Technique Tuesday: What is a tuck?

The TUCK. A tiny movement that can make all the difference in barre class. Hearing the word “tuck” can either cue you on your way to toned abs, a tight seat, and improved posture, or leave you with a look of sheer confusion. You’ll hear “tuck” probably a dozen times during any barre class along with a few other terms you may have never heard before. Whether you have no idea what it means to tuck, or are confused by what it does or is supposed to do, this blog post is for you!

The tuck is an adjustment of the position of your hips, abs, and spine. It is sometimes cued to the class by saying “neutral spine,” “heavy tailbone,” “tuck your pelvis under,” or “pelvic tilt.” Naturally many people arch their spine. The goal of the tuck is to remove the natural arch in your lower back until you find a neutral spine and body alignment. The position is found by rolling your hips forward while engaging your abdominal muscles. Shoulders should be directly over hips. This movement is small – almost invisible – and doesn’t come naturally. Each class you’ll have to work towards finding the position and it is important to ask for help if something doesn’t feel right.

The tuck is usually the default start position for every exercise in barre class. The tuck can also be used as an exercise on its own, where you repeatedly engage the muscles with tiny pulses, or combined with other moves. For example during a chair pose, you might be told to tuck to the beat to keep your core engaged or tuck and lift your heels alternatively. The tuck makes the chair pose more challenging. It is important to find the correct positioning first and then focus on the tuck movement with control and precision. If you aren’t feeling the muscles start to fire up, take a second to realign.

Once you master the tuck the benefits are endless! A lifted booty, strong abs and good posture are just the beginning. Strengthening your pelvic floor helps prevent injuries outside of class, in other workouts and in life!

A tuck is an example of an isometric movement, or a muscle contraction where the muscle tenses while not changing length. Think about basically humping the air. While it may seem weird, rest assured knowing everyone in class will be doing the same movement, feeling the same burn and probably shaking. If you are concentrating and performing the exercise correctly, there isn’t any time to look at anyone else in class!

As always you should stop if you feel discomfort or have any pelvis or low-back issues. Ask questions instead of pushing through in pain. It is important to watch the alignment and not roll the hips under too deeply. Think about truly engaging the core next time you hear the work “tuck” and watch your barre form transform! Remember to always stretch thoroughly after any barre class.

 

 

Breaking Down Barre Class Vocab

In anticipation of our “Breaking down the barre” class Saturday, I wanted to use this Technique Tuesday to share a few common terms you’ll hear during a barre class. While barre is ballet based, you don’t need a background in ballet or french to understand a class or get a great workout! I love this workout because anyone, regardless of age or fitness level, can modify the class to their liking and ability and work towards their personal goals. Town Barre only started about two and a half months ago, but I’m already seeing amazing improvements in clients that have been with me since the beginning and have never taken a dance class! Here are a few terms you’ll hear me say every class and don’t worry, after a few classes you’ll know exactly what I am talking about!

• First position: In first position our heels are together and toes are apart. We are standing tall so that our back is straight from the top of our head to our tailbone. We are opening up our feet from the hips – not the knees – and our legs are glued together. It should look like there are about two slices of pizza between your toes.
• Second position: From first position we slide our heels apart on either side until feet are about shoulder width apart. Legs and feet are still turned out from the hip. Knees should be over the first and second toes when you bend your knees in this position.
• Turn out: I’ve mentioned it above but lets dive deeper. “Turning out” refers to the entire leg, not just the feet. In first (or second) position while your heels are touching and toes are pointed in diagonals, you’ll want to turn out by rotating your legs to the side as much as possible. This rotation starts at the hips and continues through the toes.
• Point: You’ll hear me constantly say “point your toes!” Feet should always be working to hold that point,  trying to never relax or flex the feet unless otherwise noted. A nice, straight leg in most moves isn’t complete without a pointed foot. When we brush our feet against the floor from our “first position” to kick, the foot should be pointed from the time it brushes off the floor until the time it comes back to first position.
• Plié: The word literally translates to “bent.” You will usually plié in first and second position during class. Think about bending your knees straight down while keeping your back posture straight, so you don’t hinge the body forward. This ensures you are only working the leg muscles when we plié. A “demi plié” means “half bent,” so a smaller plié and “grand plié” is a “big plié,” or deeper knee bend.
• Relevé: Translates to “raised.” To relevé, simply raise your heels off the floor.
• Arabesque: In arabesque we are balancing on one leg (with one hand on the barre to help with balance). In this position, one leg extends straight behind you and can be touching the floor or at 45 or 90 degrees depending on the exercise. A few tips in arabesque are to keep your chest lifted and the extended leg’s foot pointed.
• Tuck: This is not a ballet term, but rather a barre class term that helps people remember not to stick out their booty. “Tuck” means to rotate your booty under your hips, so your spine is neutral and making a straight line. Your booty and lower ab muscles are also engaged in this position.

  

  These ladies are in first position, on relevé, in plié!

Want me to break down these terms in-person? Join us this Saturday at 10:00am. We’ll spend extra time between each move to talk about positioning, form and technique. Reserve your spot here.

Barre is a rewarding, fun workout but, it definitely takes a few classes to get used to. You don’t see anyone plié at Planet Fitness – and that is ok – squats are great too! It is amazing how beneficial stepping out of your workout comfort zone can be for your body.

Have any questions? Contact me at info@townbarre.com or 781-507-1037.

Cheers, Michelle