

    So, how to apply this on HTF? I'm only going to give a couple of examples tonight and I'll follow this with a few, even more important examples.

    Lets go with pretty legs for starters. Teresa emphasizes getting the ankle level with the torquing knee these days. That is most definitely THE critical form tip to capture to slenderize the waist line. An almost as important add on is to REACH with that ankle as far as possible when you extend it to the front. Feel the contraction in the lower abs? Keep that belly button UP and IN -- don't let the lower tummy round. This may take some practice but it is so worthwhile. Reach with the ankle as far as possible when extending the leg.

    Why am I using ankle vs. foot? Only because saying 'foot' would lead some to point the foot too hard leading to cramps -- and suboptimization of isometric contractions to the lower leg. The idea is to elongate the ENTIRE leg so that you engage all the muscles up and down the leg -- which also causes those stubborn abs to kick in and help.

    Next focus move is the one right after pretty legs. It doesn't seem to have an official name so I just call it the "number 4 move". The working leg starts as the upper part of the number 4 and is bent. There are many subtle tips to this move but I'm focusing only on full extension / engagement in the post.

    The bent knee comes to the shoulder, then down, then that leg extends, knee out. RIGHT THERE. REACH with that ankle. Feel the abs??? YIKES! Where did those muscles come from?
    Reaching will also contract the thigh muscles. To the extent possible, hold that contraction throughout. Takes lots of practice but is so worth it. Again, there are many other little things around this one move but work on this -- and you won't be disappointed.

    You can expect more full extension / engagement tips for HTF through the holidays.

    Happy Tapping!

    T-Tappin' best from Texas,
    Sherry, Houston Instructor
    Last edited by Forum Angel; 03-23-2016, 02:30 PM.


    • #3
      12-15-2002, 09:48 PM

      Ok, here comes the next installment.

      First, NO, I definitely would never recommend giving up jogging if you enjoy it. I am, by design, not terribly flexible and years and years of jogging followed by weight training without a compensating flexibility regime did probably aggravate my problem. But, most won't experience such and you can always add stretching to improve flexibility, if needed.

      Ok, here comes the next tip/challenge. It is very much along the same lines as above but will still offer a 'kick tush' angle.

      During HTF moves where the feet stay perpendicular to the floor, you want to apply the same REACH and FULL ENGAGEMENT principles. (I think of these as Teresa's ob/gyn moves.) For example, the first such move is when you start with the feet together, open with a point, bend at the knees and pull together.

      Using that move as an example, add the REACH. So you open wide with a pointed foot. REACH with the ankle and push the elbows in to the floor. Bend at the knees and then FULLY EXTEND wide, once again reaching with the ankles while pushing the elbows in to the floor. Keep reaching and pushing as you bring the feet together again.

      The next such move is when T has us start with a pointed foot, open wide, flex the feet and torque the toes in -- then bring the feet together, return to start.

      Same thing here. Open as wide as
      humanly possible, reaching with the ankles both as far UP and OUT as possible. Flex the feet then torque the toes in but KEEP REACHING. Pull the feet together while reaching and pushing the elbows in.

      You get the idea. I think it is much harder to successfully execute the reach/engage principle for one legged leg lifts. There, the temptation is to let the lower back come off the floor which will inevitibly lead to a rounded tummy while exercising. For now, practice using moves where the feet are (and stay) relatively perpendicular to the floor. Use a rolled towel under the tush if you need to in order to keep the back flat to the floor.

      Cheers to flat tummies!

      T-Tappin' best from Texas,
      Sherry, Houston Instructor

      12-17-2002, 01:38 PM

      Hi Sherry,
      I TRIED your extra tuck, knee up & back tip for TTN & HD (even through the Wobbles). I felt the diff. & still feeling the diff. today. My back "waist" fat felt the BURN.


      12-18-2002, 02:43 AM

      Hi Vivian,

      So glad you FELT the difference. It is indeed very powerful ... so powerful that it is almost like magic when it comes to whittlin' the waist. Yet, it is easy to miss.

