CALLANETICS CHALLENGE APRIL 2008 - Page 8

Sandrahanna · 04-02-2008, 08:59 PM

Quote:

Originally Posted by bridetobe

Another newbie!

I have competed 4 hours of 10 in 10, and am beginning to notice tiny changes (in my saddlebags and abs).

As you may have guessed from my name, I am getting married soon (August) so am trying to slim down for my honeymoon.

I will be doing 10/10 3 times a week, cardio 3 times a week and eating healthily. I am hoping this will be enough to make a big difference in 4 months. So my April aim is to do Callan at least 12 times. I did take measurements and photos before I started, so may update with progress, if any, after I have completed 10 sessions.

A question for the more experinced Callan fans, when you are doing the leg stretches with the leg on the bar, should your standing hip be turned out to the side or facing forwards. I am getting a bit of pain in my standing leg knee and am trying to figure out why? Hope that makes sense!

Thanks, BTB

Hi BTB and congratulations,

Try to keep your hips and standing foot facing forward. If balance is a problem in the beginning you can turn your foot out slightly until you feel stable.

Also, stay lifted up off the standing let to take the weight off. Check that your hips are even and that the hip of the leg that is up on the barre is not risen up higher than the other side. If it is try to find something lower to rest your leg on so that you can keep your hips even. Also, bend from the hips not from the low back or waist. Stay stretched out.

Hope that helps

Sandrax

Sandrahanna · 04-02-2008, 09:02 PM

Quote:

Originally Posted by mariad

Hi Everyone
I have been lurking for a few weeks now and have got 3 hours of 10/10 under my belt this week,I am so inspired by your pic's and dedication,well done to you all.
I would like to join the April challenge and have just finished my first hour for April.
What I have a slight issue with ,is, that when I do the pelvic rotations and the thrust's I get terrible cramp in my toes and they get all mixed up and I have to stop,this is really annoying as I really want to finish all the tape,has anybody got any idea's please.

Regards
Maria

ps That was posted yesterday,will have today off and aim for at least 15 hours this month

Hi Maria,

Try resting your feet/toes on a soft low pillow or small rolled up towel until your thighs become stronger. This is a common problem in the beginning.

Sandrax

Sandrahanna · 04-02-2008, 09:05 PM

Quote:

Originally Posted by WATCH-ME-SHRINK

Ditto on the ab Q's for me too, Sandra.

And most certainly ditto on the 52 years young!

Hi Twyla,

I've answered to Ben's thread so hope you see it. You give great advise by the way

When are you going to teach

Sandrax

Sandrahanna · 04-02-2008, 09:16 PM

Quote:

Originally Posted by metqa

Um, can the bar exercises be done without the bar. I don't have tables or chairs, the sofa is only3 feet high at it's highest and the only other tall furniture are wobbly freestanding shelves. The kitchen counter seems too tall for the leg lift thing, plus I'd be kissing cabinet!

I can do the hamstring stretch on the sofa, since I'm not flexible yet, but the one where you sit and lift your bent leg, I just lean over for that one and try to sit as straight as possible. Am I missing out on the workout by not having a bar substitute.

Hi,

I'm assuming you're talking about the hip and behind workout? IF so, You are correct in how you do them without a barre or support.

Place one leg bent in front as is demonstrated on the video. Rest your forearm down and keep your shoulder over your elbow. shoulders are relaxed and down. Now bend your other leg to the side with the knee in line with the hip.
Tighten the base of the behind and lift the knee up - then move it back a bit more. From that position start pulsing your knee back.

TIPS

Try not to collapse over the supporting arm, or collapse down on the arm so that your shoulder rises up to your ears. Keep your hip and waist relaxed so that you aren't using the upper part of the behind to pulse the knee back; the movement only comes from the knee. Don't forget to keep the base of the behind tight. The more you stretch up through the spine and also through the knee the more you'll feel it working at the base of the behind. This also is something you feel more as you become stronger.

Hope this helps you
Sandrax

Sandrahanna · 04-02-2008, 09:26 PM

Quote:

Originally Posted by ThyckeCutie

I found this article. Experts correct me if Im wrong. This is mainly for women "IF" this is correct.

