CALLANETICS CHALLENGE APRIL 2008

[Sandrahanna]

Originally Posted by cassie2

Hi all!

I've been a follower of these Callanetics threads for a long time, and I thought I'd finally jump in and say hey!

Right now I'm alternating 10 in 10 with Callanetics Evolution, doing them 3-5 times a week, and the results are simply amazing. My weight is going down (ever so slowly), but my size and body shape are changing seemingly day to day. I'm a believer!

For those posting about sore necks- I have a huge head and a weak neck lol. Callanetics has definitely helped me strengthen my neck. When I started, I couldn't hold my head in position for maybe 20 pulses on the abs before it started to hurt. I'd say it took about 25 sessions or more before I could make it through the first set of stomach exercises without my neck hurting. Now I make it through the first set with no problem, and half the second set. When my neck tires, I just put my hands behind my head. I'm looking forward to making it through all the sets with no problem. I LOVE the neck warmups. I carry a lot of stress in the back of my neck/shoulders, as I'm sure a lot of people do, and these help tremendously.

Sandra, I was so excited to see you posting in this thread! I really concentrate on everything you've been saying in here, and I think my results are speeding up now. My jeans that were tight a few weeks ago are falling off me. My PF is weak, but I find myself practicing engaging my PF all throughout the day. I'm working on contracting my PF muscles while keeping everything else relaxed.

I have a question for you on the exercise where you're lying on your side with legs bent. You say to arch your back a little. Do you mean arch it spine to belly button, like a saddle? Or belly button to spine, like a cat? Are we to curl our pelvis under like in 10 in 10, or to engage the PF muscles with a small saddle-type arch?

Thanks to everyone in this thread for all your enthusiasm!

Hi, Congratulations on your results it's exciting and addictive once you get on the Callanetics body sculpting path isn't it?

The arch is very soft and in the low back only. In a class, and with a beginner, I place my hand on my students low back to encourage the arch.

It really is a very gentle movement. We create this 'soft' arch of the low back before engaging the pelvic floor in this exercise to ensure that NO curling takes place during this exercise.

This is a fantastic exercise (both bent leg and straight leg) for toning the deep layers of the buttocks and also fabulous for smoothing the back of the leg so improving the appearance of cellulite or orange peel skin. So, it's a big time fav at my studio and with me. I fell in love with it the very first time I tried it.

To get the most out of the exercise - as with all - it is important to pulse only while keeping the stretch out through the counterpulls.

On the first exercises with bent knee; the counterpull is between the sit bone and knee. Your aim is to always create tautness through the muscles that you are training so that the pulse gets right in to the deeper muscles.

So, as you pulse keep the sit bone lengthening back and the knee lengthening forward. This action alone will prevent you from curling the pelvis.

Remember, absolutely no curl when doing these two hip and behind exercises. Your low back will be in a neutral position - not curled and not arched.

Also, check that as you pulse your keep the stretch out of the pelvic floor through the spine and crown of head. Doing this isolates the muscles in the buttocks and the back of leg even more. So never under estimate the effect of keeping the counterpulls in place. That is why it is reiterated again and again throughout each exercise.

I would always recommend practising this exercise in the beginners position first, which is lying down. This enables to you to focus more on what is happening at the base of your behind.

As you become stronger you will feel this more right at the base of the behind and back of leg.

If you feel any discomfort in your low back - check that you're not curling your pelvis and that you have your hips aligned (stacked). Watch that the hip doesn't roll back as you pulse. Keep checking your alignment as you work.

Sorry, I've rambled on about this exercise - but it happens to be one of my favs and the results you can get are amazing so it is worth perfecting the technique.

The combination of the traditional hip and behind with these two newer positions are fantastic.

Good luck and let me know if this helps. It's like teaching in a class if one method of describing doesn't work - we use another.

Sandrax

[planetbenjamin]

Originally Posted by Sandrahanna

Hi, Congratulations on your results it's exciting and addictive once you get on the Callanetics body sculpting path isn't it?

The arch is very soft and in the low back only. In a class, and with a beginner, I place my hand on my students low back to encourage the arch.

It really is a very gentle movement. We create this 'soft' arch of the low back before engaging the pelvic floor in this exercise to ensure that NO curling takes place during this exercise.

This is a fantastic exercise (both bent leg and straight leg) for toning the deep layers of the buttocks and also fabulous for smoothing the back of the leg so improving the appearance of cellulite or orange peel skin. So, it's a big time fav at my studio and with me. I fell in love with it the very first time I tried it.

