CALLANETICS CHALLENGE JUNE 2008

[MARIAN6532]

Originally Posted by siamesegirl

Hi Marian,
Here's a tip to find your PF, sit crossed legged on the floor now slid your hands under your bum until you reach your sit bones. From there draw the sit bones together by pretending as if you are holding in gas and a pee at the same time. When you do that you should rise up a bit and your thighs will turn out. Keep on practicing this until you understand it fully, then try it standing up.

excellent!!!!!
after all these years i actually think i found it and when i squeese there i kind of stand a bit taller...i

[LowCarbRachel]

Woo hoo! 8 hours 10/10 completed. I am getting a teeny bit more flexible each time!!

[Sandrahanna]

Originally Posted by sunrise lady

oh boy, my thighs don't move at all when I try that, I rise the teeniest tiniest bit, but my PF is still very weak, it's hard for me to keep it contracted strongly through a lot of the exercises. I hope it improves....! How far are the sit bones supposed to move towards each other when the PF is more developed, or is it just an image to use without any actual movement? Funnily enough, when I don't have my hands under the bones, and am sitting on a flat chair, I have the sensation of them coming closer together (though I suspect that's just the muscle, not bone).

thanks.

Good observation - it is the muscle When you squeeze the muscle between the sit bones the sit bones do draw closer together - not so that they touch of course. Sounds like you are correctly engaging.

Noreen described a great exercise for discovering the PF. Another one you can try is, keeping your middle and index fingers on the sit bones, cough and allow the PF to drop down. You'll feel the drop and pressure of the muscles between the sit bones.

You can then draw those muscle back up in to the pelvis and notice how the sit bones draw closer together. If you are doing this in a relaxed manner you may feel yourself rise up slightly. It's sort of like a sucking up sensation. Try to visualise and feel the pelvic floor rising up in to the pelvis and allow it to seemingly open up in to a hammock. You should feel the lower abs stretch as the hip bones open and widen. It's all quite sutle.

Remember that the pelvic floor supports the upper body keeping excess weight of the lower body so you'll feel the weight lifting up off the lower body as you rise up.

You may need to practise this a few times to feel it. Just try to perform this exercise in a relaxed manner. You don't need to contract any other muscle in the body to perform this exercise or at any time you engage the pelvic floor.

Another point, the legs turn out as Noreen stated, because the pelvic floor stretches the inner thighs when activated and so turns the legs in an outward movement. You'll feel this 'turning out' more if you are standing and engage the PF.

Sandra x

[Sandrahanna]

Originally Posted by dutchjazz

Sandra -

Hi. I'm the one with the weird problem of not being able to stretch as far as I was able to previously because of pain. I took your advice and am only doing 80% of my range. When I start to feel like it is too much, I back off. The pain seems to be getting better and I am stretching further, although, not as far as before. In time.

Thank you for your help and concern.

Pam

That's good news Pam - you may have needed to let a muscle rest and repair after some over stretching.

[Sandrahanna]

Originally Posted by buckeyechic

just completed third night in a row for Evolutions. Still feel great, and was able to do more ab work. My form was pretty good too! But I've got a couple more questions for Sandra.


Hi,

1. When doing the leg/behind exercises where one knee is out and the other knee is in alignment with the hip. Modified a bit from the 10-in-10. Anyway, I get my PF engaged and I left my knee to start pulsing. And then I get a serious pain in my knee on the leg that is pulsing. Almost like my legs are too heavy for me knee? does that make sense?

2. Second leg/behind exercise where knees are at right angles, hips stacked. I can barely keep my PF engaged here. Never feels like anything is working. And when I do get my PF engaged, I really feel it in my lower oblique. Should I feel my obliques at all when engaging the PF in certain positions?

3. My knees hurt sooooo bad when trying the pelvic curls where you lift up slightly off your heels, curl your pelvis and pulse. Yikes! That is probably the hardest exercise for me to do! It almost feels better to have my knees way out, but I worry I lack the strength to maintain the proper alignment.

Anyway, I know these are long questions. And thank you so much in advance for helping! I seem to have new questions everytime I do Evolutions. But I love it!

Do you have knee problems, knee injury in the past perhaps? Also, where is the pain - right behind the knee cap or muscle around the knee? Is this pain in both knees?