How do you exercise your pelvic muscles?
Find the right muscles. This is very important. Your doctor, nurse, or physical therapist will help make sure you are doing the exercises the right way.

You should tighten the two major muscles that stretch across your pelvic floor. They are the "hammock" muscle and the "triangle" muscle. Here are three methods to check for the correct muscles.

Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.

Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, those are the right muscles for pelvic exercises.

Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

You got it!!! When I'm trying to explain to a male about the pelvic floor and how to activate, I just tell him to think that he needs to hold in wind - they get it straight away

The outer layer of the pelvic floor is the pubic bone to the tailbone (the holding in a wee muscle) The middle layer is a hip to hip layer (the hammock you mentioned) and the inner layer is the muscles between the sit bones.

Sandrax

Sandrahanna · 04-02-2008, 09:35 PM

Quote:

Originally Posted by 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

Hey Kathy,

Absolutely, make Callanetics exercises fit to suit your day. I used to do 10/10 when it was first released in the 80's by wearing my leotard (give me a break it was the 80's after all) around the house and I would start the day with the warm up to abs. Later on when my children were asleep or otherwise occupied I would do some more and then probably finish the program before dinner.

It was the only way I could do the program as I would never have found time to do the whole hour. When AM/PM was released it became my all time fav for regular use.

So, go for it

Sandrax

PS the leotard was a shocking pink

rugbyprincess · 04-02-2008, 10:00 PM

I completed hour 11 (11 more to go for this month) last night. I tried to engage my PF per all the great instructions everyone has been giving. All of the exercises were really hard! I thought I was getting better and stronger, but I guess that PF work takes everything to a new level. Thanks Sandra and everyone else!

I had my sister help me take pictures and measurements before I did my work out. I'll take measurements at the end of the month and new pics to post.

I have a question. Has anyone tried the South African Callanetics DVDs?

VGrace · 04-02-2008, 10:12 PM

Completed 1 hour of 10/10

Sandra Hanna are the behind and hip excersizes good for the upper outward thigh,right below the hip? Thats my major problem area. they are wider then my hips!

Sandrahanna · 04-02-2008, 10:44 PM

Quote:

Originally Posted by VGrace

Completed 1 hour of 10/10

Sandra Hanna are the behind and hip excersizes good for the upper outward thigh,right below the hip? Thats my major problem area. they are wider then my hips!

Hi,

Yes they are great for that whole area. Using your pelvic floor (PF) muscles consistently will encourage that area to shape quicker. I used to have terrible saddlebags but once I learnt how to effectively use the PF they changed very quickly. Make sure when you do the straight leg position that you stretch the leg out to its maximal length (without locking the knee though).

Good luck and let me know how you go.

Sandrax

skinhealth · 04-02-2008, 11:02 PM

another hour of 10 in 10!!

I believe I posted last that I was going to do 5 days in a row and then 5 off - I meant 2 off.
Is anyone doing this?

Thank you Sandra for being here - I'm learning so much. I engaged my PF throughout this last workout and really felt a difference. It really helped with the ab workouts - was able to relax lower back better.
I just ordered CalleneticsEvolution - can't wait until it gets here!

Sandrahanna · 04-03-2008, 12:19 AM

Hi all,

You all inspired me to pull out Callans 10/10 DVD and do a traditional workout while incorporating the Evolution Concepts. WOW! I feel amazing! It challenged my body yet again. Thank you for inspiring me.

One of the reasons why I did this is that I wanted to refamiliarise myself with the workout as so many of you only practise with this DVD. Soooo, I have some tips I'd like to share with you. Especially with regards to the leg exercises. I have to get ready to teach my evening class (most of you are probably slumbering as I type) but I'll quickly leave you with something.

For both leg exercises:

Before I detail the exercise - you must have a firm support to hold on to for this positioning. The back of a chair won't work as you need the barre/support to take your weight as you sit back.

For both leg exercises:

Stand up against the barre up as high as you can on the balls of your feet. Rest your heels together. Your legs are turned out to the side but try not as wide as Callan demonstrates.

