CALLANETICS CHALLENGE JULY 2008

[planetbenjamin]

I just did an hour of "New Callanetics" from the German book. It bridges the gap between 10/10 and Evolution. It felt fabulous! A lot of spiralling.

[AquaMarine]

dunno if this will help anyone whos confused about the PF but i foudn it on another website


1. Identify the muscles

First you need to find your pelvic floor muscles.

Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time.

A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Don’t do this regularly because you may start retaining urine.

Once you've found the muscles, make sure you relax and empty your bladder completely.

If you're not sure you are exercising the right muscles, put a couple of fingers into your vagina. You should feel a gentle squeeze when doing the exercise.


2. Contract the muscles correctly

The movement is an upward and inward contraction, not a bearing-down effort.

When you first start the exercises, check that you are doing them correctly. Put your hands on your abdomen and buttocks to make sure you can’t feel your belly, thighs, or buttocks moving.


Don't hold your breath. You should be able to hold a conversation at the same time, or try counting aloud while you're doing the exercises.


Don't tighten the tummy, thigh or buttock muscles - you'll be exercising the wrong muscle groups.


Don't squeeze your legs together.




3. Fast and slow contractions

You need to train your pelvic floor muscles through repetition, in the same way as you would train a muscle group at the gym.


Slow contractions

Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.


Lift your pelvic floor muscles to a count of ten.


Hold the muscles tight for 10 seconds.


You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.


Gradually increase the time until you reach 10 seconds.


Relax your muscles and rest for 10 seconds.


Repeat the contractions up to 10 times.




Fast contractions

Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.


Lift your pelvic floor muscles quickly.


Hold the contraction for one second.


Relax the muscles and rest for one second.


Repeat the contractions 10 times.

[jessiekayq]

an hour of evolution completed

[Maria627]

Originally Posted by planetbenjamin

I just did an hour of "New Callanetics" from the German book. It bridges the gap between 10/10 and Evolution. It felt fabulous! A lot of spiralling.

The New Callanetics! Dare to dream.

[Comma]

Hey Ben,

I am german, so if you need a spot of translation, let me know. (just curious what's in the book, of course. )

I felt so good after my hour yesterday....I am also clearly shrinking! Yipii!


Happy 4th of July to all you independent Americans out there!

(...like you are on the moon? )

[Annalmcg]

Hi,

All your stories are an inspiration. I'm in the UK and having trouble getting Callenetics Evolution. Can anyone help?

Desperate to get started having read all the successes.

[Antonya]

LowCarbRachel - very nice!! You look great!

My husband is going to take pics tomorrow after my 10th hour of 10/10 - I don't think I'm going to post any until at least 15 hours, though! The thought of seeing myself in a bathing suit on the internet is pretty horrifying.

[LowCarbRachel]

Here are some better comparison pictures:

Mid section is my "trouble" area and I'm excited to see some changes in my first 15 hours of Callanetics. I still have room for improvement, but this will keep me going for another month!!

[missmattie]

Originally Posted by LowCarbRachel

Here are some better comparison pictures:

Mid section is my "trouble" area and I'm excited to see some changes in my first 15 hours of Callanetics. I still have room for improvement, but this will keep me going for another month!!

WOW! What a big difference. Way to go Rachel.

[ThyckeCutie]

Originally Posted by siamesegirl

Ok, i've got to show this photo i took of my butt today. WOW that's all i can say, it quite peachy

The 1st two photos were taken in April & May.
The last on today.

Great Job Noreen Nice Peach

[LowCarbRachel]

Thanks! Those photographs really surprised me.
I've lost ZERO pounds on the scale since my before picture, but I've been eating well, doing Callanetics, and walking whenever I can. It is nice to see a difference.

[ThyckeCutie]

Originally Posted by LowCarbRachel

Here are some better comparison pictures:

Mid section is my "trouble" area and I'm excited to see some changes in my first 15 hours of Callanetics. I still have room for improvement, but this will keep me going for another month!!

You go girl!! Thats great

[PrincessNutznBoltz]

Originally Posted by AquaMarine

dunno if this will help anyone whos confused about the PF but i foudn it on another website


1. Identify the muscles

First you need to find your pelvic floor muscles.

Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time.

A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Don’t do this regularly because you may start retaining urine.

Once you've found the muscles, make sure you relax and empty your bladder completely.

