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  • KLT Walking

    Originally posted by Annette 10-08-2001, 10:28 PM
    Boo23, here is the post I promised you a couple weeks ago. Sorry it took so long, I’ve been busy and on the road a lot lately and the last thing I’ve wanted to do after driving all day was “sit” again. Anyway, here it is, I hope it gives the “light bulb” effect to you and others. I know this movement took me SEVERAL attempts to get it right.


    First off, as Sherry and so many others have posted, when walking (and any other time) correct shoulder alignment is OH SO important. So when you begin walking (remember PBS first will give you the best results) do a couple big shoulder rolls, really ROLL your shoulders, and when dropping them down and into place, LOCK THEM there. You will feel the tension between your shoulder blades.

    Next, with correct shoulder alignment and standing straight you will automatically feel a “pull”, however slightly from your rib cage.

    Okay, so you have correct shoulder alignment, you feel the pull from your rib cage, NOW tighten that tummy and slightly tuck that fanny. Remember with a good fanny tuck, your tummy muscles will automatically tighten.

    Now you are ready to begin walking KLT. You may feel as though you are leaning backwards, but you are not, you are simply in correct alignment. You also may need to periodically roll your shoulders to lock them back into place and re-do your fanny tuck, tighten tummy. Don’t worry about having to “re-set”, many of us have to re-set often.

    Okay, so you are in position, take a step and begin walking. How do you know if you are walking KLT? Well, remember it has been posted often that correct KLT is actually initiated by the thigh muscle? Same here. As your forward leg steps down (when your foot meets the pavement) your thigh muscle begins turning KLT. Your leg outstretched behind you is also KLT having initiated with the thigh muscle. As you continue to step and your forward leg now becomes your back leg, this is the point where you feel the extreme point of KLT. It’s on your backward stretched leg that you feel KLT working. It begins with the forward step, and continues on throughout your backward step. I know this is confusing, you’ll need to read this as you walk through it.

    You will feel the KLT turn out all through your thigh and up into you fanny. (initially, once you have this down, your fanny may even “burn” or be very much aware of being worked at the end of your walk).

    I’m sure many of you have you ever noticed how a good KLT automatically diminishes saddle bags. Well here is one good use of saddle bags (and probably the only one). When your forward leg is now the back leg, at this extreme point of KLT, place the palm of your hand against your saddle bag area and you will feel it tighten and actually “turn” or diminish; same as when you are standing in place with KLT. Just let the palm of your hand brush along this area as you walk and you will feel the tension of turning KLT.

    STEPS: It was actually easy for me to KLT while walking up steps, I pretty much had this one done long before I was able to master walking KLT. When you step onto a step, that leg with the foot on the step begins KLT initiated by the thigh muscle; by the time you straighten this leg to step up and down with the other, you will feel KLT turnout (and remember saddle bag turn). Then you step down onto the next step with the opposite leg again initiated with the thigh muscle. Just as in walking KLT when you take a step onto a step you will feel KLT all the way through the thigh up into the fanny. You’ll need to take steps slowly at first to master this.

    One thing to consider that as you begin to T-Tapp, we are not all at the same muscle awareness level, or the same level of muscle control. As you become stronger, more aware, and more in control of you muscle movement, this will become easier and more effective for you.

    As Lauren had so wisely suggested, you may wish to practice this at home before “displaying” yourself on the streets (ha ha). You may think it looks ackward, but it’s just because you are get

    Senior T-Tapp Trainer, Iowa

  • #2
    10-09-2001, 11:02 AM
    Wow Annette,

    This is the most comprehensive description of KLT walking I have ever read! <img src=icon_smile_shock.gif border=0 align=middle> Your detail of the muscle actions is excellent. Also, don't you feel that when you initiate that KLT contraction in the thigh, that you actually can create a power walk type of stride? You are putting so much energy into the standing foot that it really propels you forward!

    Thanks for the wonderful write-up!!! <img src=icon_smile_kisses.gif border=0 align=middle>



    10-09-2001, 12:49 PM
    Annette thank you for your insight into KLT while walking, I will put this in effect when I walk today. Also, thank you for taking the time out to respond and you didn't forget. I'll keep you abreast of the progress. Once again thank you.

    Kimberly in Mia, Fl.


    10-09-2001, 04:09 PM
    Annette I tried walking KLT, I'm not sure if I did it correctly. However, after the walk I can feel the burn in the fanny and the thighs. It did feel strange walking with shoulders in alignment even while swinging the arms back and forth. I could feel it also in the waist area.

    Kimberly in Mia, Fl.


    10-09-2001, 07:33 PM
    Great Kim!

    Sounds like you are getting the hang of it. If your fanny burned and you could feel the pull in your ribs/waist, I think you are pretty much there! Now just wait and see how much more you benefit from your walks. Aside from reducing, you will feel so much stronger.