Tighten your PF and stretch up through the spine. Align your shoulder blades back down and broad.
Now, keeping the stretch up bend your knees and sit back (don't go down to low at this stage). Your back wants to be straight.

Now, add your 1st curl from the base of the behind. Focus on curling up as high as you can, keeping your shoulders over your hips and stretch the crown of your head even further (also, don't round your back as much as Callan).
Release the curl and go down with a straight back for the 2nd level and repeat the curl.
Release and go down for a 3rd level. So, do 3 sets of this working as low as you can but never take your behind lower then your knees.

TIPS

Keep your knees over your toes don't allow them to move forward over your toes. You'll know if this happens as you'll feel pressure in your knees.
Also, you can gradually bring your knees closer together.
Don't allow your shoulders to pull forward as you do this. Keep your shoulder blades down to hips and wide. You'll feel the legs work deeper.
Don't move up and down with a curled pelvis - you'll feel this in the knees also. So make sure you have completely released the curl before you move up and down.

If you feel pain in knees - lower your heels until comfortable.

For the 2nd leg exercise be in the same position. To intensify this use your pelvic floor to move you up and down. It may release as you go down but engage before you come up. Think that you're drawing up energy from below your behind as you drawn the sit bones closer together.

Then watch your legs change yet again and become even stronger. This will give you great muscle definition through the quads. REmember, stay stretched out of the PF as you do this. Also, keep lifted up off the legs. And remember to breathe deeply.

Good luck
Sandraxx

planetbenjamin · 04-03-2008, 03:09 AM

Quote:

Originally Posted by Sandrahanna

Hi all,

You all inspired me to pull out Callans 10/10 DVD and do a traditional workout while incorporating the Evolution Concepts. WOW! I feel amazing! It challenged my body yet again. Thank you for inspiring me.

One of the reasons why I did this is that I wanted to refamiliarise myself with the workout as so many of you only practise with this DVD. Soooo, I have some tips I'd like to share with you. Especially with regards to the leg exercises. I have to get ready to teach my evening class (most of you are probably slumbering as I type) but I'll quickly leave you with something.

For both leg exercises:

Before I detail the exercise - you must have a firm support to hold on to for this positioning. The back of a chair won't work as you need the barre/support to take your weight as you sit back.

For both leg exercises:

Stand up against the barre up as high as you can on the balls of your feet. Rest your heels together. Your legs are turned out to the side but try not as wide as Callan demonstrates.

Tighten your PF and stretch up through the spine. Align your shoulder blades back down and broad.
Now, keeping the stretch up bend your knees and sit back (don't go down to low at this stage). Your back wants to be straight.

Now, add your 1st curl from the base of the behind. Focus on curling up as high as you can, keeping your shoulders over your hips and stretch the crown of your head even further (also, don't round your back as much as Callan).
Release the curl and go down with a straight back for the 2nd level and repeat the curl.
Release and go down for a 3rd level. So, do 3 sets of this working as low as you can but never take your behind lower then your knees.

TIPS

Keep your knees over your toes don't allow them to move forward over your toes. You'll know if this happens as you'll feel pressure in your knees.
Also, you can gradually bring your knees closer together.
Don't allow your shoulders to pull forward as you do this. Keep your shoulder blades down to hips and wide. You'll feel the legs work deeper.
Don't move up and down with a curled pelvis - you'll feel this in the knees also. So make sure you have completely released the curl before you move up and down.

If you feel pain in knees - lower your heels until comfortable.

For the 2nd leg exercise be in the same position. To intensify this use your pelvic floor to move you up and down. It may release as you go down but engage before you come up. Think that you're drawing up energy from below your behind as you drawn the sit bones closer together.

Then watch your legs change yet again and become even stronger. This will give you great muscle definition through the quads. REmember, stay stretched out of the PF as you do this. Also, keep lifted up off the legs. And remember to breathe deeply.

