Do you have the "kidney bean" issue? The phrase "kidney bean" comes
from the curved shape of a kidney bean being compared to the curve in our
back.
This is a term that Teresa uses to help get Tappers to "tuck their body
under" when the lower back (lower lumbar area) has a greater curve. There
needs to be a "straighter line" (in other words no "sway back"). When you
tuck your butt, it is more then initiating the move from your butt or tail bone.
While we were in Florida, Teresa showed us how to initiate the tuck from
the lower back. (This will REALLY take your workout to the next level. )
Kidney bean on floor
If you are a beginner you might want to practice this first on the floor, to get
the feeling of "tucking the butt" . Lie on your back on the floor with your
knees to ceiling, toes forward and heels near your butt, now press your
shoulders into the ground, make donut fingers (Donut hands are just
making a "donut" with your thumb and fingers and then pressing the thumb
and index finger into the floor)and make a *W* with your arms keeping the
hands even with the shoulder, now tuck your butt so that the lower lumbar
area touches the ground (No air space) ....
Kidney bean standing
When you understand and "feel" this movement then get into the plie
stance and stand in front of a wall, now press your back and shoulders
against the wall. Now make sure you press your lower back into the wall so
there is no airspace. You want to be able to do some plies in that position,
while keeping your shoulders and back (including lower back) pressed
against the wall. You can also keep "donut hands" against the wall as well.
This helps to engage your lats. . Pull your elbows towards the side of your
body and keep your hands down to shoulder level. This is the feeling you're
working towards when you're tucking your butt.
Kidney bean Sitting
You could also do this during the day when you’re sitting. I make sure to
get your shoulders and hips in alignment, then I press your lower back into
the chair and tuck butt at the same time. You should feel your stomach
muscles engage.
This will shave inches from the lower ABS, as you will feel much more
activation of your ALL of your ABS as well as obliques.....
from the curved shape of a kidney bean being compared to the curve in our
back.
This is a term that Teresa uses to help get Tappers to "tuck their body
under" when the lower back (lower lumbar area) has a greater curve. There
needs to be a "straighter line" (in other words no "sway back"). When you
tuck your butt, it is more then initiating the move from your butt or tail bone.
While we were in Florida, Teresa showed us how to initiate the tuck from
the lower back. (This will REALLY take your workout to the next level. )
Kidney bean on floor
If you are a beginner you might want to practice this first on the floor, to get
the feeling of "tucking the butt" . Lie on your back on the floor with your
knees to ceiling, toes forward and heels near your butt, now press your
shoulders into the ground, make donut fingers (Donut hands are just
making a "donut" with your thumb and fingers and then pressing the thumb
and index finger into the floor)and make a *W* with your arms keeping the
hands even with the shoulder, now tuck your butt so that the lower lumbar
area touches the ground (No air space) ....
Kidney bean standing
When you understand and "feel" this movement then get into the plie
stance and stand in front of a wall, now press your back and shoulders
against the wall. Now make sure you press your lower back into the wall so
there is no airspace. You want to be able to do some plies in that position,
while keeping your shoulders and back (including lower back) pressed
against the wall. You can also keep "donut hands" against the wall as well.
This helps to engage your lats. . Pull your elbows towards the side of your
body and keep your hands down to shoulder level. This is the feeling you're
working towards when you're tucking your butt.
Kidney bean Sitting
You could also do this during the day when you’re sitting. I make sure to
get your shoulders and hips in alignment, then I press your lower back into
the chair and tuck butt at the same time. You should feel your stomach
muscles engage.
This will shave inches from the lower ABS, as you will feel much more
activation of your ALL of your ABS as well as obliques.....
The Kidney Bean