December Callanetics Challenge

[wrennyroo]

Got another hour of Callanetics done last night - managed to get the abs workout nailed (unfortunately for my poor muscles! ) Had previously been finding that it wasn't my abs that were doing the work but my back- think I wasn't 'rounding' enough as she keeps re-iterating!!! I was always like 'How do I do that?!'

My main issue now is the hips and behind exercise where you have to sit on your hip and lift the other knee off the floor and move it back and forth - just can't do it at all!!! Perhaps it will come with time...

[sunrise lady]

okay, I'm in for 10+ hours. I made 9 hours last month, not too bad cos I was crazy busy. Last two months I've been under my 10, so I've backslided a little. I hope to catch that up this month.

I'm enjoying the few sessions I've done with AM/PM, alternates nicely with evo, so 10/10 is the next on the list.

[sweettooth]

Hy guys... I was reading a post by Sandra in reply to Nola... It dates back to some months ago.At a certain point she said :
[quote]
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.
/[quote]
I have 10/10 so I applied this to that hip and behind excercise, adn I'm pretty sure I was doing it right: my leg lifted ad I contracted my pf, my hips were still, mu pulses were really little, no more than 5mm. And then I have a few questions:
1)is it correct that when I do that I also feel my muscles working in the upper part of my buttock?Or am I in a bad form?
2) If I'm tightening my pf, do I always need to curl the pelvis up to protect my spine?Sometimes I feel my spine straight without trying to curl the pelvis up, which I find a bit destabilising my pose
3) What if I don't stretch completely after contracting my muscles (ie if I'm short on time and I can't do all the 4 stretches that follow the hips and behind exercises?)Will I slow down my results?
Thanks in advance for your kind answer
Have a nice day!

[LoriMarie]

Originally Posted by planetbenjamin

Here you go.


This is a picture from the Beginning Callanetics DVD. You can see each person is doing it differently. The lady on the right is doing the pelvic rotation in a chair. She has lifted herself up on the arms of the chair and doing her rotations that way. Would that work for you?? Let us know how you get on.

Well I did another 10 in 10 today... I almost didn't do it this morning as when I started I was so tired I felt like crap. I would sit down and say I can't do this and then I would get back up and say come on just do a little more. I fast forwarded through all of her set ups today which I am not saying is a good thing but I decided either I was going to just keep going and get through it anyway I could. I may do cardio tomorrow and then maybe by Saturday evolution will be here and I can try that one.

After seeing this picture I now want that video too. I think it may help as I am no doing the full amount of some exercises because it is too hard/painful. Maybe if there were alternative ways to do them I would be able to do more.

This board is so encouraging, thank you everyone for posting...it is really keeping me motivated.

Have a great day.
Lori

[Romy@callan]

Originally Posted by Sandrahanna

I'm sorry to read that you have miscarried in the past but congratulations on becoming pregnant again But as you have miscarried before I definitely wouldn't recommend you doing any ab work. However, you can do everything else.

I not sure what DVD you're working with but
as you're belly starts to expand, and as long as you're still okay and able to workout, keep your legs in a wider stance for the standing leg exercises.

Also, as you become bigger, no more of those exciting pelvic rotations or scoops. You can do them standing though if you wish. I can give you the set up for this if you like.

Also, as your belly grows, no more up on toes for the leg exercises. Keep your feet flat on the floor.

If you need anymore info just pm me. We can work together as your pregnancy progresses modify the exercises as needed. However, remember always to listen to your body. If something doesn't feel right stop. Also, tell your ob or Gyno that you are doing Callanetics.

As far as abs are concerned. Try to get used to keeping your navel drawn in towards your spine - at all times to keep your muscles toned.

Happy pulsing pregnancy

Hello Sandra !

I would appreciate if you could pass on the set up for the exercises suitable for pregnant woman to me as well. kleinromy@hotmail.com
I have a 6 months pregnant lady coming to my class, we have done Pilates so far and some of the callanetics exercises I thought would be suitable and safe.
Thanks for your help !

Best wishes,
Romy

[Comma]

Originally Posted by Sandrahanna

I'm sorry to read that you have miscarried in the past but congratulations on becoming pregnant again But as you have miscarried before I definitely wouldn't recommend you doing any ab work. However, you can do everything else.

I not sure what DVD you're working with but
as you're belly starts to expand, and as long as you're still okay and able to workout, keep your legs in a wider stance for the standing leg exercises.

Also, as you become bigger, no more of those exciting pelvic rotations or scoops. You can do them standing though if you wish. I can give you the set up for this if you like.