Good luck
Sandraxx

Sandra, your advice brings a whole new dimension to 10/10. I can't wait to put it all into practice tonight. You know it would be amazing if for your next DVD you did a re-make of 10/10 incorporating all the new Concepts. I think a lot of us really love that program so much. I would gladly offer my services to be one of your students in it

callaneticsteacher · 04-03-2008, 04:33 AM

Hi everybody, hi Sandra!

God, I haven't been able to visit the board for days again, and there are already 8 pages to go through! Wow, Sandra, it's so amazing to have you here! I didn't want ot believe my eyes ... is it Sandra from the Evolution DVD? Yes, it is!

I have been teaching both the 10/10 and the Evolution, however, I only have started to teach full Evolution classes recently (I am a quite new teacher, got certified on October 2007). As so many other people I feel attached to the traditional workout, however I have been putting more and more of the new ideas and techniques into it as I love them. I have read your tips on how to modify some of the 10/10 exercises, and so far, this is exactly how I modify them. When teaching a traditional class, I also do the first two hips and bum exercises from the traditional workout and a second hips and bum exercise from the Evolution (Three Legged and Big Leg Scissors). I sometimes replace the pelvis circles with the Brutal Scoop - as people favour them, and the front thigh stretch with the Suspension Bridge (although I understand that it first of all stretches the back, and strengthens the pelvic floor, the hip and behind muscles). What do you think about these? I can't wait to read some more tips.

Thank you for your support on this thread! As a teacher, I really appriciate to learn even more from you.

Oh, I'm going to have my first Cardio Callanetics class this evening in a fairly new fitness centre. I have taught the cardio workout a few times at home in my "mini" studio but only for a maximum of 2 people together, so I'm really excited!

Agnes

schrovet · 04-03-2008, 04:34 AM

Sandra,

Thanks for your tips. I am saving them in a file. Really appreciate them.

Lisa

2 hours of Callanetics done

schrovet · 04-03-2008, 05:26 AM

OMG! I am wearing a pair of pants right now that I could not pull up over my thighs last week (before any Callanetics). After one hour of Callanetics, I could pull them up but they were still to tight in the thighs.

After 2 hours, I am wearing them and they fit well. Awesome.

Lisa

WATCH-ME-SHRINK · 04-03-2008, 05:49 AM

Quote:

Originally Posted by Sandrahanna

Absolutely, make Callanetics exercises fit to suit your day. I used to do 10/10 when it was first released in the 80's by wearing my leotard (give me a break it was the 80's after all) around the house and I would start the day with the warm up to abs. Later on when my children were asleep or otherwise occupied I would do some more and then probably finish the program before dinner.

It was the only way I could do the program as I would never have found time to do the whole hour. When AM/PM was released it became my all time fav for regular use.

Great news/tip, Sandra.

I hope to have time later today to read every word of every tip/post you've so graciously taken the time to share with us here. Thank you for your kindness and professionalism. You're heaven-sent.

FreeingMyself · 04-03-2008, 05:57 AM

Thanks everyone

It was a little embarassing to think of my pics for everyone to see, but it was such a drastic difference, I wanted to encourage others to try this and show them that with cardio and combined eating...results were a given!
My family also thinks that it looks like I lost more than 7lbs in between pics even though I didn't!

Another hour done for me as well and a 5 mile run done last night!

Another ego boost was that I tried my husbands Levi's on this morning(TOM and everything!!) and I only need about 2 inches off my "pooch" and they will fit...should have seen my husband's face!!

planetbenjamin · 04-03-2008, 05:58 AM

Quote:

Originally Posted by callaneticsteacher

Oh, I'm going to have my first Cardio Callanetics class this evening in a fairly new fitness centre. I have taught the cardio workout a few times at home in my "mini" studio but only for a maximum of 2 people together, so I'm really excited!

Agnes

Agnes!!!!!!!! It's so nice to have you back. We missed you. Good luck with your cardio class tonight. I'm sure it will be amazing.

planetbenjamin · 04-03-2008, 06:03 AM

Quote:

Originally Posted by rugbyprincess

I completed hour 11 (11 more to go for this month) last night. I tried to engage my PF per all the great instructions everyone has been giving. All of the exercises were really hard! I thought I was getting better and stronger, but I guess that PF work takes everything to a new level. Thanks Sandra and everyone else!

