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Get that Flat Stomach by REALLY Feeling Those Lower Abs!

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  • Get that Flat Stomach by REALLY Feeling Those Lower Abs!

    Originally posted by Kiona 3/14/2011
    Tips from the Master Class about FEELING Those Lower Abs

    Since I got back from the PBS Taping and Master Clinic with Teresa, I have been integrating as many of the tips we learned in the clinic as possible and appropriate into the classes. The results have been impressive watching even my seasoned Veterans really sweat it out and feel their muscles more! From ALL those notes I have I am going to share what I think are two that have made the biggest difference for ME and hopefully will for you as well in your quest for a strong flat stomach!

    The first I find actually ironic because I originally championed the entire idea. That is to keep your feet JUST hand distance apart. A couple years ago, Teresa adjusted the stance to be narrower on T-Tapp Twist, The Box and Lawn Mowers so we could REALLY feel our abs working and get maximum results. I realized that the distance of the width of a closed hand was ideal and started using it for those moves. Teresa loved the idea when I re-certified for LadyBug in 2009 and continued to work on it as she developed Senior Fit. The result is that she emphasized that closer stance for all the moves in our Master Clinic....WOW! What a difference I could feel in my lowest abs in the amount of activation I was able to accomplish and also in one of my biggest target areas, the hip and saddle bag area. I couldn't BELIEVE how many inches I lost in just 3 hours! So try it out for yourself, and see what happens!

    The other big thing that she emphasized throughout the entire workout, not just on these ab targeting moves, was the Mitten Chop (Organs in Place) Series. Tilting slightly forward relaxing the abs, hunching the shoulders (I always joke that by then I feel like a huge blob in my middle) so the lower abs are as relaxed as possible standing. Use the Karate Chop outside edge of the hand along the inside of the Iliac crest and spine of the pelvic girdle, then squeeze the heels of the hands together first, then tuck the fingers under the urinary bladder and draw everything up toward your rib cage. Then pressing the belly button to the spine, pulling the shoulders back and tying them to the spine, pressing with the hands in the same iliac region to lift and set the ribs before putting thumbs back. For years I have told my personal story of doing Organs In Place every time I used the lady's room at my work to increase neuro-kinetic function to the lower abs and get faster results. Well Teresa has take it to a whole new level with Senior Fit by doing this more in depth sequence between almost every move. In my classes I will do this several times, and a variation of it each time I reset T-Tapp stance. This maximizes the use of the muscle in my torso and allows me to get more muscle activation leading to a flatter stomach. It mystifies me why all the students don't follow suit, but many just watch me each time. So my other powerful secret has been to repeat this as many times as I can sneak in during a workout, even with a DVD.

    So give these a tray and watch the inches just melt off your waist AND feel the burn in the lower abs! I know i have much more connection to these very important muscles now than I did just a month ago and the residual fat shifting is PROOF it works!


    Koach Kiona- Senior T-Tapp Trainer
    The Dancin' Senior T-Tapp Trainer,Certified in Everything T-Tapp - Total,Floor,More, Ladybug WOs, YYC and CRT System


  • #2
    nanburr
    03-14-2011, 09:52 PM
    I'd sure like to see what this looks like. Spine of the pelvic girdle? Thumbs back? I guess I'm still picturing OIP on the floor...

    bursante



    Muddy Paws
    03-14-2011, 11:10 PM

    These tweaks really sound impressive, Kiona! Now when you say feet a hand's width apart, you mean as if you were to place your hand on the floor and position your feet on either side? As for the OIP tweak, I'm not quite sure I get that one, either but I'll wait anxiously to get more info on how to do it. Thanks so much for posting about these.

    Melissa



    tapperjemi
    03-15-2011, 12:03 AM

    Wow! I'll give these a try. Just wondering if, in the OIP sequence, the hand width apart means hand straight up and down with the inside of the feet touching the outside edges of the hand, or hand to the side with the fingers touching the instep of one foot and the wrist touching the instep of the other foot.

    Jemi Rohrer


    just7
    03-15-2011, 06:47 AM

    I asked this question before...
    The hand is a mitten hand...thumb out a little. Thumb nearly touching the inside of one foot and the little finger nearly touching the inside of the other foot.


    Jennifer



    BlessedMama
    03-15-2011, 06:53 AM

    Hand width apart for the foot position. (editing to add-- "Mitten hand" as Jennifer described!)

    The mitten chop to the OIP is just fabulous--Berei credits that for helping her slim down her tummy!