    I apologize again for taking so long to get back with you. No, I wouldn't have forgotten you, it's just that I have a hard time saying no to people and often I spread myself to thin so I don't get to things as soon as I'd like. I often just get a little to much on my plate at once, and I didn't want to just "throw" a post together. I know your results with T-Tapp will only double now! Good Luck!

    Judy, you are sooooo right! Walking KLT does give you such a power stride. You can just feel your strength with each step getting stronger and stronger.

    Thanks for your replies Ladies!



    10-10-2001, 01:33 PM
    That's true it propels the stride and feels so good. Thanks again and try not to spread yourself so thin. Remember there is only one of you and you can't be replaced.

    Kimberly in Mia, Fl.


    10-11-2001, 01:08 AM
    Dear Arnette,

    I read yr message yesterday morning and I tried it yesterday, I feel a little bit of pain at my outer thigh. This morning I took the staircase from Level 14 to 19 (I work at Floor 19) and now... my outer thigh really hurt. I took the step one by one since im trying to concentrate on the klt as much as tucking and shoulder alignment. Thank God, the staircase is a quite place and nobody is around, I think I look like a robot trying to learn how to climb a staircase. But my outer thigh and below the knee feel hurt as if that I have been weight lifting with my leg. Is it normal to feel this way.

    sya, KL, Malaysia

    10-11-2001, 10:13 AM
    Oooh, aaah, I can't tell you how great I feel in a stretchy sore sort of way! I tried to maintain KLT walking all day yesterday, with even greater emphasis on tall posture, shoulder alignment, tucked butt, tight abs, and really initiating each step with the thigh muscles. Wow! <img src=icon_smile_shock.gif border=0 align=middle>

    I danced for 2.5 hours in dance classes last night - Rumba and Cha Cha - using the same principles. When I got to bed, my derriere was as sore as if I had done DD both am and pm, and all 4 inches of my combo waist area - from ribs to hips were sore! <img src=icon_smile_shy.gif border=0 align=middle>

    My thighs weren't equally as sore as the other areas, so I will concentrate more on them today. I can also feel the stretch all the way through my entire back area. I'm so happy that I have moved to this next level of enlightenment on KLT walking!

    I'm going to try to add PBS and OIP this morning (if I can close the door to my office and do OIP without getting busted! <img src=icon_smile_blackeye.gif border=0 align=middle>). Then, we'll see if that boosts the KLT walking even more!!!

    Thanks Kimberly for the question and thanks Annette for the fabulous answer!!! <img src=icon_smile_kisses.gif border=0 align=middle>



    10-11-2001, 10:26 AM
    Judy, I feel you. When I woke up Wednesday morning I was wondering why my ribs was so sore and then the light bulb went off. This KLT walking with the shoulders aligned really tugs on the torso and I like that.

    Kimberly in Mia, Fl.


    10-11-2001, 10:48 AM
    Just got back from my first walk of the day, and I tried to apply KLT as much as possible. It wasn't easy! It's a lot to concentrate on, especially when you've got a 70-lb dog on the end of the lead itching to chase every squirrel in town! The shoulder alignment was tough, because Mahnq kept pulling my right shoulder out of alignment so I was constantly re-setting it.

    I have to admit, the shoulder alignment makes me very self-conscious. I try not to attract too much attention on my walks (even though I know Mahnq would protect me), and correct shoulder alignment makes me feel like my 34DD's are sticking out a mile. But I know it's worth it! My back feels so much straighter now.



    10-11-2001, 10:49 AM
    That's funny Summer but that's the way it feel.

    Kimberly in Mia, Fl.


    10-11-2001, 08:18 PM

    When you say your outer thigh and below the knee hurt, do mean as in "pain" or as in a soreness or awareness of having been worked?

    When I think of pain, I think of an injury and no, if that is what you are feeling, you shouldn't be from this move. If you are simply "aware" of having worked your muscles in a new way, yes definetly that is a correct feeling and means you are doing something if not all of it right.

    To me, there is a big difference between "hurting" (meaning pain) and "soreness" meaning having worked it.

    Which is it you are feeling?



    10-12-2001, 12:29 AM
    Thanks Arnette, I guess the right word is soreness. (English is second language in my country). So I must be doing alright. Did it again this morning, a i feel less sore in the outer thigh but I feel it more at my back and shoulders. Don't know whether it is because of my less concentrate on my klt today.. or my thigh muscle getting use to it.
    Today I am less breathless compared to yesterday... my aim is to do it everyday.

    Summer,u r right, me too feel that my breast is sticking out way too much wih my 38C, but looking at the mirror.. I look lean and slim. I will definitely stick to this walk.



    10-14-2001, 01:49 PM
    I felt like a lunatic but YES you do feel it in your butt and legs. Walking around the house like this all day couldn't help but give you a overall trim. Anyone notice an immediate inchloss walking this way?