For the first hip and behind try straightening your leg until the pain eases. So, avoid drawing the foot too close in towards your buttocks. Let me know if this helps...or not Maybe also try bringing your leg slightly forward to see if that helps.

For the second hip and behind exercise. You shouldn't feel this in your obliques. Make sure that you aren't collapsing your waist down. You want to feel this working at the base of the behind and outer thigh (where saddlebags collect) and maybe thru the back of the leg.

It's important that you don't curl in this exercise and also that you maintain a hinge at the hips. Your spine needs to be stretched out through the crown and no collapsing on the supporting arm. It's quite an intense exercise, especially with the leg straight so take breathers when necessary to maintain your peak position.

Maybe try going back to the beginning position so that you can get in touch with the muscles that are working.

When pulsing keep running thru the concepts in your mind: PF engaged and you're stretched right out of the PF thru the spine and the sit bone lengthens to the back while the knee or heel lengthens to the front. It's the counterpulls and tight PF that isolate the muscles to be trained and the pulse then shapes the muscles. Just keep remember to engage and you will even if you think you're not. Thinking often creates the movement. Don't forget the 4th counterpull - shoulder blades back towards the hips and wide.

For the pelvic scoops - try not going down to far to your behind and keep your legs wider as you mentioned. Also maybe try kneeling on a cushion. Next time check where you're feeling the pain.

Do you feel it when you do the front thigh stretch?

Another point, sometimes when you've been doing the exercises for a while it's a good idea to go back to a more beginning position for a couple of sessions. The reasons is that you are stronger, more comfortable with the exercises and you will be able to relax in to the position more. You'll be surprised how deep you will feel your muscles working. So try this sometime.

Sandra x

[Dreamchaser]

Originally Posted by Dreamchaser

Are callanetics OK to do if you have a cold?

Originally Posted by Antonya

Personally, when I get a cold, I rest as much as I possibly can and exert myself as little as possible, so that the majority of my energy goes into fighting the germs. Usually when I'm able to do this I get better very quickly. If it were me, I'd wait.

Originally Posted by onaisland

I agree. I never exercise, including callanetics, when fighting a cold.

Originally Posted by Sandrahanna

Excellent advise

Thanks for your responses everyone! I decided to hold off on all of my exercising until I feel 100% again.

[Ladybugg]

Good morning.

I've just completed my 3rd hour of Callanetics 10in10 and I love it. The time just flies by as I'm exercising. Thanks to all for this thread.

Also just a quick to Twyla! You have the same birthday as me, Gemini. Have a great one!

[sunrise lady]

Originally Posted by Sandrahanna

Good observation - it is the muscle When you squeeze the muscle between the sit bones the sit bones do draw closer together - not so that they touch of course. Sounds like you are correctly engaging.

Noreen described a great exercise for discovering the PF. Another one you can try is, keeping your middle and index fingers on the sit bones, cough and allow the PF to drop down. You'll feel the drop and pressure of the muscles between the sit bones.

You can then draw those muscle back up in to the pelvis and notice how the sit bones draw closer together. If you are doing this in a relaxed manner you may feel yourself rise up slightly. It's sort of like a sucking up sensation. Try to visualise and feel the pelvic floor rising up in to the pelvis and allow it to seemingly open up in to a hammock. You should feel the lower abs stretch as the hip bones open and widen. It's all quite sutle.

Remember that the pelvic floor supports the upper body keeping excess weight of the lower body so you'll feel the weight lifting up off the lower body as you rise up.

You may need to practise this a few times to feel it. Just try to perform this exercise in a relaxed manner. You don't need to contract any other muscle in the body to perform this exercise or at any time you engage the pelvic floor.

Another point, the legs turn out as Noreen stated, because the pelvic floor stretches the inner thighs when activated and so turns the legs in an outward movement. You'll feel this 'turning out' more if you are standing and engage the PF.

Sandra x

Thank you Sandra! I like that image of the hammock with the hip bones widening, too. I can definitely feel that, though it takes a bit of work. If I bring it up 'that far' I do feel the lower abs engage a little, but I have to be careful or (unfortunately) my lower back gets a little tight, I must be holding on too hard then, I may have to stick to staying lower.

When I'm standing I can feel the inner thighs stretching a bit.

But... please reassure me that it does strengthen for everybody and not just some people!!!