    I'm not sure I could explain it any better.....I do hope Teresa is able to get some downloads or the Senior Fit workout done soon! I know she's had so much on her plate and things getting pushed back due to her dad's illness and passing. And I can imagine it would be like a gourmet chef perfecting a recipe--it's so hard to say "it's done!" when you have more wonderful tweaks to make it even better!

    Think of a karate chop along the pelvic bones, where you usually "dig in first" for OIP on the floor. You chop chop, then "dig in" with the heels first, pushing the fluff to center. Your thumbs are "off the body". Then dig in the fingers down under the bladder and press and lift it up. Bend deeper, curl core, lift ribs, set lats, pressing hands all the way, then thumbs touch and help "hold" and press. You will feel those abs in a whole new way!

    Like I said--not sure I improved on Kiona's description at all! She always does a great job! I wish I lived closer to take a few of her classes! She does a phenomenal job of putting the notes from Retreats and Master Classes in a much more understandable form than me! I just type my notes! LOL!

    HTH!

    ~ ..· ´¨¨)) -:¦:-


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



    just7
    3-15-2011, 07:25 AM

    Trisch---start a list! I want to "see" this visual when you come to visit!!!!

    Has anyone watched the video of Trisch (and another GA T-Tapper) on a Good Morning show? She does that Mitten Chop to help really lift ribs. Is it like that, Trisch? Seeing that visual really helped me understand how that works...just reading it wasn't enough.


    Jennifer



    nanburr
    03-15-2011, 08:54 AM

    Get under the bladder? I've never been able to do that!

    bursante



    Muddy Paws
    03-15-2011, 11:50 AM


    Originally posted by just7 View Post
    Trisch---start a list! I want to "see" this visual when you come to visit!!!!

    Has anyone watched the video of Trisch (and another GA T-Tapper) on a Good Morning show? She does that Mitten Chop to help really lift ribs. Is it like that, Trisch? Seeing that visual really helped me understand how that works...just reading it wasn't enough.


    Jennifer - how can I find the video of the Good Morning show you're referring to?

    As for the foot spacing, I think I understand that but am not 100% on the OIP hand positions. It does seem like you're grabbing all that stomach area and "squishing" it together, doesn't it....lol Some things are just hard to put into words, that's for sure.

    Melissa



    BlessedMama
    03-15-2011, 12:44 PM

    Yes, that's it! (Only she meant Teresa--I haven't made it to Good Morning Atlanta status! )

    She is doing the chop chop but not so much the OIP part. Nancy, think like we do on the floor for OIP--really dig those fingers in down by the pubic bone to lift up whatever you can down there!

    Melissa, yes you're kind of squishing it together--which for those of us with diastasis issues, is actually a help! But you're not just squishing, you're also bringing it "up and in" so to speak and really pushing fingers in to get that NK awareness. It is amazing! Everybody pray/send positive thoughts for all to go well so they can get Senior Fit done!



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




    Freecelt
    03-15-2011, 04:44 PM

    Originally posted by Muddy Paws View Post
    Jennifer - how can I find the video of the Good Morning show you're referring to?

    As for the foot spacing, I think I understand that but am not 100% on the OIP hand positions. It does seem like you're grabbing all that stomach area and "squishing" it together, doesn't it....lol Some things are just hard to put into words, that's for sure.

    Melissa


    Is this what you're looking for?

    http://www.myfoxatlanta.com/dpp/good...0110126-gda-sd

    Last edited by Forum Angel; 03-23-2016, 04:00 PM.

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    • #3
      just7
      03-16-2011, 06:53 AM

      Yes, of course I meant Teresa, not Trisch!! And the GA T-Tapp Trainer was Renee. In the March newsletter, Teresa posted a link to a little move that they did on that Good Morning show. I didn't get a chance to watch it yet to see if it shows the Mitten Chop to help with really lifting ribs.

      I wonder if the post that Kitty (or Casey) posted about that is still up on the forum... I'll have to go looking for it.

      You know...I have a hard time with doing box and "digging in" and taking a deep breath and pulling it all out. I feel like I'm pushing out against my hands. Oh well---you'll "tweak" me on that, right, Trisch???


      Jennifer



      Callicrowe
      03-16-2011, 07:27 AM

      Originally posted by just7 View Post
      Oh well---you'll "tweak" me on that, right, Trisch???


      Oh, she'll be more than happy to "tweak" you on that, I'm sure! Just remember... you asked for it!


      Peggy



      JeanM
      03-16-2011, 12:54 PM

      Originally posted by Kiona View Post
      Tips from the Master Class about FEELING Those Lower Abs

      So give these a tray and watch the inches just melt off your waist AND feel the burn in the lower abs! I know i have much more connection to these very important muscles now than I did just a month ago and the residual fat shifting is PROOF it works!