      For so long, I was going to 'my max' -- and I was until I was forced to concentrate on hip flexibility. That was a specific problem for me that limited range of motion -- not everyone, in fact, MOST people don't need to be concerned about it. However, I'd venture to guess that very few truly PUSH themselves to their personal full range of motion. Doing so by getting the knee UP and BACK while tucking hard really, really takes this workout to a new level.

      As I've posted on the past, I am at long last solidly into 10s on bottom --and drifting into 8s. I now have a couple of size 8s in the closet -- even one 6. It will be a few months before the 8s are routine but all the same the difference has been just this point.

      I am absolutely sure that it was focusing on getting the knee UP and then BACK (almost a torque in the hip joint due to the added hard tuck) that has started this new 'melt'. Nothing else has changed in the past few months.

      I will be adding more favorite waist whittlin' tips through New Years. Many have been posted before but there are always new folks on the board ... and sometimes a reminder helps.

      Keep Whittlin'!

      T-Tappin' best from Texas,
      Sherry, Houston Instructor

      Last edited by Forum Angel; 03-23-2016, 02:33 PM.


      • #4
        12-19-2002, 01:51 AM

        The most powerful of all waist whittlin' tips might surprise you. It is shoulder alignment. Now how can that be? What in the world does keeping the shoulders rotated back and down have to do with trimming the torso?

        A LOT!

        First, good shoulder alignment properly positions the body for first-class neuro-kinetic flow. BUT, if you have trouble relating to that, then focus on the next point which most can at least 'feel'.

        Good shoulder alignment inherently means engagement through the lats. If the lats are working all day long, they are toning. If they are toning, they are cinching in. If they are toning, they are getting stronger and building more muscle fibers. If they build more muscle fibers, they burn more calories.

        (And that same story is repeated over and over throughout our body. T Tapp builds incredibly muscle density and shape.)

        So, how do we engage those lats? Like other tips in the this post, this is not new but I hope it serves as a good reminder that leads to even better results.

        Remember T Tapp is very much about working against isometric contractions. T Tapp contractions tend to be different in that the full length of the muscle is worked -- not just the belly as is so common in many routines.

        Back to shoulder alignment -- a repeat of 'how to'.

        Stand in front of a mirror in your undies or anything that gives you full view of the shoulders. Angle your arms to the side WITH THE PALMS FACING THE MIRROR. Looks like this:

        / O \

        Notice how the shoulders look. Now, slowly turn your thumbs to the back and watch the rotation in the shoulders. See how the shoulders are also pulled back? Feel the engagement in the lats (the muscle that runs mid back up through the sides). Turning the thumbs back should have also pulled the blades DOWN. If not, try to slide the bades to the waist just a little more BUT think about doing this with the lats -- not by pushing the shoulders down from the neck.

        There. Hold that engagement as much as possible through the day. It will release some but just try to hold a light engagement. You are using your torso muscles to hold the shoulders back and down this way.

        Here is great little check. Raise one arm up with the finger tips reaching to the ceiling. Where is the arm relative to the ear? It should be behind the ear if the shoulders are pulled back and down.

        Throughout T Tapp, you want to hold that engagement through the lats as much as possible. Just think about how effective plies become if you can hold that engagement AND REACH HIGH AND FAR with the arms! Think about how effective the box becomes if you can hold that engagement and work against it. T Tapp Twist becomes out of this galaxy in terms of results when you can hold this engagement. TTN too -- but that one is much harder to hold the engagement with. Just try and reset as needed.

        Keep right on whittlin'!

        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        12-20-2002, 09:30 AM

        Next installment. I don't recall posting this little variation before so it may be new for most.

        This is something you can do to intensify the ab work during balance. And, wow, does it ever intensify.

        I find that many, many people don't really execute the 'tuck harder' at the peak of each leg lift. To teach this, I sometimes do balance in super slow motion. At the peak, PAUSE, and then TUCK HARDER lifting just a little higher. Try this on both the side leg lifts and then when you lift the knee up to the front. Lift the knee up high, PAUSE, then LIFT HIGHER AND TUCK. Try to get the knee chest high but keep those shoulders back. Don't let the shoulders come forward in an attempt to get the knee up.

        You should really feel the abs -- especially on the front knee lift. Ad this extra lift/tuck on the very last part of the sequence (after the lift/touches) as well.

