CALLANETICS CHALLENGE APRIL 2008

[mrs lightyear]

HI ladies and thanks for the welcome

I have just done BC. Those back exercises at the end of sooooooo goooood!

I've now done 2 hours of callanetics. Woo hoo! Already I feel slimmer and more centered. And I am sleeping much better!

[napbella]

Completed my 4th hr last night and will do an hour tonite. I also took pics in the beginning, I will do a comparison after 10 hrs to see if I'm making any progress. I think I can see a diff in my knees, not as much jelly jiggling. I know I need to work on perfecting my form also. I'm aiming for 20 hrs in April. Good luck ladies and gents.

[nefercat]

Originally Posted by skinhealth

Up until now I have been doing Callan every other day and I alternated with Tae Bo and just silly dancing.
I'm trying now to do 5 days of Callan in a row and 5 days off - I try to do Tae Bo and dancing on most of those days as well.




What are these books with a plural you speak of?
I just have the 10 years Younger in 10 hours....I've never seen others.
If there are others - I would love to see them. The more help, the better
TIA

Hi, the first Callanetics book I bought way back in the '80s was "Callanetics Countdown", a 30 day program. I would describe it as a blend of the Beginning Callanetics video and the Quick Callanetics series of videos.

It is nice in that you choose 1, 2, or 3 areas to focus on (abs, hips/behind, thighs/legs). Then you do a 30 day program, beginning with easier positions and fewer reps, and progressing through four phases over the 30 days to the standard Callanetics form with the standard number of reps. The pictures are very clear and the text very helpful. It is a large format book like the 10 in 10 book.

In the mid-90s, Callan published "Callanetics: Fit Forever". It is a smaller format book. She discusses nutrition and stress in addition to her Callanetics, and she also offers the Cardio Callanetics program. The pictures are detailed but small--I was not able to try Cardio Callanetics until the video came out last year. I don't really know if the new Cardio program is the same as the one in her book, but the principle is the same; no impact aerobics that can be done barefoot.

The books are readily available on Amazon. I really like having all three books.

[nefercat]

Okay, I'm in. I try to do 3-4 reasonably complete Callanetics workouts each week (started in February for "real", I'm getting my routine down). By complete, I mean

Callanetics--Original
Callanetics AM/PM
Quick Callanetics--all three
Callanetics Evolution
CardioCallanetics--Toning portion (shorter version of Evolution)
Super Callanetics--I own it, but am not ready for it!

I use the shorter workouts during the week after work.
I try to do 10/10 and/or Evolution on the weekend.

Mornings before work during the week are for cardio.
I try to do three 15 minute upper body strength workouts each week.

One routine I particularly like is:
Morning: Leslie Sansone AM 1 mile walk and AM Callanetics
Evening: Leslie Sansone PM 1 mile walk and PM Callanetics.
I do this one day a week on a day I know I just can't do anything too intensive.
(You can tell the PM videos because Leslie and Callan both wear black lace "formal" aerobic tops, heehee, )

[lildragonfly]

1 hr completed

[Sandrahanna]

Originally Posted by siamesegirl

What i have one with 10/10 is i have replaced "tightening the behind" with PF engagement, so it works out to the same PF engagement in BOTH 10/10 & Callanetics Evolution.
I'm i right about this Sandra?? Agnes??......I sure i'm right....

Absolutely right Noreen - in 10/10 Callan was really getting us to engage our pelvic floor by reminding us to keep our behind tight. To get even better results from 10/10 use the PF engagement. This will stabilise and protect the body AND intensify everything - yeh!!! :

[soulwings]

I'm in.

[Sandrahanna]

Originally Posted by lowcarblulu

I've had some problems with my right knee in the past and I was wondering if there were any alternatives... especially for the thigh stretch and pelvis exercises. Can't seem to get in the position.

Any hints would be greatly appreciated! Thanks.

Hey there

I just love you all sooo much - this site is awesome I would have loved this back in the 80's when I was working through the 10/10 book.
Having all this wonderful support.

There is so much that you can do to modify each exercise. So please keep asking.

AS far as knees are concerned. First, as I think Twyla suggested, find something to knee on to support the knee.
If that doesn't work you can do pelvic exercises and thigh stretch by holding on to a barre or other support (kitchen sink can be good if you can get a firm enough hold).