To get the most out of the exercise - as with all - it is important to pulse only while keeping the stretch out through the counterpulls.

On the first exercises with bent knee; the counterpull is between the sit bone and knee. Your aim is to always create tautness through the muscles that you are training so that the pulse gets right in to the deeper muscles.

So, as you pulse keep the sit bone lengthening back and the knee lengthening forward. This action alone will prevent you from curling the pelvis.

Remember, absolutely no curl when doing these two hip and behind exercises. Your low back will be in a neutral position - not curled and not arched.

Also, check that as you pulse your keep the stretch out of the pelvic floor through the spine and crown of head. Doing this isolates the muscles in the buttocks and the back of leg even more. So never under estimate the effect of keeping the counterpulls in place. That is why it is reiterated again and again throughout each exercise.

I would always recommend practising this exercise in the beginners position first, which is lying down. This enables to you to focus more on what is happening at the base of your behind.

As you become stronger you will feel this more right at the base of the behind and back of leg.

If you feel any discomfort in your low back - check that you're not curling your pelvis and that you have your hips aligned (stacked). Watch that the hip doesn't roll back as you pulse. Keep checking your alignment as you work.

Sorry, I've rambled on about this exercise - but it happens to be one of my favs and the results you can get are amazing so it is worth perfecting the technique.

The combination of the traditional hip and behind with these two newer positions are fantastic.

Good luck and let me know if this helps. It's like teaching in a class if one method of describing doesn't work - we use another.

Sandrax

THANK YOU!! I've been doing these wrong. I thought they were too easy and so I started doing them with my pelvis curled up. But I now I understand and have just tried performing them correctly. My butt aches for the first time! Yippee!!! Now I feel like they are really working super deeply.

[Sandrahanna]

Originally Posted by ThyckeCutie

Completed 1hr of Evolution

What am I doing wrong if I feel it in my upper thighs socket/ side of my private area when doing the 1st stomach exercise? or does my lower abs lie beneath? Does this happen to anyone else. This is tough.

Newbody, if you feel that way just do it w/o the weights. there are 2 people not using weights. they are an OPTION, YOU DONT NEED TO USE THEM. CHILL OUT! Its still a good workout w/o the weights. Otherwise stick to Super C if you are against it

Hey TC,

Next time you do this exercise try relaxing your pelvic floor a little and see if that helps. You could be over-engaging the pelvic floor. Over-engaging means that you're tightening and contracting other muscles along with the pelvic floor.

This is an extremely common occurance with everyone (including us teachers)when they first start to be aware of these muscles while exercising and using them throughout each exercise.

There is nothing really wrong with over engaging (unless you feel it in your low back) but it isn't necessary and better that you engage more in a relaxed manner.

So, the best way to untrain the over engaging is to relax it for a while. Start the exercise as you would normally, then relax the PF a little and then maybe if you still need to a little more. Until, you feel more open and softer.

Do keep in mind though that the Pelvic floor stabilises and protects us while in position and if you let it go completley in this exercise you may feel yourself collapsing into your pelvis and feel a bit unstable. Sometimes experiencing this though gives us more awareness and understanding of how important this 3 layered group of muscles are.

The CallaneticsConcept of 'relaxing while exercising' can be the most challenging of all. As you become stronger you will find yourself relaxing more and letting go.

Allow your body to open up 'out of the pelvic floor'. When you get it and you will be assured of that - it feel amazing!! Like pure flowing energy through the body as you train. Every part of you is relaxed - even the the muscles you are training.

Then it becomes what Callan used to call it "Meditation in Motion".

Sandrax

[Sandrahanna]

Originally Posted by lildragonfly

I feel it in my lower abs and my upper thigh by pelvic bone

Try engaging your PF and then take a deep breath; when you exhale focus on relaxing all the other muscles - buttocks, hips, thighs even inner thighs.

Visualise the PF as a hammock between the hip bones - the base of the behind will be 'drawn in" as the sit bones are drawn closer together. This creates the stretch in the lower abs.

Hold for as long as you can while you continue breathing deeply and letting go of all the other surrounding muscles.

Sandrax

[Snuckles]

Sandra, I don't think anyone here really thought you were here for any other reason then to share your knowledge. I've learned soooo much from reading your posts and really appreciate the time you take to type all of that out!!! I also admire you correcting your comment on the use of weights. Although I've seen Evolution I can see how newbody could be concerned without seeing the DVD in person. I love your comments on this board are invaluable!!