        Whittlin' right on in to 2003....

        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        12-20-2002, 10:16 PM

        I have to add this after thought tonight. I meant to include it on the shoulder alignment portion.

        When approaching shoulder alignment this way, do you notice that the rib cage also lifts? HOLD that separation -- the ribs from the hip bone. This will help you pull the belly button in constructively. More about that part later!


        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        12-21-2002, 05:28 PM


        Your suggestions are extremely helpful! Thank you so much for sharing them -- I've been trying to incorporate them as much as possible, and, boy, have I been hurting. One of my New Year's Resolutions is to stop fooling myself about what I felt was "going to the max" during the past year. Several clinics with Lani in the past few months have convinced me that I need to turn up the heat on my workout. Doing full engagement is darned hard, but it is so much more rewarding than just doing the moves without thinking. Because of the soreness involved with more engagement, I've only been able to do full routines about twice a week -- what a difference it makes! Thank you for helping me "up" my routine to the next level. Even though I've Tapped for more than a year, I still have much to learn!

        Laura H.

        12-22-2002, 05:10 AM


        What a nice surprise to see your post. You are so right. It takes enormous concentration to really go to your max with T Tapp. And the max keeps changing. Next month, it will be at a new level. I'm really glad these tips may be helping. I feel exactly the same way -- even after all this time. I really have to concentrate to achieve my absolute max.

        In fact, I find T Tapp to be extremely right-brained for that reason (at least when I'm working out by myself). It is sort of like drawing ... concentrating so hard on a specific task that the left, analytical brain drifts away.

        Well, that is a bit of a wandering there. More to come between now and the new year.


        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        12-22-2002, 02:08 PM

        Sherry, I tried your tips this morning for TTN and HD's. Oh my god! It was really hard to do with TTN, especially getting the knee up and out with heel in, but hoe downs was a little easier and boy did I feel the difference. Plus while I was doing it I was thinking about your sizes in your closet and wanting some 10, mostly 8 and maybe a some 6's in mine too! Thanks for all the tips and inspiration!

        12-22-2002, 10:14 PM

        Eileen, glad you are giving this a try because it is so worth it. Remember, the heel comes in as a consequence of TUCKING hard at the peak of the lift and as a consequence of pushing the knee up and BACK -- a torque that engages the abs in a serious sort of way. Just making sure the cause and effect is right.

        Now back to the general tips -- and in particular, lifting the rib cage in tandem with shoulder alignment. To refresh, we start from here:

        / 0 \ with arms fully extended, preferably.

        Also, I really like to jazz the hands to achieve even better engagement.

        Push the thumbs to the back wall. Before, I asked you to notice what happens to the shoulders. They automatically roll back and also the blades press down. The lats engage.

        Relax and do it again. This time, notice what happens to the front of the rib cage. As the blades press down, the ribs lift UP. Wowser, this is really powerful stuff if you work to learn how to hold it. It does take practice so don't expect it to come overnight.

        With those ribs up, now is a great time to work on flattening the tummy. Starting with the muscles just above the pelvic bone, pull in. This is much lower than most of us learned. Start low and pull the muscles in and slowly pull in and UP as you migrate up to the belly button. By the time you get there, the focus should be on UP as the IN part starts to happen without thinking too much.

        Breath deeply and allow the rib cage to expand -- the exhale L O N G E R and collapse the ribs together and toward the center. Careful! Those are tender muscles and they are easy to strain doing this. So keep the breathing slow and controlled.

        Double check the shoulders after adding the belly button. Did they creep up, even a little? If so, repeat turning them back and down.


        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        12-24-2002, 02:41 PM

        The best tip I can add this time is to encourage you to read the thread started by Eloise on T Tapp Twist problems. Lannette provides some really great ideas and I subsequently add my fav Twist tip.

        Merry Christmas to all!

        T-Tappin' best from Texas,
        Sherry, Houston Instructor
        Last edited by Forum Angel; 03-23-2016, 02:44 PM.


        • #5

          12-27-2002, 09:20 AM

          Just a few more days until New Years! I'll continue to periodically add waist shrinking tips through New Years Day.