Also, as your belly grows, no more up on toes for the leg exercises. Keep your feet flat on the floor.

If you need anymore info just pm me. We can work together as your pregnancy progresses modify the exercises as needed. However, remember always to listen to your body. If something doesn't feel right stop. Also, tell your ob or Gyno that you are doing Callanetics.

As far as abs are concerned. Try to get used to keeping your navel drawn in towards your spine - at all times to keep your muscles toned.

Happy pulsing pregnancy

Oh Sandra, this is so nice of you, thank you so much!

I have been doing callanetics on and off during the years, with a steady 3- month stretch before a 2-month break.

I will do the cardio and the toning without any abs and ask you when I feel uncomfortable with something. (I have 10/10 and was going to get your Cardio if it was okay for me to do). I have a problem with lower backache and I hope it's going to be okay without the ab exercises.

Again, thank you!

[CherryBlast]

1 hour Callanetics Evolution done!

[TFJ]

Evolution #4 done for the month.

[vfCookie]

CardioCallanetics - cardio plus toning segments. The more I do this one, the more it makes me sweat and the more intense it becomes. Must be doing something right.

[Timmers]

Hi, I am new here, and have really enjoyed reading everything on this whole site. I just got my 10 in 10 yesterday, so I am ready to join the challenge!

I have to admit, I watched it first last night, and it seemed to easy to be effective, but when I did it this morning, it was REALLY hard!

I will be doing this at least 10 times this month, and am really looking forward to joining in on the thread!

Timmers

[Kensbev]

Originally Posted by Timmers

I have to admit, I watched it first last night, and it seemed to easy to be effective, but when I did it this morning, it was REALLY hard!

You sound just like me when I started.

[Sandrahanna]

[quote=sweettooth;11219711]Hy guys... I was reading a post by Sandra in reply to Nola... It dates back to some months ago.At a certain point she said :
[quote]
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 have 10/10 so I applied this to that hip and behind excercise, adn I'm pretty sure I was doing it right: my leg lifted ad I contracted my pf, my hips were still, mu pulses were really little, no more than 5mm. And then I have a few questions:
1)is it correct that when I do that I also feel my muscles working in the upper part of my buttock?Or am I in a bad form?
2) If I'm tightening my pf, do I always need to curl the pelvis up to protect my spine?Sometimes I feel my spine straight without trying to curl the pelvis up, which I find a bit destabilising my pose
3) What if I don't stretch completely after contracting my muscles (ie if I'm short on time and I can't do all the 4 stretches that follow the hips and behind exercises?)Will I slow down my results?
Thanks in advance for your kind answer
Have a nice day!

1) This exercise tones the muscles from the back of the knee right up to the hip so you will feel muscles working in the upper part as you pulse. The trick is to keep your waist and hip totally relaxed while maintaining maximal stretch through your spine and heel (or knee). When you achieve this you'll feel more of a stretchy feeling over the hip and upper behind and that will promote quicker 'pull in' and slimmer look around the hips.

2) YOu seem to have wonderful body awareness to be aware of this. If you are keeping your pelvic floor strong and tight and you are stretched right out of the pelvis through your spine and heel you won't need to add a curl as your low back will be in a neutral position so it'll be protected. If you start to feel low back discomfort as you pulse and train this means you may have lost your best position and need to put your counterpulls back in place or add a curl but it's best to use counterpulls (counterpulls are opposing stretches which we apply to each exercise).

4. If you don't stretch out after an exercise you may find yourself a little sore the next day. Also, stretching the muscles after training them promotes the lean, lone look that we like so try not to skip them, they are important.

If you don't understand counterpulls there is more info on the Nov challenge, if you can't find it ask me.

Happy pulsing

[Sandrahanna]

Originally Posted by Romy@callan

Hello Sandra !

I would appreciate if you could pass on the set up for the exercises suitable for pregnant woman to me as well. kleinromy@hotmail.com
I have a 6 months pregnant lady coming to my class, we have done Pilates so far and some of the callanetics exercises I thought would be suitable and safe.
Thanks for your help !

Best wishes,
Romy

Will do Romy

[ofo]

One hour of 10/10 done today, with the leg exercises from Evolution thrown in. Does anyone else do a hybrid of the different DVDs sometimes?

[Sandrahanna]

Originally Posted by ofo

One hour of 10/10 done today, with the leg exercises from Evolution thrown in. Does anyone else do a hybrid of the different DVDs sometimes?