If you're not sure you are exercising the right muscles, put a couple of fingers into your vagina. You should feel a gentle squeeze when doing the exercise.


2. Contract the muscles correctly

The movement is an upward and inward contraction, not a bearing-down effort.

When you first start the exercises, check that you are doing them correctly. Put your hands on your abdomen and buttocks to make sure you can’t feel your belly, thighs, or buttocks moving.


Don't hold your breath. You should be able to hold a conversation at the same time, or try counting aloud while you're doing the exercises.


Don't tighten the tummy, thigh or buttock muscles - you'll be exercising the wrong muscle groups.


Don't squeeze your legs together.




3. Fast and slow contractions

You need to train your pelvic floor muscles through repetition, in the same way as you would train a muscle group at the gym.


Slow contractions

Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.


Lift your pelvic floor muscles to a count of ten.


Hold the muscles tight for 10 seconds.


You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.


Gradually increase the time until you reach 10 seconds.


Relax your muscles and rest for 10 seconds.


Repeat the contractions up to 10 times.




Fast contractions

Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.


Lift your pelvic floor muscles quickly.


Hold the contraction for one second.


Relax the muscles and rest for one second.


Repeat the contractions 10 times.

THANK YOU!!!
I actually get it now Hehe, So do I do this with all the Callanetics exercises, when she says tip the pelvis up?

xoxoxoxoxoxoxoxoxoxox

[CallanFan]

Originally Posted by LowCarbRachel

Here are some better comparison pictures:

Mid section is my "trouble" area and I'm excited to see some changes in my first 15 hours of Callanetics. I still have room for improvement, but this will keep me going for another month!!

what a difference, after only 15 hours and with no weight change! whatever the tummy equivalent of 'peachy' is, you're practically there .

[Sandrahanna]

Originally Posted by AquaMarine

dunno if this will help anyone whos confused about the PF but i foudn it on another website


1. Identify the muscles

First you need to find your pelvic floor muscles.

Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time.

A quick way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Don’t do this regularly because you may start retaining urine.

Once you've found the muscles, make sure you relax and empty your bladder completely.

If you're not sure you are exercising the right muscles, put a couple of fingers into your vagina. You should feel a gentle squeeze when doing the exercise.


2. Contract the muscles correctly

The movement is an upward and inward contraction, not a bearing-down effort.

When you first start the exercises, check that you are doing them correctly. Put your hands on your abdomen and buttocks to make sure you can’t feel your belly, thighs, or buttocks moving.


Don't hold your breath. You should be able to hold a conversation at the same time, or try counting aloud while you're doing the exercises.


Don't tighten the tummy, thigh or buttock muscles - you'll be exercising the wrong muscle groups.


Don't squeeze your legs together.




3. Fast and slow contractions

You need to train your pelvic floor muscles through repetition, in the same way as you would train a muscle group at the gym.


Slow contractions

Slow contractions help to increase the strength of your pelvic floor. They help your muscles to hold back the urine.


Lift your pelvic floor muscles to a count of ten.


Hold the muscles tight for 10 seconds.


You may find at first that you can only hold the contraction for one or two seconds, so concentrate on lifting your muscles and holding the contraction for as long as you can.


Gradually increase the time until you reach 10 seconds.


Relax your muscles and rest for 10 seconds.


Repeat the contractions up to 10 times.




Fast contractions

Fast contractions help your pelvic floor to cope with pressure, for example when you sneeze, cough or laugh. This works the muscles that quickly shut off the flow of urine.


Lift your pelvic floor muscles quickly.


Hold the contraction for one second.


Relax the muscles and rest for one second.


Repeat the contractions 10 times.

Just a quickie on this; this is very good, however, saying it's an upward and inward movement is incorrect.

When engaged, the pelvic floor opens up in to a hammock between the hip bones; hence in the meditation I'm saying think of it as a flower opening. It does recruit the lower abs but you don't tighten or contract the lower abs, it's just a gentle stretch of the lower abs. It does recruit the inner thighs but, again, this is a gentle stretching sensation. When your pelvic floor becomes strong you'll totally feel the inner thighs stretching and lifting upwards.

Some pelvic floor exercises say to think of engaging or activating the pelvic floor as a lift - you know, sort up one level, then another level. This is also incorrect. It does lift but it lifts and opens to form the hammock.