          Today's tip concerns Eye of the Tiger. Again, this is not meant to be a detailed step-by-step summary but just a couple of things to practice.

          When lifting the leg to the side, get the knee UP and BACK just like on hoe downs and TTN.

          Keep the lats tight throughout. Set the shoulders as described above before starting -- and reset if you lose the lat engagement.

          Now for the biggy. When you 'sit for two', pretend a puppeteer has a rope on your front wrist and another rope on the sacral bone. That puppeteer is pulling the rope in opposite directions -- REACH far with the front wrist and REACH far (back) with the tail bone. By the way, this is a fabulous hip stretch in its own right for those with a tight tush.

          Keep reaching. To initiate the roll up, TUCK the tush, keeping the lats engaged. Tucking the tush will automatically cause the shoulders to drop. Keep tucking as you roll up.

          That's it for today....

          T-Tappin' best from Texas,
          Sherry, Houston Instructor


          12-31-2002, 12:54 AM

          The latest addition to this thread might surprise you -- because Teresa lists it in her article about back pain. BUT, her Tuck, Reach and Pull move is a phenomenal lat toner as well. AND, if you tone the lats, you are most definitely going to trim the torso. The only points of emphasis I'd add for torso trimming would be to reach far when the arms are overhead and then pull down S L O W L Y and F E E L those lats engage and contract. For a little extra arm work, use 1) firm fists or 2) jazz hands or 3) donut hands. This is really good stuff.

          Here is the link to T's article. Enjoy!

          T-Tappin' best from Texas,
          Sherry, Houston Instructor


          01-01-2003, 04:03 PM

          Happy New Year to all! I am now closing out this thread with the end of the holidays.

          I hope you have found some useful tips and information. And, now it is largely contained in one place for future reference.

          2003 is going to be a very, very good year! If you ended 2002 with a bit of a splurge, just enter 2003 with no regrets and NO looking back. Today is a new day and a new year.


          T-Tappin' best from Texas,
          Sherry, Houston Instructor
          Last edited by Forum Angel; 04-20-2016, 06:12 PM.


          • #6
            03-08-2004, 12:17 AM

            Thanks so much for your tips! I am so glad you re-posted them because I missed them in December.
            Could explain the torque in the foot move with hd's? I understand tucking more with your leg up but which way should the foot/ankle go? front? back? and knee should reach behind the shoulder?

            thanks so much,

            03-08-2004, 01:44 AM

            Hi Maureen,

            WOW ... what an old thread someone found and bumped.

            To be honest, I had to go back and re read this 3 times before I understood the reference about hoe downs.

            The foot is always directly under the knee. In some videos, it looks like Teresa pulls the foot in toward the body (as in TTN) but she has been teaching it with the foot directly under the knee in recent months.
            The foot stays softly pointed when lifted.

            I'm glad you asked the question because I probably would not describe this particular aspect the same way today. Teresa lifts the knee high and has a little push to the back at the peak which is a result of tucking harder while also pushing the lifting knee to the back wall. She is not torquing the foot but the combination of lifting high, tucking harder to help push the knee back creates that fluid movement I was trying to describe. The foot is just a visible outcome of the total movement ... but not something to focus on. Consequently, I would not describe it in such a way again now that your question has made me more sensitive to the possible interpretation.

            BUT, here is something I would add to this waist whittlin' thread for both the abs and the inner thighs.

            TOES on the base foot must be absolutely, and I do mean absolutely, straight for maximum inch loss. I've been planning to start a new thread about the power of straight toes but I'll give you a hint here.

            During hoe downs, the momentum of the movement makes keeping the base foot absolutely straight a challenge. The heel of the base foot tends to pull in ... meaning the toes drift out. Stop and correct this and WOW what a great tummy and inner thigh trimming move.

            T-Tappin' best from Houston,Texas
            Sherry, T-Tapp Trainer

            03-11-2004, 02:05 AM

            thank you, thank you for this post!! I have been trying to figure out what the fuss was all about with hoedowns. everyone talks about feeling it in the abs, but all I have ever felt was out of breath.

            I found this thread a few days ago and finally put into practice the idea of tucking and pushing the knee BACK and UP. WHAT a difference. Today it finally "clicked" and I could finally feel it in my abs. WOW.

