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Another A-ha (or two!) on Plies!

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  • Another A-ha (or two!) on Plies!

    Another A-ha (or two!) on Plies!

    06-09-2011, 05:48 PM



    Are you guys tired of me yet?!

    During the KILLER Plies today, I shortened my stance a bit. Right at or a tad past shoulder width. Then I didn't turn my feet out as much-- more like 11 and 1 on the clock.

    Teresa was talking about turning out from the hip, which we've all heard before. But with the shorter stance, feet not out as much, and pressing my big ball joint (BBJ) for some stability, I really felt the activation in my thighs--yes, inner thighs, too!!!

    I hardly had to think about "tightening at the top" with the thighs, because with the turnout of the leg/knee from the hip, you can't help but stay tightened at the top! Unless of course you totally released your core! (Remember you don't have to straighten legs all the way if you struggle with losing your core at the top--there are days I can't straighten them!)

    Now, I've posted before that that first set is really my "bug-a-boo" when it comes to releasing the lats, pitching forward with my shoulders. It's gotten much better, but it's still a struggle!

    Doing the Senior Fit version of Plies (part of the Green Smoothie Challenge), and having just gotten my critique from Michelle I really, really focused big time on those ribs/shoulders. I realized my shoulders could go back more, lifted that breastbone even more to the ceiling and squeezed those shoulder blades gently--I didn't go down and up as much on the leg part but I kept my core AND my ribs up! Whoa! That is what led to the major sweat I posted about earlier!

    If you're having some trouble keeping thigh activation on plies, think about maybe shortening your stance a bit (knees should be over ankles when you bend the knees), not turning the feet out as much but twisting from the hip more to get those knees really pushing KLT.

    And when you think you have your ribs up/shoulders back--push it just a little bit MORE!

    Your arms, tummy, buns and thighs will scream, but you can just say to the fat 'cause it can't last long when you apply these tips!

    One last tip--on ribs up, in workouts and out, it helped me today to think of elongating my spine between my ribs and hips. Think of a willowy ballerina or like you're trying to be a long torso if you're a ST or combo! LOL! Maybe that will help you really get that ribcage out of your tummy and get it UP!

    I've already been losing off the ribcage, in fact, I have gone from a 34 bra band now to a 30, in less than 2 months!!!! (Sorry if TMI! LOL!)

    I can't wait to see what changes are in store now that I have a new understanding of "ribs up"!




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    Blessed Mama of 9 (and 14 in Heaven)
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    ((¸¸.·´ ..·´ Trisch -:¦:-
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    Master T-Tapp Trainer in Indiana, certified in all workouts!

    From a 22W to an 8!

  • #2
    06-09-2011, 07:59 PM


    Don't forget you can also "hold the plie squat" with this tweak,too. Sometimes it's hard to focus on lower body and upper at the same time! And trust me--you will still need to kick out between sets of plies just by holding the squat, too! Keep those knees pushing apart, aiming to little toe!



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

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

    From a 22W to an 8!

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