CALLANETICS CHALLENGE JULY 2008

[Sandrahanna]

[quote=nola baxter;10641332]Hi Sandra

I am glad u are back.
I have been having problems with saddlebags.
I have been doing callanetics faithfully and earnestly to the best of my ability for nearly 9 months now without any impact on saddlebags that i can see. If fact at the moment they are looking worse than ever because my waist and hips have pulled in and saddlebags have not ; so they look even more sticking out than usual.
I also notice slimming on the lower bit of the legs (below the butt/saddlebag area).
Why is it that the saddlebags do not shift when other things have.
My prime goal in callanetics are the saddlebags!

I have followed all the tips as best as i can- engaging pelvic floor, lengthening etc.
Is it just a matter of time with saddlebags; or is there something wrong that i cannot seem to eliminate them?
What is the time frame in which the average person working out faithfully would see significant saddlebag elmination?


Hi Nola,

Sorry to read that you're still not getting rid of your saddlebags I know you been trying hard.

I really wish I could watch you doing the exercises for the buttocks and saddlesbags. Can you send me a pic privately for me to see?

Also, some questions:

have you always had a saddlebag problem? If so how long for? Did you once have slim thighs? Are you carrying excess weight, especially in your lower body. People with prominent saddlebags generally have a smaller upper body, including waist.
When practising the hip and behind exercises you really need to stretch right out of the pelvic floor in both directions to stretch the muscles you want to train.

Your leg wants to feel as though it's almost being dislocated from the hip socket. Aim to stretch the leg right out to it's maximal length - the leg wants to be straight but don't lock the knee.


The muscles you are going to train must be as taut as you can make them as you pulse. You'll know when they've reached they're maximal stretch as your leg will start to tremble and quiver as the muscles reach fatigue.

When I'm doing the straight leg hip and behind exercise I'm only happy when my muscles start to tremble. I'll keep intensifying until I feel it. Eventually the leg will start to bounce uncontrollably and this is where you must stop.

At the same time don't forget to stretch out throught the spine, keeping your neck long and soft with shoulders aligned back towards hips and upper back broad.

It's the stretching out from the pelvic floor through the counterpulls that tricks the body in to using the core muscles and not just the larger peripheral muscles. This is what pulls the body in and eliminates saddlebags.

Without seeing you face to face or at least seeing a picture of you it's difficult to really say why your saddlebags aren't going.

Remember, you do have to watch what your eating habits. None of us can expect to keep stuffing our faces with the wrong foods and practise Callanetics and get great results. You'll always get benefits but if you are carrying excess weight you'll need to address this also.

Also, ensure that you always stay stretched out of the pelvic floor and this includes walking and any movement.

I'm going to end this here so that's it's not too long to read but I've more to add.

Sandra x

[Sandrahanna]

Thanks everyone for your welcome back - it's good to be back.

[Sandrahanna]

Originally Posted by nola baxter

Hi Sandra

I am glad u are back.
I have been having problems with saddlebags.
I have been doing callanetics faithfully and earnestly to the best of my ability for nearly 9 months now without any impact on saddlebags that i can see. If fact at the moment they are looking worse than ever because my waist and hips have pulled in and saddlebags have not ; so they look even more sticking out than usual.
I also notice slimming on the lower bit of the legs (below the butt/saddlebag area).
Why is it that the saddlebags do not shift when other things have.
My prime goal in callanetics are the saddlebags!

I have followed all the tips as best as i can- engaging pelvic floor, lengthening etc.



Is it just a matter of time with saddlebags; or is there something wrong that i cannot seem to eliminate them?
What is the time frame in which the average person working out faithfully would see significant saddlebag elmination?

thanks
Nola

I also want to add that when we want to change a part of our body that we really don't like we all have a tendency to 'try too hard

This 'trying too hard' can be counterproductive. I see it in my studio all the time with students 'muscling in to an exercise; in particular the hip and behind.

So try to relax more. Think 'effortless' as you move in to the position.

Things to check:

Okay, let's say that you're going to do the straight leg hip and behind, the one particularly good for saddlebags. Get in to position with one leg stretched out to the side. The leg wants to feel heavy, like lead. Now engage the pelvic floor and stretch out through the spine and lengthen through the heel.

Now, keep engaging the PF deeper and focus on the counterpulls, keep this focus and try to feel as though it's the pelvic floor lifting the foot up. I know this sounds weird but it's achievable totally. This prevents you from contracting or using other muscles to lift the leg, especially the upper part of the behind and hip. If your hip rises with the leg you will know that you're using the wrong muscles.

Your pelvis wants to remain totally stable and relaxed, you do not want to shift the pelvic basin whatsoever. Try to do this in front of a mirror so that you can check to see if you collapsed over on to the supporting side; something you want to avoid.