At any rate, even though it's still pretty weak in terms of stamina, and I can't engage it when, say, walking, just from my 7-ish hours of Callanetics (mostly evolution) since late May my posture is steadily becoming much lighter, upright and legs feel longer! Makes walking a real joy! (and I'm less slumped at the computer too)


Thank you so much, you are wonderful to be helping so many people up here!

[schrovet]

Happy Birthday Kim and Twyla!

[lildragonfly]

Happy Birthday Kim & Twyla!

[sunrise lady]

oooooh yeh, big happies from me too!

[lovenuts]

An hour of Super C

[lovenuts]

Twila and Kim

[ThyckeCutie]

Twyla & Kim

[batty]

Just a quick question does this help firm up breast to?

[zinny]

My third hour of 10/10 this time around, I swear I'm starting to see first changes in the legs! (Of course, legs are area where I least need change...)

Thanks for the info about it being ok to do back to back sessions, esp when getting into shape. I did 10/10 yesterday and today and curious to see how I feel tomorrow. For me it's psychologically easier to do something most every day rather than every other day...

[missmattie]

Kim and Twyla! And Twyla, I hope you're enjoying your vacation, wherever it is.

[onaisland]

Twyla and Kim. Have a great day!

[Mikko]

Another hour of 10/10 completed this a.m.

[Bronwyn]

I've been away for a few days but not without Callanetics!

My attempt at CardioCallanetics was quite clumsy. The cardio/warm up exercise are beautiful to watch but a bear to do, but I'm not Tinkerbell so they were awkward to me. OTOH, the toning part was exceptional, probably because I'm not tripping over myself! My brain is conflicted between the original 10/10 and the Cardio. I am very impressed with the video and the instructions.

Do you think doing one session of 10/10 and one session of CardioCallan is a good idea? The results should be the same but the path there is a bit different in terms of movements. I think the Cardio part can be done every day and believe me, it's you feel it in your breathing!

[siamesegirl]

HI Y'all!

I added a couple more photos of myself on my website, one were i'am a FAT COW..... Then another after of me.

TAKE A LOOK SEE!

[parker19341]

Hi, I'm fairly new to Callanetics, do you mind if I join in?

I have only completed 5 hrs of 10-10, but I can already see the difference in my stomach Even my daughter this afternoon said, "Mom, what is going on w/ your stomach, it looks pulled in at the sides." I am hoping this is what I am wanting it to do.. ? I am not seeing much change in my thighs. Is it safe to say if I am feeling the burn while doing the exercises, my form is correct? I am rarely sore in any part the next day...Is this normal?

I just ordered Super Callanetics off of Amazon, I can't wait until it gets here. I will alternate 10-10 w/ Super...As I heard that Super is intense!
Tonight is UB weights (Jari Love) w/ Callanetic Abs tacked on at the end!

[ThyckeCutie]

So when I stand up and tighten the PF my inner thighs contracts/tightens too. Is this right? Can you engage the PF too hard? Sometimes I feel like Im doing so. I dont know if I should be doing this slightly or as hard as I can. I tried Noreens way as well and it seems like I am doing it correctly but I just want to make sure that I am doing it correctly standing. I know in some exercises its harder for me to engage the PF then in others but I dont know if I am just over thinking.. For example its hard for me to engage the PF and bend over....or while Im doing the stomach exercises. Of course I will keep trying but just want to make sure I got it for the most part

[ThyckeCutie]

Originally Posted by parker19341

Hi, I'm fairly new to Callanetics, do you mind if I join in?

I have only completed 5 hrs of 10-10, but I can already see the difference in my stomach Even my daughter this afternoon said, "Mom, what is going on w/ your stomach, it looks pulled in at the sides." I am hoping this is what I am wanting it to do.. ? I am not seeing much change in my thighs. Is it safe to say if I am feeling the burn while doing the exercises, my form is correct? I am rarely sore in any part the next day...Is this normal?

I just ordered Super Callanetics off of Amazon, I can't wait until it gets here. I will alternate 10-10 w/ Super...As I heard that Super is intense!
Tonight is UB weights (Jari Love) w/ Callanetic Abs tacked on at the end!

Super C is Super Tough. I Like it because my problem area is my lower half and its a killer thigh workout!!! I think Super C will get my thighs in shape. I only do it 2x a week so far because my thighs be hurting I still do 10 in 10 as well. It feels good to do 10/10 in between Super C workouts.