Twyla thanks for posting your weight lifting routine. How long does it take you to go through it?

[Sandrahanna]

Hi again my lovely LCF students,

Thank you soooo much for your reassuring comments.

I am on this site as a Callanetics Teacher, as this is all I am, and that is my approach in every post.

However, and I have to thank newbody for drawing this to my attention, as I am the instructor in the new DVDs I do have a responsibility to Callanetics Management and I have to be aware that I can't 'throw' out thoughtless comments, even in jest.

Anyway, thanks again all I really have come to think of you as an extension of my studio and I care for you all very much. So, onwards and upwards let's continue on our body sculpting path and share our experiences - both negative and positive as this is how we learn. I have learnt heaps from this site from all of you and I discuss this with my students in class. I love feedback, and like Noreen and Agnes and maybe Ben some day, I want to be the best teacher I can.

Love
Sandrax

[ThyckeCutie]

Originally Posted by Sandrahanna

Hey TC,

Next time you do this exercise try relaxing your pelvic floor a little and see if that helps. You could be over-engaging the pelvic floor. Over-engaging means that you're tightening and contracting other muscles along with the pelvic floor.

This is an extremely common occurance with everyone (including us teachers)when they first start to be aware of these muscles while exercising and using them throughout each exercise.

There is nothing really wrong with over engaging (unless you feel it in your low back) but it isn't necessary and better that you engage more in a relaxed manner.

So, the best way to untrain the over engaging is to relax it for a while. Start the exercise as you would normally, then relax the PF a little and then maybe if you still need to a little more. Until, you feel more open and softer.

Do keep in mind though that the Pelvic floor stabilises and protects us while in position and if you let it go completley in this exercise you may feel yourself collapsing into your pelvis and feel a bit unstable. Sometimes experiencing this though gives us more awareness and understanding of how important this 3 layered group of muscles are.

The CallaneticsConcept of 'relaxing while exercising' can be the most challenging of all. As you become stronger you will find yourself relaxing more and letting go.

Allow your body to open up 'out of the pelvic floor'. When you get it and you will be assured of that - it feel amazing!! Like pure flowing energy through the body as you train. Every part of you is relaxed - even the the muscles you are training.

Then it becomes what Callan used to call it "Meditation in Motion".

Sandrax

Thanks Sandra. I will try this next time I do evolution. Was I feeling it in the right places?

[Sandrahanna]

Originally Posted by planetbenjamin

THANK YOU!! I've been doing these wrong. I thought they were too easy and so I started doing them with my pelvis curled up. But I now I understand and have just tried performing them correctly. My butt aches for the first time! Yippee!!! Now I feel like they are really working super deeply.

Wow, Ben wait till you start to feel it working super deep. Seriously, these exercises are soooo powerful.

Don't forget that once you've mastered the pulses that we talk about on he DVD - go for the pelvic floor pulse. Woopedy do!!! When you work with the straight leg and pulse with the PF you'll feel everything so much deeper.

You'll find that you won't be able to do many pulses (probably 30 max) but the effects and benefits and 100% pure immediate body sculpt.

Take your mind right into the muscles you're working - and as you pulse slow and deep pulses, not rapid superficial pulses - conciously lengthen through the heel (keeping the sit bone crown counterpull) and feel how the pelvic floor pulse lifts and draws upwards the muscles at the back of the leg and wrapping around the base of the behind.

Then get your partner to take another pic of your butt
Sandrax

[Sandrahanna]

Originally Posted by ThyckeCutie

Thanks Sandra. I will try this next time I do evolution. Was I feeling it in the right places?

Yes, when you engage the pelvic floor it stretches the inner thighs and turns the legs in an outward movement. So I would say you are definitely using your pelvic floor. That is why now is a good time for you to 'let it go' a bit so that you can work on the concept of 'relaxing in to position'.

When you want to change a part of the body it is soooo normal to try to hard so we have a tendency to 'muscle in' to the exercise.

It really isn't necessary to get results- they come quicker when you don't put too much effort in to an exercise. Replace the 'effort' with 'accuracy'.

However, from reading your posts TC, you are going along great. When you are ready to take on a new concept you will hear it differently and then be able to apply it. This can take time but be assured that you will always continue to get results.

I would still recommend listening and watching the Concept chapter at least once a week. You'll be suprised what didn't make sense before suddenly does and you're suddenly on a different path getting quicker results.