Standing Pelvic Roations

1. Stand with your feet hip width apart holding on to your barre (make sure you have a good hold)

2. Bend your knees and sit back. Your knees must be placed right over the middle of your toes and be stationary as you train.
Your shoulder and hips must be alignment with your back long and straight.

3. Engage your pelvic floor and stretch up to the ceiling.

4. Now, take your hip over to the right then curl your pelvis to the front over to the left them back over to the right. So, exactly the same movement as you would perform on the floor kneeling.

4. Repeat to the other side.

TIPS

Keep your pelvic floor engaged (or the base of the behind tight)
Keep the upper back and low back relaxed
Curl your pelvis from the base of the behind
Maintain a maximum stretch up out of the pelvic floor to bring more tautness in to the muscles.

To Intensify

When you curl to the front and keeping your pelvic floor tight - pulse your pubic bone up and in towards the navel. Be aware of how you feel this in the base of the behind. When you are ready create this pulse from the pelvic floor. So, you would pulse the muscles between the sit bones (at the base of the behind) deeper and closer together.

This will promote further toning of the buttocks and back of legs.

Standing Stretch:

After the exercise bring your right foot in to your right hand by bending your knee to the back.
Engage your pelvic floor, stretch your spine up and then curl your pelvis from the base of your behind. Feel the stretch right down the front thigh. HOld the stretch for 20-30 seconds.

Repeat to the other side.

This is really powerful for the front thighs also so I teach them in class as a variant to kneeling pelvic rotations in class.


I hope this makes sense.

[Sandrahanna]

Hi all,

I'm off to teach a class but will be back later.

[lowcarblulu]

Originally Posted by Sandrahanna

Hey there

I just love you all sooo much - this site is awesome I would have loved this back in the 80's when I was working through the 10/10 book.
Having all this wonderful support.

There is so much that you can do to modify each exercise. So please keep asking.

AS far as knees are concerned. First, as I think Twyla suggested, find something to knee on to support the knee.
If that doesn't work you can do pelvic exercises and thigh stretch by holding on to a barre or other support (kitchen sink can be good if you can get a firm enough hold).

Standing Pelvic Roations

1. Stand with your feet hip width apart holding on to your barre (make sure you have a good hold)

2. Bend your knees and sit back. Your knees must be placed right over the middle of your toes and be stationary as you train.
Your shoulder and hips must be alignment with your back long and straight.

3. Engage your pelvic floor and stretch up to the ceiling.

4. Now, take your hip over to the right then curl your pelvis to the front over to the left them back over to the right. So, exactly the same movement as you would perform on the floor kneeling.

4. Repeat to the other side.

TIPS

Keep your pelvic floor engaged (or the base of the behind tight)
Keep the upper back and low back relaxed
Curl your pelvis from the base of the behind
Maintain a maximum stretch up out of the pelvic floor to bring more tautness in to the muscles.

To Intensify

When you curl to the front and keeping your pelvic floor tight - pulse your pubic bone up and in towards the navel. Be aware of how you feel this in the base of the behind. When you are ready create this pulse from the pelvic floor. So, you would pulse the muscles between the sit bones (at the base of the behind) deeper and closer together.

This will promote further toning of the buttocks and back of legs.

Standing Stretch:

After the exercise bring your right foot in to your right hand by bending your knee to the back.
Engage your pelvic floor, stretch your spine up and then curl your pelvis from the base of your behind. Feel the stretch right down the front thigh. HOld the stretch for 20-30 seconds.

Repeat to the other side.

This is really powerful for the front thighs also so I teach them in class as a variant to kneeling pelvic rotations in class.


I hope this makes sense.

Sandra!

It makes perfect sense! Thanks so much!!! I'll give this a try this evening and will let you know how it works out.


Lulu

[Sandrahanna]

Originally Posted by planetbenjamin

I've been doing a mixture of Evolution and 10/10. Recently I have started SuperCallanetics. I actually had a bit of a revelation last night. I have been struggling with the "Open and Close" exercise but something just clicked last night and my stomach completely took over from my thighs. I somehow found a way to relax more. I did about 30 in a row. Now this morning my stomach is killing me (in a good way!).


I have a question about the stomach exercise where you do the arm waves. In SuperCallanetics in seems like you have the back very rounded, but in CallaneticsEvolution it looks like the back is quite straight. How does this affect the exercise? Also, in Evolution when you sweep your arm to the side are you rotating from the upper back or more from the waist?


