Let's talk about Curling you Core. It is a integral part of the basic T-Tapp stance. T-Tapp Stance may not be comfortable at first, but the more you do it the stronger you will get and the easier it will be to maintain the proper form. Today we will discuss the basic stance with particular emphasis on curling your core or "tucking" So… stand up in front of your computer screen and go through the movements with me in the order that they are explained.
- Stand with your feet hip width apart – this equates to one hands width or 4 fingers apart. (Note: You never want too wide of a stance because that could throw off your alignment and hinder results.)
- Bend your knees DEEP – look down. If you can see your feet then I want you to bend until you can no longer see your feet. Hold that position.
Here we go
- Press your lower back flat (aka curl the core/tuck butt) Teresa calls flattening the lower back "curling the core" due to the fact that many people have an arch in the lower back and that’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. Look in the picture below, Teresa is placing her hands on her tailbone and feeling it curl under to straighten the lower back. NOTE: The tuck is NOT pressing your hips forward or squeezing your glutes, it is curling the tailbone under. This is so important to achieve and understand because you will increase NK connection to the lower half and amp up results to your core, butt and thighs. You can get up against a wall with your feet hip width apart (heel about 4 inches from wall) Bend your knees deep and curl your tailbone under until your lower back is pressed in to the wall. FEEL THe lower back flatten and press, your whole core, abs and back should engage.
- RIBS UP! This helps optimize lat activation. It’s not about pulling your shoulders back, it’s about lifting your ribs to shift your shoulders back (not down!) It also helps burn bra pudge and back fat while it boosts your body’s ability for overall cardio. NOTE: I think lift the breast bone (Most people initiate the lifting of the ribs from the shoulders – and this is WRONG, it activates the traps and not the lats.) Do NOT lean back to lift the ribs as this will coz you to untuck and press your hips forward (and build a bigger tummy!)
- Shift your weight in to your heels and then press your Knees to Little Toe – not only does this take pressure off of problematic knees, it increases core muscle activation and upper inner/outer thigh for greater target trimming.
- Flip your palms away towards the wall, to the point where you are trying to reach your thumbs towards the wall behind you.
This is how it should feel when you are doing the workout.You should try your best to maintain that stance during the entire workout especially in the balance and core moves.
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