If you engage thinking of an upward and inward movement this may cause a contraction of the low back muscles which we want to avoid. Engaging the pelvic floor stretches and relaxes the low back muscles, another good reason to keep the pelvic floor toned.

So, please, please keep the visualisation of the pelvic floor drawing in at the base (holding in wind/gas) and lifting or rising in to the pelvis to open and allowing the hip bones to open. This is all performed in a relaxed manner.

Another reminder while on this subject - engaging the the pelvic floor and tipping/curling the pelvis are two separate distinct movements, they do not happen simultaneously. Not all exercises require a curling of the pelvis.

And please don't stress about the pelvic floor, you will become more aware of it as it strengthens.


I hope you all are having a great weekend. It's raining hard here on the Gold Coast and pretty chilly. We can't complain as we've been having the most beautiful sunny winter days to date.

Oh, and Happy 4th July.
Sandra x

[Sandrahanna]

Hi all,

I really don't want to confuse you all with the pelvic floor. The above info and exercise really is good and accurate; other than I don't like the thinking it's a upward and inward movement, especially when applying to Callanetics exercises. If you focus too much on 'inward' you may unintentionally contract your low back and buttocks. Personally, I prefer working and teaching with a more relaxed drawing in and then lifting up allowing the low abs to stretch and hip bones to open.

However, after writing my previous post and then reading Princesses post, I thought that if this info works - great. The only thing I do want to stress is that you do ensure that your low back doesn't contract when you engage and activate the pelvic floor.

Callanetics exercises are safe and great for everyone that's why they've stood the test of time and give such great results regardless of fitness level or age.

For those of you just starting with 10/10 - don't worry about the pelvic floor. Callan doesn't talk about it at any stage of the workout. Following her great instructions is enough. When and if you are ready to go further with your program and want to add another dimension to your workout then you may like to incorporate the pelvic floor.

The main point I want to make is that I want you to enjoy your workout and not stress about pelvic floor. Use it or not, you'll still get results.

I will now leave your poor brains alone without bombarding you with anymore pelvic floor confusion. Just remember engaging the pelvic floor is something you do many, many times a day without thinking about it so trust your bodies natural instincts.

When all else fails think you are holding in gas and wee at the same time - you can't go wrong with that.

Sandra x

[PrincessNutznBoltz]

Originally Posted by Antonya

PrincessNutznBoltz: go back on this thread page by page and look for Sandra's posts - she talks a lot about the PF and she even wrote out a guided thingy for finding and engaging them. So...how is IR different from SB?

Yes, I understand and did it on the most recent hour of Callan It DEFINITELY made the exercises much much MUCH more intense, however my rep count suffered because they were harder I was getting much better at my reps but I'm trying to comfort myself with the fact I KNOW I'm improving cuz my stretching ability is improving big time, I always struggled on the stomach exercises (and although I still suck) I'm getting a tiny bit better. Oh, and the pelvid rotations used to be impossible and now I can do them ALL!!

The IR Diet isn't really cutting out foods, just sort of re arranging how you eat them? It stabilizes blood sugar so it helps me not want to eat every five minutes! I actuualy HAVE IR, so it's more about not getting diabetes than weight loss, but it's really good for weight loss.

xoxoxoxoxoxox

[mrs lightyear]

Hi I aim to do 8 hours of barre/callanetics this month. Anymore and thats a bonus

Today I did 60 minutes of the Bar method

[planetbenjamin]

Originally Posted by Comma

Hey Ben,

I am german, so if you need a spot of translation, let me know. (just curious what's in the book, of course. )

Wow that would be amazing. Thank you! I'll scan some pages later so you can have a look.

[Wasabell]

Hour #2 is done!

I'm sick a s a dog with a sinus infection right now. My head feels like a water balloon. I got thru it, though.

JJ

[Comma]

WOW Rachel!! That new midsection of yours looks GREAT!

It's amazing what these excercises can do!

[Antonya]

Just did my 10th hour of 10/10!! Off to do a photo shoot with DH...

[WATCH-ME-SHRINK]

Originally Posted by LowCarbRachel

Here are some better comparison pictures:

Mid section is my "trouble" area and I'm excited to see some changes in my first 15 hours of Callanetics. I still have room for improvement, but this will keep me going for another month!!

LOOKING FABULOUS!

GREAT WORK, RACHEL.

[sreichfeld]

2nd hour of 10/10 completed for July