I had my sister help me take pictures and measurements before I did my work out. I'll take measurements at the end of the month and new pics to post.

I have a question. Has anyone tried the South African Callanetics DVDs?

I have all the South African Callanetics DVDS. The exercises are similar to CallaneticsEvolution. They are made on quite a low budget so they aren't as nice to watch or as easy to follow as the CallaneticsEvolution one. I would stick with CallaneticsEvolution and take a look at the South African ones later if you want to try a new routine.

callaneticsteacher · 04-03-2008, 06:24 AM

Quote:

Originally Posted by callaneticsteacher

Hi everybody, hi Sandra!

God, I haven't been able to visit the board for days again, and there are already 8 pages to go through! Wow, Sandra, it's so amazing to have you here! I didn't want ot believe my eyes ... is it Sandra from the Evolution DVD? Yes, it is!

I have been teaching both the 10/10 and the Evolution, however, I only have started to teach full Evolution classes recently (I am a quite new teacher, got certified on October 2007). As so many other people I feel attached to the traditional workout, however I have been putting more and more of the new ideas and techniques into it as I love them. I have read your tips on how to modify some of the 10/10 exercises, and so far, this is exactly how I modify them. When teaching a traditional class, I also do the first two hips and bum exercises from the traditional workout and a second hips and bum exercise from the Evolution (Three Legged and Big Leg Scissors). I sometimes replace the pelvis circles with the Brutal Scoop - as people favour them, and the front thigh stretch with the Suspension Bridge (although I understand that it first of all stretches the back, and strengthens the pelvic floor, the hip and behind muscles). What do you think about these? I can't wait to read some more tips.

Thank you for your support on this thread! As a teacher, I really appriciate to learn even more from you.

Oh, I'm going to have my first Cardio Callanetics class this evening in a fairly new fitness centre. I have taught the cardio workout a few times at home in my "mini" studio but only for a maximum of 2 people together, so I'm really excited!

Agnes

Oh, I edited my post but couldn't post it ...

The way I modify the 10/10 leg exercises:

1. Doing them as in 10/10, and emphasising to round only the lower back and stretch the spine up through the crown of the head.
2. Not letting the knees go beyond the toes (or not too much) holding onto the bar a bit wider with the arms and still keeping the bum under the shoulders (not pushing it out to the back) stretching the spine up. My students feel this as an intensification.
3. Doing both leg plies from the Evolution.

When doing the standing hamstring stretches on the bar and the sitting inner thigh and hamstring stretches, I teach my students to lengthen the spine first by stretching up from the crown and maintaining the spaces between the vertebrae, then to stretch very gently forward from the lower back, and then to round the back down. I go behind the students, place my thumbs just above the hip bones on the sides of the torso, and my little fingers above the thumbs (in a "hand distance"). When I gently push my fingers in and my little fingers upword, they go: Wow! - they stretch more and actually can go a bit lower with the torso.

I also vary the stretches (neck, back) with the new ones - love them!

Thank you Ben! I have been having some hectic weeks recently, it's nice to be back!

Agnes

VilmaMiaK · 04-03-2008, 06:30 AM

Callaneticteacher, Hi

can you explain me the pelvis curl. I don't understand, how to curl. Tell me step by step what to do. Please...

ThyckeCutie · 04-03-2008, 06:31 AM

Quote:

Originally Posted by Sandrahanna

You got it!!! When I'm trying to explain to a male about the pelvic floor and how to activate, I just tell him to think that he needs to hold in wind - they get it straight away

The outer layer of the pelvic floor is the pubic bone to the tailbone (the holding in a wee muscle) The middle layer is a hip to hip layer (the hammock you mentioned) and the inner layer is the muscles between the sit bones.