            Thanks for all the great tips!

            03-11-2004, 02:14 AM

            Woo Hoo CAT!!!! You go girl! From all of us who support the forum, a big thank you to YOU for the feedback.

            T-Tappin' best from Houston,Texas
            Sherry, T-Tapp Trainer


            • #7
              06-06-2005, 05:38 PM

              Wanted to thank Sherry for the form tips. I'm still new, but after reading her threads I've started really focusing on keeping the shoulder to hip alignment in the correct form. Man, did that kick my butt! After doing that during the TW, the next day I had sore abs, back and butt! Who would have thought such a small adjustment could have such a HUGE effect?

              Thanks, and keep 'em coming

              11-24-2009, 12:28 PM

              Thanks so much Trish. As you can see, I did finally find it and those tips are fantastic!

              My fanny is already sore because I started tucking and lifting better on HDs 5 days ago (every time I go into the kitchen) and my lats are "there" because I am now activating them most of the day (ok, sometimes I DO forget) But these tips are terrific for anyone doing the workouts. If we're gonna do 'em, do 'em right. Get the tips and do them to the MAX of your ability.

              "Nifty" Nita

              08-02-2010, 02:54 PM

              need help

              I've been working out for two months and started off pretty good - losing 30 inches - mostly in legs and arms. Now I've tapered off and haven't lost an inch in my waist, abdomen or hips in over a month, and only one inch in the last two weeks! I don't mind that the scale isn't moving, but I really had hoped to be down a size by now and I'm still in the same size as when I started. So what could be wrong? I've checked my form and it seems to be what Teresa is saying in the video. I've been doing the Basic Workout Plus Instructional Video along with the Ab work, arm workout and leg workout at least 5 times a week. Then I started alternating with the Stepping Away the Inches workout, but I never go more than two days without doing a workout and usually workout 5 straight days. I'm already following a low-calorie, low-carb diet - the fattest thing I eat is cheese in my salad or on my sandwich! I eat fruit and vegetables every day (apples, strawberries and a salad with lettuce, tomatoes, broccoli, and cheddar cheese with a low-cal balsamic dressing). No white flour, no potatoes, rice or pasta, etc. So what more can I do? What exercise can I add that will get rid of this belly fat? I'm short-torso, 5'2" and weigh 152 lbs and wearing a size 10 or 8 depending on the style. I want to be able to fit it to any size 8 and maybe a few size 6s, but more than that, I just want to feel comfortable with my middle area! Thanks!

              08-02-2010, 03:12 PM

              You could not be eating enough, if you eat to little, it actually sends your body into starvation mode and it will store fat. So be careful there. Here are some tips to help you lose in the mid section:

              Teresa calls flattening the lower back "curling the core" due to the fact that many people have an arch in the lower back and thatÂ’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.

              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)

              Curl the Core - Standing

              When you understand and "feel" this movement on the floor then get into the Plie stance (feet shoulder width, toes at 11 and 1 on imaginary clock) and stand in front of a wall.
              • Bend your knees deep and KLT
              • press your lower back into the wall so there is no air space
              • Press your lower back and shoulders against the wall
              • lift your breast bone to the ceiling and pull your belly button in toward your spine (AKA lift your ribs)
              • 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

              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)

              I would also highly encourage you to dry skin brush.

              Michelle Barbuto RN - Specializing in Physical Rehab Nursing

              (¯`*•.¸Master T-Tapp Trainer, Trainer Mentor,
              Mommy Fitness Trainer, Forum Moderator
              Last edited by Forum Angel; 03-23-2016, 02:52 PM.


              • #8
                08-02-2010, 03:38 PM

                You want to eat good fats--a balance of good fats, good protein, good carbs and non-starchy veggies. Diana Schwarzbein has books on this, and when I follow it, I do lose and feel better, too!

                Michelle's curl the core advice is EXCELLENT!

                I also wonder what you mean by doing the arms workout and leg workout along with ab work and BWO+? Are you just doing a few moves? It's easy to start adding in a few "target moves" and before you know it, you are basically doing 30 minutes or more a day and put yourself in overtraing. (Ask me how I know this one! )

                Lastly, I'd also look into hormones (I feel like a broken record here lately! ) Thyroid, adrenal, progesterone, testosterone...they all work together. I had my hormones tweaked almost a year ago, and within 6 months I started seeing my belly fat melt more than it had the 2+ years previously!

