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
Curl the Core - Standing
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.
Curl the Core - Sitting
You could also do this during the day while you're sitting. (driving, at a desk
or the kitchen table)
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)
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.
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)
Curling the Core