Sandrax

Thanks Sandra. I tried to do this during evolution last night. It was hard for me to keep it activated but at least I know exactly what to do now

But is your behind supposed to tighten a little when you engage these muscles? Or is everything supposed to be relaxed. In the 10 in 10 Im always seeing them tighten thier behind. I cant really tell in evolution if they are doing so or not. I know when I engage these muscles I ti

04-03-2008, 04:33 AM	#223
callaneticsteacher Senior LCF Member Join Date: Mar 2008 Location: Maidenhead Posts: 83 Gallery: callaneticsteacher	Hi everybody, hi Sandra! God, I haven't been able to visit the board for days again, and there are already 8 pages to go through! Wow, Sandra, it's so amazing to have you here! I didn't want ot believe my eyes ... is it Sandra from the Evolution DVD? Yes, it is! I have been teaching both the 10/10 and the Evolution, however, I only have started to teach full Evolution classes recently (I am a quite new teacher, got certified on October 2007). As so many other people I feel attached to the traditional workout, however I have been putting more and more of the new ideas and techniques into it as I love them. I have read your tips on how to modify some of the 10/10 exercises, and so far, this is exactly how I modify them. When teaching a traditional class, I also do the first two hips and bum exercises from the traditional workout and a second hips and bum exercise from the Evolution (Three Legged and Big Leg Scissors). I sometimes replace the pelvis circles with the Brutal Scoop - as people favour them, and the front thigh stretch with the Suspension Bridge (although I understand that it first of all stretches the back, and strengthens the pelvic floor, the hip and behind muscles). What do you think about these? I can't wait to read some more tips. Thank you for your support on this thread! As a teacher, I really appriciate to learn even more from you. Oh, I'm going to have my first Cardio Callanetics class this evening in a fairly new fitness centre. I have taught the cardio workout a few times at home in my "mini" studio but only for a maximum of 2 people together, so I'm really excited! Agnes Last edited by callaneticsteacher : 04-03-2008 at 04:58 AM.

04-03-2008, 05:57 AM	#227
FreeingMyself Senior LCF Member Join Date: Aug 2007 Location: Clayton, NY Posts: 523 Gallery: FreeingMyself Stats: 206(highest 270,size 22)/146-48/135(revised goal) WOE: Lower Carbs and resting for ovary's sake.. Start Date: June 25th, 2007	Thanks everyone It was a little embarassing to think of my pics for everyone to see, but it was such a drastic difference, I wanted to encourage others to try this and show them that with cardio and combined eating...results were a given! My family also thinks that it looks like I lost more than 7lbs in between pics even though I didn't! Another hour done for me as well and a 5 mile run done last night! Another ego boost was that I tried my husbands Levi's on this morning(TOM and everything!!) and I only need about 2 inches off my "pooch" and they will fit...should have seen my husband's face!! __________________ GOODBYE 150's!!!!!! ~Lack of will power has caused more failure than lack of intelligence or ability~ Flower Newhouse ~Hard work does not guarantee success, but no work guarantees failure~Fabregas

04-02-2008, 10:00 PM	#217
rugbyprincess Junior LCF Member Join Date: Mar 2008 Posts: 22 Gallery: rugbyprincess	I completed hour 11 (11 more to go for this month) last night. I tried to engage my PF per all the great instructions everyone has been giving. All of the exercises were really hard! I thought I was getting better and stronger, but I guess that PF work takes everything to a new level. Thanks Sandra and everyone else! I had my sister help me take pictures and measurements before I did my work out. I'll take measurements at the end of the month and new pics to post. I have a question. Has anyone tried the South African Callanetics DVDs?

04-02-2008, 10:12 PM	#218
VGrace Senior LCF Member Join Date: Sep 2007 Location: Nevada Posts: 774 Gallery: VGrace Stats: 173/?/130 WOE: trying to figure it out	Completed 1 hour of 10/10 Sandra Hanna are the behind and hip excersizes good for the upper outward thigh,right below the hip? Thats my major problem area. they are wider then my hips!