PS. Sandra...you're 52????! Oh my god! I was talking with my partner last night and we placed you at about 37. So Callanetics has made you 15 years younger!!

Hi Ben,

Sounds like you just experienced the art of 'letting go' when training. Doesn't it feel awesome? This is the most challenging concept in Callanetics of all I think so you should be rapped However, when you get it everything changes in your workout. Your muscles will remember how much deeper everthing feels and the results accelerate BIG TIME!

I will be back with more for you and Twlya for abs but when you apply the 'allowing your body to open and let go' principle while working out you will notice a huge difference to the exercises.


When you are training abs (infact all the exercises) keep your pelvic floor tight and focus on lengthening out of the PF as you pulse.

When I do abs I get in to the position. I make sure my abs are drawn down in towards my spine and lengthen out as much as possible through spine/crown of head and through legs to heels or knees.

You want to be aware of a drawing down/in and upwards of your abs and allow that to flow out through your spine.

God, I hope this makes sense - I'm trying to experience it as as type and can feel my abs drawing in and up. It is almost like an internal lifting sensation - which, of course, comes from the pelvic floor.

I tell my students to focus on keeping the pelvic floor tight as you can and then feel a flowing internal stretch out the muscles in both direction.

Ultimately, what we always want to do in EVERY exercise is to create as much tautness in the muscles throughout the body as possible so that when you start to pulse the pulse will penetrate deeply to change the muscle length. By stretching out of the pelvic floor in both directions (counterpulls) we are tricking our body in to using our core muscles and not just the surface musles.

And that is why Callanetics exercises as so effective at changing body shapes - rapidly


See ya later

[lisabinil]

Originally Posted by mevluvmark

Thanks lisa, have you tried dry brushing? Some say it will tighten loose skin, i have been doing it for about a couple of months now. They say it take 6 month to a year to see real results. Girl, you look so good. Do you honestly think you need one? I can't afford a tummy tuck, maybe callan will help. How much weight have you lost total?

Mev

I spent several years at an obese weight and lost from 287 to 160, got sick and regained to 214. Now I'm at 190 and I've seen 2 plastic surgeons when I was at 160 and of course my PCP-nope need surgery. My tummy doesnt look that good all the time but thanks for the compliments. I have also gotten 2 infections in my belly button from the skin folds and my PCP is documenting it-when my arms are up it looks a whole lot better.

[pixiepeanut]

Yay! Hour #1 of Callanetics done! My legs feel like Jello! But I feel really relaxed! Couldn't do all the reps, of course, and went at my own pace. I like what Callan says at the end (I think for the SuperCallanetics "ad") how you do the exercises as you understand them and you know that you're doing them right...or something like that I think it rhymed somehow!

Thank you Sandra Hanna for all the awesome info on form, etc. Its very interesting and illuminating!

Cindy

[planetbenjamin]

Originally Posted by Sandrahanna

Hi Ben,

Sounds like you just experienced the art of 'letting go' when training. Doesn't it feel awesome? This is the most challenging concept in Callanetics of all I think so you should be rapped However, when you get it everything changes in your workout. Your muscles will remember how much deeper everthing feels and the results accelerate BIG TIME!

I will be back with more for you and Twlya for abs but when you apply the 'allowing your body to open and let go' principle while working out you will notice a huge difference to the exercises.


When you are training abs (infact all the exercises) keep your pelvic floor tight and focus on lengthening out of the PF as you pulse.

When I do abs I get in to the position. I make sure my abs are drawn down in towards my spine and lengthen out as much as possible through spine/crown of head and through legs to heels or knees.

You want to be aware of a drawing down/in and upwards of your abs and allow that to flow out through your spine.

God, I hope this makes sense - I'm trying to experience it as as type and can feel my abs drawing in and up. It is almost like an internal lifting sensation - which, of course, comes from the pelvic floor.

I tell my students to focus on keeping the pelvic floor tight as you can and then feel a flowing internal stretch out the muscles in both direction.

Ultimately, what we always want to do in EVERY exercise is to create as much tautness in the muscles throughout the body as possible so that when you start to pulse the pulse will penetrate deeply to change the muscle length. By stretching out of the pelvic floor in both directions (counterpulls) we are tricking our body in to using our core muscles and not just the surface musles.

