Jessica314159 started this discussion ·
I have been trying to do the tuck invert. I can easily get my knees up and hold on, but I can't seem to get my butt off the pole. No matter how hard I try to lift my pelvis away it just won't go anywhere. I work out my abs everytime I pole in addition to my pole stuff. I have been working on this for two months. Any suggestions?
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vamp79 ·
i have been poling for a year now and still can't do the tuck invert. Sorry i dont have any suggestions for you : (, hopefully we can get some good tips from the other ladies here.
Audball ·
Yeah the tuck invert is really hard because you dont have the power of your legs swinging to bring your bum off the pole. I think you need a lot of ab strength, this is why it's a good move to practise to make sure you're getting into inverts properly. So maybe try some more ab workouts? And it can't be a bad thing if you keep practising it. I'm working on aerial inverts, so it's kind of the same thing! (I feel your pain!)
is this in the lessons? if not can you link me to a pic or vid? thanks
Audball ·
I want to do it so that I can get my aerial invert! My friend does it like it's nothing but I've been struggling with it. I do a lot of ab exercises and try to pull up several times each practice. I won't see my pole instructor for a couple more weeks so I wanted to see if I could get tips here. When I talk to her I'll post to tell you what she suggests. 🙂
Veena ·
If your having troubles try working on the Negative!! Perform a basic invert and from there move into the tuck position then slooooooowly (as you exhale don't forget to breathe) lower down and return to standing repeat until you can no longer control the descend 🥂
Are you also pulling your body up (like a tucked pull up)? cause it is way harder to tip back in a tuck invert without first pulling your whole body into the tuck and then slowly releasing the arms back to straight as your use your core to lift your butt up.
Audball ·
Veena is that an exercise that will improve strength for aerial inverts also?
Veena ·
Yes Audball...it's also very important that as you descend you do not let the position of the arms and upper body drop. The arms should not be fully extended allowing you to hang...but rather slightly bent so the muscles are engaged. The arms should never be fully extended in your invert...if they are, your not engaging the back and arms properly. There is more to inverts than ab strength, you must work on upper body strength as well
Audball ·
Thanks Veena!
Veena ·
Almost forgot...here is the lesson where I explain how to perform the negative http://ver3.studioveena.com/lessons/view/5458
Thanks Veena!
I'm confused on this name...what is the "tuck" invert...is this inverting from a "cradle" position (which is also called a tuck spin?)
Audball ·
No its sort of like a chopper without straightening the legs 🙂
Veena ·
No, its an invert but legs are held in Tuck position, (knees to chest) I think some call it a monkey hang or something. 🤔
Oh ok...thanks!
amy ·
it's also very helpful to work on slow, controlled plows (http://www.ehow.com/video_4458590_do-plow-yoga-pose.html) if you are having trouble getting your hips up and over in the tuck. to isolate abs more, keep your arms straight above your head and lying on the ground. the progression for working plows is: use momentum or your hands to get your hips and legs up and over, bring your legs down with as much control as you can, keeping your legs close to your face for as long as possible to really work your lower abs. then work the plow up and down with control. then work the plow up, come halfway down, and go back up. 😀
