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.
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) – if you are weak, you could use a small towel rolled up and placed under your tailbone to keep the lower back pressedinto the floor until you get stronger and are able to do this on your own.
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. Whiel doing the standing movements, be sure to keep the chin level to the ground, your eyes are focused straight ahead and your ears are centered directly over your shoulders.
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)
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