04-02-2008, 11:02 PM	#220
skinhealth Senior LCF Member Join Date: Nov 2006 Location: Santa Cruz, CA Posts: 559 Gallery: skinhealth Stats: sz 16/sz 10/sz 6-8; 5'8, med. frame WOE: low carb/whole foods/organic/Weston A. Price Start Date: re-started Thanksgiving 2007	another hour of 10 in 10!! I believe I posted last that I was going to do 5 days in a row and then 5 off - I meant 2 off. Is anyone doing this? Thank you Sandra for being here - I'm learning so much. I engaged my PF throughout this last workout and really felt a difference. It really helped with the ab workouts - was able to relax lower back better. I just ordered CalleneticsEvolution - can't wait until it gets here!

04-03-2008, 12:19 AM	#221
Sandrahanna Senior LCF Member Join Date: Mar 2008 Posts: 452 Gallery: Sandrahanna	Hi all, You all inspired me to pull out Callans 10/10 DVD and do a traditional workout while incorporating the Evolution Concepts. WOW! I feel amazing! It challenged my body yet again. Thank you for inspiring me. One of the reasons why I did this is that I wanted to refamiliarise myself with the workout as so many of you only practise with this DVD. Soooo, I have some tips I'd like to share with you. Especially with regards to the leg exercises. I have to get ready to teach my evening class (most of you are probably slumbering as I type) but I'll quickly leave you with something. For both leg exercises: Before I detail the exercise - you must have a firm support to hold on to for this positioning. The back of a chair won't work as you need the barre/support to take your weight as you sit back. For both leg exercises: Stand up against the barre up as high as you can on the balls of your feet. Rest your heels together. Your legs are turned out to the side but try not as wide as Callan demonstrates. Tighten your PF and stretch up through the spine. Align your shoulder blades back down and broad. Now, keeping the stretch up bend your knees and sit back (don't go down to low at this stage). Your back wants to be straight. Now, add your 1st curl from the base of the behind. Focus on curling up as high as you can, keeping your shoulders over your hips and stretch the crown of your head even further (also, don't round your back as much as Callan). Release the curl and go down with a straight back for the 2nd level and repeat the curl. Release and go down for a 3rd level. So, do 3 sets of this working as low as you can but never take your behind lower then your knees. TIPS Keep your knees over your toes don't allow them to move forward over your toes. You'll know if this happens as you'll feel pressure in your knees. Also, you can gradually bring your knees closer together. Don't allow your shoulders to pull forward as you do this. Keep your shoulder blades down to hips and wide. You'll feel the legs work deeper. Don't move up and down with a curled pelvis - you'll feel this in the knees also. So make sure you have completely released the curl before you move up and down. If you feel pain in knees - lower your heels until comfortable. For the 2nd leg exercise be in the same position. To intensify this use your pelvic floor to move you up and down. It may release as you go down but engage before you come up. Think that you're drawing up energy from below your behind as you drawn the sit bones closer together. Then watch your legs change yet again and become even stronger. This will give you great muscle definition through the quads. REmember, stay stretched out of the PF as you do this. Also, keep lifted up off the legs. And remember to breathe deeply. Good luck Sandraxx

04-03-2008, 04:34 AM	#224
schrovet Junior LCF Member Join Date: Apr 2008 Location: Texas Posts: 44 Gallery: schrovet Stats: 12/10/4 WOE: clean eating Start Date: April 2008	Sandra, Thanks for your tips. I am saving them in a file. Really appreciate them. Lisa 2 hours of Callanetics done

04-03-2008, 05:26 AM	#225
schrovet Junior LCF Member Join Date: Apr 2008 Location: Texas Posts: 44 Gallery: schrovet Stats: 12/10/4 WOE: clean eating Start Date: April 2008	OMG! I am wearing a pair of pants right now that I could not pull up over my thighs last week (before any Callanetics). After one hour of Callanetics, I could pull them up but they were still to tight in the thighs. After 2 hours, I am wearing them and they fit well. Awesome. Lisa

04-03-2008, 06:30 AM	#231
VilmaMiaK Junior LCF Member Join Date: Mar 2008 Posts: 7 Gallery: VilmaMiaK	Callaneticteacher, Hi can you explain me the pelvis curl. I don't understand, how to curl. Tell me step by step what to do. Please...