                Just some thoughts! HUGS to you!

                ~ ..· ´¨¨)) -:¦:-
                ¸.·´ .·´¨¨))
                ((¸¸.·´ ..·´ Trisch -:¦:-
                -:¦:- ((¸¸.·´*

                08-02-2010, 03:59 PM

                What kind of testing did you have done to check your hormone levels? Blood tests? I've been going to a clinical nutritionist since the first of the year and he has done extensive blood tests, but I'm not sure he has tested all the hormones. I know he has done thyroid. He knows I've been having hot flashes since going off of synthetic hormones in December, but although it is evident that my levels aren't optimal (or I wouldn't be having them) I don't think I have any numbers for my estrogen, testosterone, etc. He is working on getting my chemical balance right over-all and we're hoping that it will resolve the problem. I have started taking alfalfa this week (9 a day) so maybe that will help, too.


                08-02-2010, 05:57 PM

                Saliva testing. That tests what your body is actually able to use, "free" vs. "bound". (A very simplistic way of explaining it! )

                Thyroid--just don't let them only use TSH! I really need to find my Safety Harbor notes. Dr. Rob Carlson had some excellent info on that as well as Mary Shomon. Too many health care providers use the TSH (including my own midwife, but she is open to doing what I want, within reason!).

                Dr. Stephen Langer's book, Solved: The Riddle of Illness is very well written and readable for the layman. Of course Mary Shomon's books are great, too!

                I did a progesterone test, estrogen, morning cortisol and testosterone. My progesterone needed to be doubled (I was already on a prescription dose of a compounded cream!), had testosterone added and right now we are trying to address the adrenals with supplements. I was feeling really good right before my mom died. I'm sure that has taken a toll, so I am retesting the adrenals soon. Maybe it's not as bad as I think!

                I was able to get the saliva test at my pharmacy (I have a wonderful, natural minded pharmacist that compounds bio-identicals). If I had insurance that covered it, I would need a dr. or my woman's health practitioner to prescribe it. But since our cost-sharing program only starts covering needs above $300, this is out of pocket.

                Of course, blood tests have to be done by my midwife/woman's health practitioner. But the saliva apparently doesn't have to be "prescribed".

                Hope that is helpful!

                8-02-2010, 06:24 PM


                When you say not to let them only use TSH what else are you referring to? My blood tests include TSH, T4 Thyroxine, T3 Uptake and T7 Free Thyroxine Index.

                I heard recently that the saliva tests for hormones aren't accurate. I think I read it (or more likely heard it on a radio program he does) on my nutritionist's website based on a conference he recently attended. I'll have to go back and re-listen to what he said about it. I remember it because I had been planning to ask him about saliva testing the next time I was there.

                All the tests and stuff I've been doing this year are out-of-pocket, but the regular doctors weren't giving me any answers as to causes of the problems. All they wanted to do was prescribe stuff to get rid of the symptoms. I'm much happier going this direction and getting to the root of it.


                08-02-2010, 06:35 PM

                Hmmm..that is interesting! I do know that I started to feel better after they tweaked everything, so it must have been somewhat accurate for me!

                My pharmacist is a real advocate for natural and up on a lot of things. I'll have to ask her about it--obviously she uses it, but maybe, like many other things, there is a difference in labs?

                Looks like you got a good panel on your thyroid. Some drs. use ONLY the TSH and not the others, nor take symptoms into consideration.

                The biggest indicator is basal body temps, before you get out of bed. Mine have always been low, and yet I'm "normal". Hmm...then why am I so sluggish and need a nap all the time?!

                Of course, adrenals affect that, too!

                Hope that helps clear things up!

                ~ ..· ´¨¨)) -:¦:-
                ¸.·´ .·´¨¨))
                ((¸¸.·´ ..·´ Trisch -:¦:-
                -:¦:- ((¸¸.·´*
                Last edited by Forum Angel; 03-23-2016, 02:54 PM.