Yep, every single class is a hybrid of traditional exercises and Evolution but the traditional exercises are performed utilising the CallaneticsConcepts. As long as you incorporate exercises for each body part you are fine. So, in other words; don't forget to add at least one of those exciting and thrilling pelvis exercises

[Sandrahanna]

Originally Posted by wrennyroo

Got another hour of Callanetics done last night - managed to get the abs workout nailed (unfortunately for my poor muscles! ) Had previously been finding that it wasn't my abs that were doing the work but my back- think I wasn't 'rounding' enough as she keeps re-iterating!!! I was always like 'How do I do that?!'

My main issue now is the hips and behind exercise where you have to sit on your hip and lift the other knee off the floor and move it back and forth - just can't do it at all!!! Perhaps it will come with time...

What happens when you do the hip and behind exercise?

[KlingonBabe]

Originally Posted by Timmers

I have to admit, I watched it first last night, and it seemed to easy to be effective, but when I did it this morning, it was REALLY hard!

ayup

[KlingonBabe]

I just did 15 minutes hard cardio warmup, followed by an hour of 10/10.

[willBfit]

1 hour of Evolution done!

I am so glad I found this thread, it has helped me get SO much more from these exercises.

[kelley17]

I just completed 1/10 for the month!

[vfCookie]

1/2 hour of Evolution done this morning. Dang phone rang and interrupted me!

So, I will finish the second half tonight.

[ofo]

Originally Posted by Sandrahanna

Yep, every single class is a hybrid of traditional exercises and Evolution but the traditional exercises are performed utilising the CallaneticsConcepts. As long as you incorporate exercises for each body part you are fine. So, in other words; don't forget to add at least one of those exciting and thrilling pelvis exercises

Can't do without those! They are very painful but so effective. My thighs are so toned, I just wish I could get the same effect in my hips and behind. But I am getting better with each day. I did Evolution today and I had an "aha" moment (those of you who read O magazine will know what I'm talking about) doing the bent hip and behind exercises. I really felt the muscles at the base of my behind working deeper than they ever have before.

Thank you so much Sandra for all your wonderful advice. it is such a privilege to be getting tips from an expert like you. Sometimes when I read your posts I'm like but then when I incorporate your advice into my workout everything just seems to click! I read from your previous posts that you are going to be in Europe sometime next year. Any idea when? It is my goal to take at least one class with you next year but unfortunately Australia is a little too far to travel. I would if I could but my DH wouldn't understand it at all!

[wrennyroo]

Originally Posted by Sandrahanna

What happens when you do the hip and behind exercise?

Well normally I just cant seem to lift my knee off the floor at all which I expect being a beginner...

However, I did find the other night that I did manage to get my knee off the floor but then my muscle and top of my leg was sore straight away - like the beginning of cramp...

I've tried doing it with my forearm on the floor, with my ear above my shoulder and my shoulder above my elbow but then I dont feel like I'm working the muscle at all - plus I think I was having difficulty staying straight and tipping my hip forward.

Do I just need to find a longer surface (if that makes sense) so that I can hold on further to the left or right, depending on what hip I'm working of course?

Thanks for the input Sandra!

[willBfit]

Originally Posted by ofo

Thank you so much Sandra for all your wonderful advice. it is such a privilege to be getting tips from an expert like you. Sometimes when I read your posts I'm like but then when I incorporate your advice into my workout everything just seems to click!

My thoughts exactly!

[TFJ]

Evolution #5 done for the month. Feeling good!

TFJ

[sweettooth]

[quote=Sandrahanna;11222042]

Originally Posted by sweettooth

If you don't understand counterpulls there is more info on the Nov challenge, if you can't find it ask me.

Thank you Sandra so much for your answer, I read your post about counterpulls and even if I have to think very carefully what I'm doing every time I'm working out, I think I have understood what I 'm supposed to check in order to find my best position.
I hope it will become natural, sooner or later...
I've been learning a lot reading all the questions and answers of the past months. I find this blog very interesting, because in Italy (I'm Italian) Callanetics is not very popular, at least as far as I know, so it's a real fortune to have found a place where I can get so much info!
Have a nice day

[sweettooth]

sorry...I wanted to quote Sandra and instead I made a mistake and quoted myself

I do still have troubles with quotes

[Timmers]

My Evolution DVD came in yesterday, and I watched it last night, and did it this morning. WOW! Again, it is so deceptive! The gentle music and flowing movements make it look so easy, until you are actually doing it!

Loved it thought, once it was over! I feel great now, and happy to have 2 hours done!

Timmers

[enjoy]

Another hr of 10/10 this morning, can't wait to get the evolution dvd.

[willBfit]

Did quick legs and hips/behind this morning. Plus a little cardio!