      OK, Kiona, I love you dearly, but I'm sorry, you do NOT have any fat to shift!!!!!!

      But, thanks for your notes! They are great!

      Jean



      gunnersmom
      03-17-2011, 08:24 AM

      Okay, being slow here. On the OIP tip, you do the procedure as described and do the entire box sequence between each move, or you just set your self with the OIP tip and go to the next exercise? My big tummy needs this information.

      This tip would work best for me on Tempo Basic with the individual moves, then I would have time to do it after the last exercise and before I went to the next while the index was on the screen. I"m going to go try it now!




      gunnersmom
      03-17-2011, 09:29 AM

      My. My. My. I cranked up Tempo Basic and started out with PBS (of course). I had to stop after what I call the bottom work to put on the fan. I haven't needed the fan for quite some time. Then I did Kiona's tip like this: I bent over and tightened my butt and let my belly go. Place one mitten hand on each side, under the roll, digging in as I've seen Teresa do on the floor workouts that I have "watched."

      I bent deeper, tucked harder, pulled my belly in to the best of my ability while pulling the roll up as far as I could get it. Then I touched my thumbs together.

      And I did the box, one round, four repeats on each side and back.

      Here is what I felt. A definite "strain" in my lower, pelvic muscle area that I have never felt doing t-tapp and really can't recall feeling for years, since my tummy was flat and I did sit ups.

      I felt the muscles in the tops of my thighs working.

      As I went to the left and right, pulling back the way T teaches us, I felt the muscles in my opposite hip working.

      When I went to the back, I again felt the tremendous work of my pelvic area in the lower, mid regions.

      I did this extra move after every move except before the box. (that makes sense, doesn't it?)

      I stopped before TTT because I couldn't do any more.

      When I finished, I drank the remaining water I had in my glass and walked to the kitchen to sit down for a minute. As I was walking, my stomach was willfully holding itself in, I could feel my hips and upper thighs working it, and my lower back felt tighter and more secure than it ever has after a workout.

      I sit here, erect with my tummy pulled in and shoulders back feeling more invigorated and mindful of my muscles than I may ever have felt in the 16 months I have tapped and Lord knows for years before that.

      Thank you so much Kiona! I really needed this, badly.

      If I am doing it incorrectly or not doing enough, like I need to do it two times each time, please correct me.

      And my only other thought is, I cannot imagine being in a class with a t-tapp trainer and watching her do a move like this between every move and not jumping on that band wagon! What is wrong with those ladies??????



      cbuffy
      03-17-2011, 09:46 AM
      Congratulations Gunnersmom!!!!! That's fantastic!!!!!

      Sounds like you are doing it just right. Something I remembered from Teresa's Master Clinic was before doing OIP Standing, you don't go all the way over into a totally flat back but maybe 2/3 of the way over. She calls is a tilt, but you can still look up and see her without straining your neck.

      Don't you just LOVE it when you feel your body responding???


      Cbuffy



      BlessedMama
      03-17-2011, 10:30 AM

      WOO-HOO gunnersmom! Now you know why Berei said that flattened her tummy more than it's been in years!


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



      gunnersmom
      03-17-2011, 11:26 AM

      Well, this was a double whammy kind of day. I went through two bouts of flu the end of Feb and the beginning of March. I was almost over the first kind when the second one hit me. My workouts went out the window, though I did manage to brush a few times.

      I managed to get three workouts in last week, but they certainly weren't anything to write home about. But, I did them and that's what I wanted, just to remind my feeble muscles of how they were supposed to be feeling.

      I did PBS and TTT on Monday and Tuesday, then basic tempo on Wednesday. Wednesday's workout was probably the most meaningful one I've had in a month, and I wasn't near my last month max!


      But today for some reason, God gave me Kiona's post and my heart and mind just went with it. The double whammy came from the additional moves ON TOP OF the great muscle activation I was able to achieve. Honestly, I want to go do it again, right now. What I plan to do is, later this afternoon, I'm going to do PBS, mitten hand box and then do my TTT which I skipped earlier.

      Thanks Cbuffy and Trisch for the warm kudos. Its nice to be here again.




      homefire
      04-02-2012, 11:52 AM

      Thanks for this! I have just recently started feeling a slight difference with OIP, so I'm hoping this will be another positive tweak.

      I am very anxious for Senior Fit--hoping I can not only benefit myself, but help my parents with it.


      ~Ronda~

      Last edited by Forum Angel; 03-23-2016, 03:56 PM.

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