BTW I'm talking about the hip and behind position as demonstrated in Evolution. You can also do this when using 10/10 but practise first with Evolution.

Don't forget to keep tightening the PF as you pulse. The knee will turn outward slightly giving you that 3 dimensional wrap through your musles. THis will isolate the outer thigh more and utilise more muscle fibres. Don't allow the hip to roll back or move at any stage.

You will want to feel as though your position is secured - no other movement through the body other then the pulse you are creating. And the pulse is no more than 2mm - barely visible but you'll feel it working through your muscles. Don't forget to vary the pulses don't just focus on one. I do all the pulses while I train so that my body is confused. I never, ever follow the same pattern.

I hope this helps you Nora. Please try to send a pic for me to look at your position. A pic taken while you are pulsing would be great.

Sandra x

[Sandrahanna]

Originally Posted by CallanFan

yay, sandra!

you have been soooo missed...

this morning i decided to move the abs section of evolution closer to the beginning, right after the warmups and the legs. i found i was able to do much more, curling up higher, feeling (and withstanding) the burn better. i'm even sore!

welcome back, we were all and without you.

That's great It's great being able to switch the sections around isn't it? I do this in class also.

As your abs become stronger add more curls for the first stomach exercise. The lower your back is to the floor the deeper you'll be working your abs. Remember to keep a nice C shaped arc through your spine as you lower your back closer. Also, allow your hip bones to open and widen so that you really feel the lower abs working.

Try to keep your torso stable as you wave your arms to the front and also add the rotations. Also, make sure that your shoulders don't rise up at any stage. Keep your shoulder blades back down towards hip keeping your upper back broad and relaxed.

Beginners in class will often raise their shoulders up with their arms and lose their stability. When you rotate make sure that you aren't just waving your arms back but rotating your torso so that you isolate your waist. Keep your abs melting down towards your spine while you train.

[elainek]

Originally Posted by Sandrahanna

Don't forget to keep tightening the PF as you pulse.

Sandra x

Glad to have you back Sandra, missed you!

When you 'say' the above does that mean a continuing tightening (which I have beeen doing, trying not to include the behind) or should I be pulsing the PF.
Thanks.
X

[Sandrahanna]

Originally Posted by elainek

Glad to have you back Sandra, missed you!

When you 'say' the above does that mean a continuing tightening (which I have beeen doing, trying not to include the behind) or should I be pulsing the PF.
Thanks.
X

Hi Elaine,

You can pulse the pelvic floor also at times if you wish. When you pulse you may be aware of the inner thighs stretching and the movement it creates through the thighs as the thighs turn outwards. The movement is tiny but definite.

In a class and once the students are in postion to start pulsing they generally have relaxed their pelvic floor muscles, especially beginners. So I get them pulsing and then I tell them to engage gently just 10% of the pelvic floor to begin with then I encourage them to tighten the pelvic floor deeper and deeper checking the whole time that they aren't contracting the upper buttocks and lower back. The rest of the body remains totally relaxed.

Doing it this way is easier and you're less likely to create tension in the body by trying to squeeze the pelvic floor too deeply to begin with.

As a reminder:

We engage the pelvic floor before moving in to a a position to protect and stabilise the body.

We then add the pelvic floor and try to engage deeper to intensify the exercises.

Once you are pulsing or holding a position for stretching keep mentally running through the concepts; checking your body for tension, breathing in to the tension then relaxing on the exhale. Check your counterpulls are in place. Relaxing more and more as you train.

Sandra x

[Sandrahanna]

Originally Posted by nola baxter

Hi Sandra

I am glad u are back.
I have been having problems with saddlebags.
I have been doing callanetics faithfully and earnestly to the best of my ability for nearly 9 months now without any impact on saddlebags that i can see. If fact at the moment they are looking worse than ever because my waist and hips have pulled in and saddlebags have not ; so they look even more sticking out than usual.
I also notice slimming on the lower bit of the legs (below the butt/saddlebag area).
Why is it that the saddlebags do not shift when other things have.
My prime goal in callanetics are the saddlebags!

I have followed all the tips as best as i can- engaging pelvic floor, lengthening etc.
Is it just a matter of time with saddlebags; or is there something wrong that i cannot seem to eliminate them?
What is the time frame in which the average person working out faithfully would see significant saddlebag elmination?

thanks
Nola

Another point - when you are using the pelvic floor to lift the foot, the foot barely lifts. It will have that 'nailed to the floor' feel that Callan mentions in 10/10. This is what you want to feel - you are just training the muscles through the leg so keep your waist, hips and upper buttocks relaxed.

Sandrax

[kimfin]

Wow Sandra! Soo great to have you back. As you can see, you've been missed! Glad you got caught up on your work ok

Kim x

[elainek]

Originally Posted by mrs lightyear

Hi everyone

Today I did workout one from this

Video Fitness Forum - A really cool way of utilising the Lotte Berk Methods

Brilliant

have a great day!