Sandrax

[planetbenjamin]

Originally Posted by Sandrahanna

Wow, Ben wait till you start to feel it working super deep. Seriously, these exercises are soooo powerful.

Don't forget that once you've mastered the pulses that we talk about on he DVD - go for the pelvic floor pulse. Woopedy do!!! When you work with the straight leg and pulse with the PF you'll feel everything so much deeper.

You'll find that you won't be able to do many pulses (probably 30 max) but the effects and benefits and 100% pure immediate body sculpt.

Take your mind right into the muscles you're working - and as you pulse slow and deep pulses, not rapid superficial pulses - conciously lengthen through the heel (keeping the sit bone crown counterpull) and feel how the pelvic floor pulse lifts and draws upwards the muscles at the back of the leg and wrapping around the base of the behind.

Then get your partner to take another pic of your butt
Sandrax

I know that people who have never done Callanetics don't believe this, but I can see an actual difference in the mirror right now after doing these exercises correctly. I would post another picture but my partner is sleeping (well it is nearly 1.30am here!). I remember reading a comment from Callan Pinckney a few years back where she said that with these new exercises she could change her famous '10 Years Younger in 10 hours' phrase to '10 years Younger in 5 hours'. Now I believe her!! God, I love Callanetics!

[Sandrahanna]

Hi

OOOPS It's been brought to my attention that I'm saying one thing and meaning another in the 1st hip and behind exercise on Evolution.

Welcome to a class at my Callanetics studio - Sandra often says one thing but means something else.

The pulse for the bent knee exercise should be either "pulse the knee back" or "an outward circular motion" or "in a back and forth rotational movement".

Sorry about this I can imagine how confusing it would be, especially as the demonstrator would be doing it as it should be done..again, exactly as is in my class.

Hope this clears this up and thanks for bringing it up.

Sandrax

[Sandrahanna]

Originally Posted by planetbenjamin

I know that people who have never done Callanetics don't believe this, but I can see an actual difference in the mirror right now after doing these exercises correctly. I would post another picture but my partner is sleeping (well it is nearly 1.30am here!). I remember reading a comment from Callan Pinckney a few years back where she said that with these new exercises she could change her famous '10 Years Younger in 10 hours' phrase to '10 years Younger in 5 hours'. Now I believe her!! God, I love Callanetics!

Aren't they just great? Good for you.

But now you should be in bed. sweet dreams
Sandrax

[cassie2]

Originally Posted by Sandrahanna

The arch is very soft and in the low back only. In a class, and with a beginner, I place my hand on my students low back to encourage the arch.

It really is a very gentle movement. We create this 'soft' arch of the low back before engaging the pelvic floor in this exercise to ensure that NO curling takes place during this exercise.

This is a fantastic exercise (both bent leg and straight leg) for toning the deep layers of the buttocks and also fabulous for smoothing the back of the leg so improving the appearance of cellulite or orange peel skin. So, it's a big time fav at my studio and with me. I fell in love with it the very first time I tried it.

To get the most out of the exercise - as with all - it is important to pulse only while keeping the stretch out through the counterpulls.

On the first exercises with bent knee; the counterpull is between the sit bone and knee. Your aim is to always create tautness through the muscles that you are training so that the pulse gets right in to the deeper muscles.

So, as you pulse keep the sit bone lengthening back and the knee lengthening forward. This action alone will prevent you from curling the pelvis.

Remember, absolutely no curl when doing these two hip and behind exercises. Your low back will be in a neutral position - not curled and not arched.

Also, check that as you pulse your keep the stretch out of the pelvic floor through the spine and crown of head. Doing this isolates the muscles in the buttocks and the back of leg even more. So never under estimate the effect of keeping the counterpulls in place. That is why it is reiterated again and again throughout each exercise.

I would always recommend practising this exercise in the beginners position first, which is lying down. This enables to you to focus more on what is happening at the base of your behind.

As you become stronger you will feel this more right at the base of the behind and back of leg.

If you feel any discomfort in your low back - check that you're not curling your pelvis and that you have your hips aligned (stacked). Watch that the hip doesn't roll back as you pulse. Keep checking your alignment as you work.

Sorry, I've rambled on about this exercise - but it happens to be one of my favs and the results you can get are amazing so it is worth perfecting the technique.

The combination of the traditional hip and behind with these two newer positions are fantastic.

Good luck and let me know if this helps. It's like teaching in a class if one method of describing doesn't work - we use another.

