Without a doubt the #1 area that most women want to see changes in is—the tummy. And that’s understandable! Usually it is the belly area that keeps us out of that next size on our journey to smaller sizes and better health.
But the body is not an inanimate object or piece of marble we can just carve off the parts we don’t want and it stays off. Just a little skill, patience and pressure and voila! The masterpiece is revealed!
Losing inches anywhere is not a simple formula, but especially not here. There are many variables, such as:
- Food sensitivities—that can cause bloat and obviously sabotage the best efforts to lose off the abs
- Weak core—if your core muscles are weak, you won’t be able to activate optimally and will lack stamina to be able to hold position while doing moves
- Muscle imbalances—years of standing a certain way, surgery, not developing muscle groups together so one is more dominant—all affect your ability to lose inches from the tummy
- Emotional issues—yes, that can affect your body’s ability to lose inches
- Diastasis Recti –the “Mommy Tummy Gap” (although not limited to “mommies” or even women!)
Can T-Tapp address all of those? Well, most of them! You will need qualified help to nail down food sensitivities, but the lymphatic and fascia activation in T-Tapp can help facilitate the body’s amazing ability to heal and get equilibrium. Emotional issues aren’t necessarily solved by T-Tapp, but it can help you feel better about yourself and more ready to deal with them with the help of a friend or professional you trust. The other three mentioned—weak core, muscle imbalances and diastasis recti– all can improve with T-Tapp!
T-Tapp’s left/right brain movements and focus on activation at the insertions of the muscles help balance imbalances. And T-Tapp is ALL about the core! You are activating the core in each and every move in T-Tapp. But it’s not just tucking hard—you initiate with the abs, belly button UP and back to spine. Then tighten buns. Not only does that improve core strength, it helps balance the imbalances often seen with stronger gluteal muscles (the buns) than ab muscles (tummy).
Diastasis recti can affect the core strength tremendously. You can imagine how much harder it would be to activate the core when the muscles are separated. This can contribute to a weak pelvic floor as well.
While I did develop Defeating Diastasis, a program using T-Tapp moves and techniques to help “close the gap”, I am going to share a few helpful tips that if you apply them consistently, you WILL see the gap close and the core strengthen (these are good for better core strength even if you don’t have “the gap”!):
- Minimal floor work. I won’t say you can’t do any, but if your core is weak, you need to limit floor moves
- Organs in Place. The exception to the previous statement! Organs in Place on the floor is key for helping strengthen the core and help the muscles close and stay closed. Do this twice daily.
- Do twisting moves in a chair. This will help you focus on core activation vs how far you can twist and it’s easy to lose focus on the lower half of the body. The chair makes it easier!
- Mitten Chop Box. THE move for Mommy Tummy Gap! It is on Senior Fit and First Step, and the Organs in Place portion is incorporated into Healthy Hormones Menopause Management. Do this 4 times per day when you visit the bathroom—it is seriously THE most important thing you can do with a weak core or diastasis recti gap. (Also available for free on YouTube on a My Fox Atlanta video clip!)
You can do this on your own—create a checklist, set a timer on your phone, whatever it takes to consistently get these few moves in. But if you like the idea of having something laid out step by step, Defeating Diastasis is a comprehensive course spanning 13 weeks (plus another 6 weeks of video access). It is a mixture of written lessons and video demonstrations of moves and techniques such as the Floor Core Focus, Organs in Place, Half Frogs with a little help, The Zip, Standing Core Focus and more. Plus you get encouragement videos from time to time to help you stay on track and share inspiration!
Even if you don’t have the “tummy gap” of diastasis recti, Defeating Diastasis will improve your ab awareness, strengthen your core and improve pelvic floor function. I’ve had some take the course just for the core focus alone!
Here are a few testimonials from past classes:
Loved this! As a 50 something mom of 8, I took the course to strengthen my weaker core and close my 2 finger gap near the belly button. The gap closed in just 2 weeks and I lost 3 inches from my abs after completing the course. Trisch is an awesome teacher, too! I love that the moves are simple, but very powerful. And Trisch gives you everything you need to close your gap and keep it closed. You won’t regret taking this course. ~Shannon W.
I had amazing results with this class! My gap at my belly button went from 4 fingers wide to 1 finger turned side-ways. But more importantly, I no longer have lower back pain from standing all day. Just this past week I worked in the kitchen 5 days straight. Not a single muscle twinge. Before this class, 1 day of standing and my back would be hurting. I had incontinence that was getting pretty bad, that is now gone, GONE! I had never heard of pelvic floor dysfunction but apparently I had that and this class fixed it. My quality of life SO much better! I HIGHLY recommend this class! ~Emiko H.
I love that it’s not just about a smaller tummy (although that IS nice!) but about improving quality of life! To be able to do the things you love to do without getting a backache or “leaking” is the BEST benefit!
The first week I measured my gap: Above navel 3 finger widths, at navel 5, and below 7.
I really concentrated on the basic floor movements throughout. I was right about life getting in the way, but as Trisch constantly told us, the basics are basic. I did get to some of the standing work, and did those at work during bathroom breaks and at home as well. I’m afraid I did not finish the course, but my numbers kept dropping with the work I was doing, and at the end my measurements were:
Above navel 1 finger width, at navel 3, and below 3. ~Donna R.
Meeting Trisch was a turning point in my journey back to health after a long illness during which I gained over 30 pounds and many inches. I am now down 25 pounds and 3 dress sizes! I have more energy, increased my core strength AND after 25 years closed my tummy surgery gap using the exercises in her “Defeating Diastasis Online Course”.
Trisch is a blessing! Don’t miss the chance to work with her! ~Kathleen G.
If you’d like to join me on this journey to Defeat Diastasis, you can check out a freebie taste of the first 3 lessons by going to the Defeating Diastasis Sneak Peek. You can also read more about it at Defeating Diastasis. (Registration is open through March 22–I’m extending a few days!)
These tips have been proven to WORK! Try the free sneak peek and the moves I highlighted above and see if you can feel the difference. Yes you CAN close the gap—with T-Tapp!
Hi Trisch, the sneak peek link works but it won’t let me preview the videos. Is that still a possibly? Thank you, I’ve got very limited funds right now and would like to see if it’s something I can do.
I think we got it figured out–thanks for letting me know!
Do you recommend doing this during pregnancy? I’m just starting to work on learning the Basic Workout, but I do have diastis recti from previous pregnancies and I’d like to help it heal asap, but not sure if I should just wear a belt during this pregnancy (11th at 45 yrs and likely this will be my last baby) then work on healing the dr.
You wouldn’t do the Organs in Place on the floor or standing–that would include the “chop, chop, squish” part of Mitten Chop Box. However, you can do the “chop chop” part without digging in, then just gently push towards the center–more of a “surface touch” than “digging in” to help the mind-body connection. You can definitely focus on curling the core–belly button UP and back to spine. Get against a wall, feet out about 5 inches. Bend the knees and then think belly button up and back to spine as you “tuck” the buns, until your lower back is flat against the wall. Then focus on ribs up–refocus the core so the back doesn’t come away from the wall. That will also help relieve lower back pain! 🙂
I have had ladies do the Defeating Diastasis course while pregnant, omitting some of the moves for safety, and still get some results–I’ve had ladies do that! But if you feel more comfortable waiting until after baby, I understand.
I’ll be opening registration for this fall next week! The course will start the first week or so of October.
Please let me know if you have any questions!