What is callanetics and how it helps you lose weight

The mysterious word “callanetics” may have come across you in the schedule of group programs at the gym or simply in the list of fitness varieties.

What is callanetics, what exercises belong to it and what do you need to know before you start? All questions will be answered by our experts, but first let’s make a little excursion into history.

How did callanetics originate?

To find the origins, you need to go to the USA of the 1970s. Just at that time, fitness specialist Callan Pinckney returned to New York from her world travels. After the trip, the athlete created a training methodology, immodestly calling it by her name. Callan wrote books and made video lessons on callanetics, all her products became bestsellers. So what were Pinkney’s magical workouts?

There’s nothing grueling about the exercise list. Rather, it’s a combination of static exercises, classical yoga poses and stretching elements, while callanetics is based on precise and slow execution of exercises aimed at working deep muscles.

Expert trainer of the Pride Fitness chain of fitness clubs

“The main advantage of callanetics is that it is suitable for people of all ages and different fitness levels. Classes do not require special equipment. All you need for this type of physical activity is a mat and a little free space”.

Benefits

Callanetics focuses on working deep muscles that are often left untapped by conventional exercises.
Movements from this trend help to strengthen the muscular corset and make the figure tighter.
Slow and controlled execution of the exercises helps to improve posture. It helps to prevent various spinal disorders.
Regular exercise reduces back pain as the exercises are aimed at strengthening the back muscles and correcting posture.
Callanetics classes require high concentration and precision of execution, which helps to develop coordination of movements.
Regular training will develop flexibility and strengthen the immune system.

How to exercise?

To achieve visible results, it is recommended to exercise regularly three times a week for 30 minutes. Gradually increase the level of load, the number of counts for each exercise and the training time. When the result of the exercises is visible, you can reduce them to twice a week, but the number of counts for each exercise and training time should increase. This variant of load distribution will help to keep yourself toned and consolidate the obtained effect. Also, for a qualitative variety of physical activity, 7-12 exercises in one workout is enough, but the exercises should be significantly different from each other.

Callanetics is the performance of static poses, each of which should be held for 25-100 counts. Naturally, the time of holding depends on the level of your training. At the initial stage, it is necessary to dose the loads. If you are just discovering the world of callanetics and you have no previous experience in fitness, it will be enough to hold the pose for 5-10 counts, then it is recommended to give yourself a short rest and perform the second approach.

It is important not to forget that all exercises are done slowly and controlled, without jerks and sudden movements, everything is done precisely and clearly. Breathing should also be done correctly: inhalation is done on relaxation, exhalation – on muscle tension.

Dean of the “College of Fitness”

“It is important that the classes are regular, in this case, you will be able to see the benefits of them in just a few weeks after starting.”

Warm-up

Before you start the main part of your workout, it’s important to do a warm-up. Only after it is done can you begin the main part.

Straight arm bends

Technique

Stand with your feet shoulder-width apart, arms loosely placed along the torso, head and gaze directed forward.
Raise your straight arms up and stretch your back and torso as much as possible.
Bending your knees, bend your torso forward and down with your arms pulled back at the same time.
At the moment of torso extension, tighten your buttocks and lift your pelvis forward and up.
Return to the starting position.
Repeat several cycles.

Torso tilts with a twist

Technique

Stand with your feet together.
Bend forward, try to touch the floor with your fingertips.
Hold for 10-30 counts depending on your fitness level.
Slowly turn your torso to the right leg and put your palms around the ankle, pressing your chest tightly against the leg and your forehead against the knee.
Hold in this position and then turn to the left leg.

Exercises of the main part

Twists

Execution technique

Lie on your back, bend your legs at the knees and bring them together, feet pressed against the surface, arms along the torso.
Grasp the inside of your thighs with your hands and pull your elbows apart.
Round your upper body so that your nose is pointing inward toward your rib cage.
Extend your arms along your torso, parallel to the surface and slowly move your arms back and forth.
During the exercise, relax your whole body, only the abdominal muscles are tense.

Leg lifts at the support

Technique

Sit with your back to the support, hands overhead and hold on to the support, if it is not possible to hold on to the support, do the support with your hands behind you.
The body is relaxed and the legs are joined and stretched out in front of you.
In this position, bend your legs at the knees, pull them up to your chest as high as possible.
Then lower them to the floor.
In the next movement, slowly raise straight legs up, then separate and bring them together.
Return to the starting position and repeat the exercise again.

Scapulae convergence

Technique

Spread your feet shoulder width apart, feet parallel to each other and knees slightly bent, resting on your heels.
Do not move the pelvis, the lower back should be flat.
Slowly pull the shoulders back and slightly down, push the chest forward, maintaining tension between the shoulder blades.
It is important to feel the tension in each muscle.
Then easily take your arms to the sides, turn your palms up and make springy movements, bringing your shoulder blades together for 10-15 seconds.

Body tilts at the wall

Technique

Step away from the wall, stand up straight, feet shoulder-width apart, knees slightly bent.
Press your back against the wall.
Slowly lean to the right, sliding on the wall, and stop in this position for 30 seconds, slightly springing to the side of the inclination.
Then repeat the exercise in the other direction.

Pilates ball exercises

Exercise for legs

Technique

Stand with the supporting leg slightly bent at the knee.
Put the other leg on the ball, press on it, but do not transfer the weight.
Try to work only the muscles of the leg.
Repeat on the other side.

Squeezing the ball

Technique

Stand up, hands with the ball lowered, slightly bent at the elbows.
You need to squeeze the ball and lift your hands with the ball upwards without releasing the pressure on the ball.
Repeat the movement up and down.

Raising the leg backwards

Technique

Get on all fours, knees under the pelvis, hands under the shoulders
Place a ball between the shin and thigh of one leg and squeeze it.
Lift the leg up, then lower it down.
Perform on both sides.

Gluteal bridge on the ball

Technique

Lie down, bend your legs, put a ball under both feet.
Raise the pelvis as high as possible.
Keep the body straight, tense the buttocks as much as possible.
Then lower the pelvis down and repeat the movement.

During the existence of sports have been invented dozens, if not hundreds of different techniques, training and exercises. It is only worth it to get together and start looking for those that will bring pleasure. So the only thing separating you from improving your body, health and quality of life is your unwillingness.