Sandrax

Thank you SO much for explaining this in such detail. I've been doing them wrong! I can't wait to do it the right way tomorrow.

[pixiepeanut]

4th hour done!

I wish I could have more hours done, but I guess being a newbie at this, 2 times a week is okay? (its only my 2nd week done).

I was so sore in the glutes the other day. I could really feel it deep and I felt it for at least 2 days afterward....I remembered Sandra's advice not to let more than 3 days go between workouts. So tonite it was either Callanetics or taxes...Hmm, hard choice!

I feel like I'm doing better at the pelvic scoops. I keep reminding myself--pelvic floor, pelvic floor!

Going to hang in there until 10 hours done then, I'll measure...

Take care everyone.
Cindy

[skinhealth]

38th hour of 10 in 10 completed this morning!

I also want to thank you Sandra for giving your time so generously to help us. Your tips have been truly invaluable. With the few tips I've incorporated thus far I'm already seeing & feeling results faster!

[3Diva]

Originally Posted by lisabinil

Me too-mine lay on my stomach when I am trying to do abs exercises. I did notice a pic in the 10 in 10 book where a lady has a cat on her tummy too.

Count yourself lucky, my 21-month old, Ava a.k.a PowerHouse comes running across two rooms and bellyflops on top of anyone foolish enough to lie on the floor.

Needless to say, that was the last time I did Callanetics when she was awake!

[Sandrahanna]

I think someone asked a few pages back regarding where to feel the muscles working in the 1st ab exercise in Evolution.

When you wave the arms to the front you will feel it more in the lower abs.

When you rotate to the side you will then start to feel it in the obliques, creating a smaller waistline.

Throughout this entire sequence you are toning the abdominals from the pubic bone up to ribcage.

TIPS
Don't bring your arms up higher than eyebrow level.

Sometimes new students allow their shoulders to rise up to ears when they bring their arms up. This can create a lifting of the ribcage and a loss of support and 'peak' positioning (your best position). So, keep your shoulder blades down to hips and wide so the upper back is broad and relaxed.(4th counterpull).

Also, when you rotate to the side - check your shoulders - it's still important to keep the shoulders blades down and broad Keeping the ribcage melting in towards the spine consistently, not poking out or lifting.

Breathe deeply while you train - I like to inhale as I raise the arms and focus on the lengthen through crown and knee/heel and exhale as the arms lower.
Also, inhaling as I wave to the side, exhaling as I bring the arm to the front.

Also, don't lock your elbows. The movement should feel fluid and light.

Although you'll feel tautness in the thighs as the PF engagement creates the outward rotation of the legs; try to relax the surrounding muscles as much as possible.

Don't squeeze your buttocks and you definitely don't want to feel anything in your low back. If you do raise your torso up a little and keep your arm waves smaller.

Keep your feet relaxed - if you feel loss of balance slide your feet away a little.

You may, however, as you strengthen - feel the muscles wrapping round to the back from the waist up. Breathe in to this, the deep ad muscles wrap around here like a girdle. However, if you ever feel sharp jolting pain please stop straight away.

Once again, the more you relax, expanding outwards from the PF and let go, the deeper you'll feel it and the quicker the results.

Sandrax

[lildragonfly]

Im sorry to be a broken record on this but when i tighten my PF my sitbones tighten too, are they not supposed to on ab exercises?

[3Diva]

Wow, all this valuable information... thank you Sandra. I haven't even gotten to Evolution yet. I'm restarting 10 in 10 after a few months of being missing in action.

Do you recommend going to Evolution after 10 in 10 or Super?

Also, I noticed someone quoted you as saying you should never go longer than 3 days without a session... do you start to lose ground that quickly?

Anyway, thanks a lot.

BTW, has anyone else thought that it might be incredible to put together a website that saves all these valuable tips and keeps them in one place like an FAQ? I'd volunteer if I was more familiar with program.

[ThyckeCutie]

Originally Posted by Sandrahanna

Yes, when you engage the pelvic floor it stretches the inner thighs and turns the legs in an outward movement. So I would say you are definitely using your pelvic floor. That is why now is a good time for you to 'let it go' a bit so that you can work on the concept of 'relaxing in to position'.

When you want to change a part of the body it is soooo normal to try to hard so we have a tendency to 'muscle in' to the exercise.

It really isn't necessary to get results- they come quicker when you don't put too much effort in to an exercise. Replace the 'effort' with 'accuracy'.

However, from reading your posts TC, you are going along great. When you are ready to