Hi Mrs Lightyear, I went to the site and I registered but could not get the file. Never mind I have the DVD's I will try and 'burn' a compact version using your suggestions in your post, so thank you that will save some time. I would have emailed you or posted there but I am not allowed yet.

Did AM and PM with Calanetics concepts. Maydo Evolution this afternoon as I have missed some hours this month.

I will away and lurk again.

Train Hard.

[siamesegirl]

Originally Posted by sweets12281

Hello Ladies,
Just wondering, which tape is the best in the Callanetics series? For a beginner I mean? I just purchased the Beginning Callanetics and Quick Callanetics Hips & Butt. Would you recommend doing both tapes in one day or maybe switching off one day beginning the next day hips & butt? Also, how often do you recommend doing the workout?

Hi Sweets,

If you are in good shape then start with either 10/10 OR Callanetics Evolution, both are GREAT & YOU WILL SEE QUICK RESULTS.
Great choice on Beginning Callanetics! You will learn alot from it, Callan takes people young,old, fat skinny, all kinds of health problems( read every day people) through Callanetics Step-by-step.

i would suggest that you start with 3x a times week, every other day is Great

[siamesegirl]

Originally Posted by Sakinah

maybe a Callanetics FAQs thread would be good.

*** CALLANETICS TIPS ***

[Sakinah]

I finished 10 hours of 10/10 for this month
Ive lost 4 inches off my natural waist since starting (Thank God!)
my abdomen is a tad more stubborn (right above hip bones across the belly button)

decided to stop doing legs 1 & 2 until i can get the water on my knee checked out, those exercises are giving too much pain

thanks for all the info i hope i can jump in next month

[Sakinah]

Originally Posted by siamesegirl

*** CALLANETICS TIPS ***

[siamesegirl]

Originally Posted by Sakinah

I finished 10 hours of 10/10 for this month
Ive lost 4 inches off my natural waist since starting (Thank God!)
my abdomen is a tad more stubborn (right above hip bones across the belly button)

decided to stop doing legs 1 & 2 until i can get the water on my knee checked out, those exercises are giving too much pain

thanks for all the info i hope i can jump in next month

WOW!! 4 inches that is awesome Sakinah

As for the abs, it is perfectly normal for when you start to get a lower belly pooch, in Callanetics its expected!! It means that you body is rapidly changing, you will find that it will disappear soon enough and your belly will be flat.

As for the knees, yes i think its best to skip over the legs 1 & 2 until you get it checked out..

[ThyckeCutie]

Originally Posted by Sandrahanna

I'm back

--------------------------------------------------------------------------------

Hi

I can't stay away any longer - just missed you all too much. I really felt like I was breaking an addiction to begin with - so funny. My hands would twitch trying to log on to LCF. Anyway, I've caught up with my work so I'm back

There is so much to catch up on here and I may not get around to reading all posts. Anyway, just so you know I'm here and if there is anything I can help with.

Sandra x

Glad you are back Sandra

[sjaschen]

So glad to hear you're back Sandra! I've been away with work and desperately want to jump back on the Callanetics bandwagon!!

[ThyckeCutie]

I have a problem with saddle bag areas too. I will just keep taking pointers and try my best to eliminate them. I know when I do the hip/behind exercises my legs shake almost half way thru the exercise. Like they are having a seizure lol So I hope this is what you are talking about Sandra

[flintchick]

Hi Ladies!

I just bought the Callanetics 10 in 10 book and I'm ready to finally get in great shape. I used to do Callanetics back in the 80's .. I had the VHS tape then... so I can sort of remember how the exercises went. I had forgotten about it until recently.
I want to lose my gut and I want my butt to raise up and be rounder (it's fallen). I did some of the workout last Friday and I felt a difference the next day. Today I did the full hour... I feel great! I just remember how impressed I was with this program back when I was in my 20's... so I'm hoping to see quick results. I muscle up rather quickly.. so I'm keeping my fingers crossed.
I plan on joining your August challenge.

[lildragonfly]

1 hr completed

[Maria627]

but, 1 quick question. When you refer to the straight leg hip/ behind exercise you stress the importance of elongating out of the hip through the hel. In SC she has us pull our leg in. Should I be stretching out instead?

[NenaP]

16th hour 10/10 done

[siamesegirl]

1 hour Callanetics Evolution done!

Off to work soon.

[mrs lightyear]

HI Sandra!



I didn't do much ab work yesterday so I did HHA (minus upper body) and got some thigh work and a double whammy of plank work by adding MEF blast

have a great day

[ThyckeCutie]

Has anyone ever tried Loette Burk or Bar Method? Do you find them effective? I was thinking of adding some hip/behind work from these videos