And that is why Callanetics exercises as so effective at changing body shapes - rapidly


See ya later

Thank you Sandra, that all makes perfect sense. I'm going to put all that into place when I do it tomorrow

[itsALifestyle]

Originally Posted by Sandrahanna

Hi Ben,

Ultimately, what we always want to do in EVERY exercise is to create as much tautness in the muscles throughout the body as possible so that when you start to pulse the pulse will penetrate deeply to change the muscle length. By stretching out of the pelvic floor in both directions (counterpulls) we are tricking our body in to using our core muscles and not just the surface musles.

And that is why Callanetics exercises as so effective at changing body shapes - rapidly

See ya later

Hi Sandrahanna,
Thanks for your tips. I have a question about your post in bold letters above. Does that mean that we are to tense the muscles we are working but relax elsewhere?

Hi everyone! The posted progess pictures are incredible!

I did The Bar Method Designer Sculpting last night. Tonight, I'll do Pure Barre and Quick Callanetics Hips and Behind.

[happyladi]

Sandrahanna, thanks exceedingly for your tips. This afternoon I did CallaneticsEvolution doing the PF's the way you explained. I had been doing like a sustained Kegal, which only made me....umm...yeah. But the way you explained made a total difference in how every move felt, almost like I'm starting over. Here I start my 3rd month of consistant Callanetics. I have pictures, I'll try to post when I have time to figure out how! I've only lost 1/4" here and there, (after that first initial "whoosh" of inches I had @ first) but everything looks so different. And I'm getting a waist. I'm so thrilled. I've NEVER had a waist.

[Richie]

Hello everyone! Just wanted to say "hi" as I've only just registered (specifically because of the Callanetics love pouring out from these threads)!

[speds]

1 hour 10/10 done! 2 hours in April; 5 hours total...
It's weird, today I could actually feel myself getting better at some of the stuff (still struggle with the stomach ones - getting them all in) but my flexibility is improving little by little!

[Sandrahanna]

Originally Posted by itsALifestyle

Hi Sandrahanna,
Thanks for your tips. I have a question about your post in bold letters above. Does that mean that we are to tense the muscles we are working but relax elsewhere?

Hi everyone! The posted progess pictures are incredible!

I did The Bar Method Designer Sculpting last night. Tonight, I'll do Pure Barre and Quick Callanetics Hips and Behind.

HI,

No, you never tense any muscles at any stage. The stretching out of the pelvic floor creates length and stretch of muscles, in other words 'tautness'. The stretching creates the tautness not you actively tensing your muscles.

I hope this makes sense.

Sandrax

[Sandrahanna]

Originally Posted by happyladi

Sandrahanna, thanks exceedingly for your tips. This afternoon I did CallaneticsEvolution doing the PF's the way you explained. I had been doing like a sustained Kegal, which only made me....umm...yeah. But the way you explained made a total difference in how every move felt, almost like I'm starting over. Here I start my 3rd month of consistant Callanetics. I have pictures, I'll try to post when I have time to figure out how! I've only lost 1/4" here and there, (after that first initial "whoosh" of inches I had @ first) but everything looks so different. And I'm getting a waist. I'm so thrilled. I've NEVER had a waist.

That's my pleasure. It is worth understanding how to correctly engage the PF as consistent use of these muscles brings quicker and superior results.

[lowcarblulu]

1 hour 10/10 completed.

Sandra - I used your modifications for the pelvic rotations and it worked like a charm!
I used the same position for the pelvic scoops - was this OK?

And I tried Twyla's suggestion for the thigh stretches - got a great stretch in... and no stress to my knees!

Thanks again to everyone for your suggestions! Lulu

[missmattie]

This morning I did the AM portion of AM/PM and will do PM in a little bit. I'm trying to find a way to get in my workout without having to get up at 5 a.m. (easy for some, not so easy for me, but doable.). I like the AM/PM workout, but I also really like CallaneticsEvolution which I got for Christmas. Is it okay to split up the Evolution segments into 2 parts (or even 3) throughout the day? or will splitting it up cause the workout to not be as effective? If it is okay to divide up the exercises into 2 parts, does it matter which segments you do a.m. and which p.m.? I really love Callanetics and will make myself get up at 5 a.m. a couple of mornings a week if that's the best way.
Kathy

[ThyckeCutie]

1hr of Callen Evolution Completed. The ab exercises are a killer

When you tighten the pelvic muscles, is the bottom of you behind supposed to be tight and kind of sucked in?