The Callanetics exercise system, invented by Callan Pinkney, focuses on tiny movements and precise positions to tone and reshape muscles, according to the Callanetics website. You can perform the Callanetics stomach series lying on a carpet or mat. Keep all of your pulsing movements small; about 1/4 inch is all you need, according to Pinkney. Check with your doctor before beginning any new exercise program.
Bent-Knee Reach
Lie on the floor with your knees bent, feet flat and arms by your sides. Lift your breastbone forward, peeling the top of your shoulder blades off the mat. Reach your fingertips forward and float your arms off the mat 2 or 3 inches. You can make this position a little easier by holding onto your thighs, explains Pinkney in her book "Callanetics Countdown." In slow motion, round your head and shoulders toward your knees in tiny pulsing movements. Complete 50 to 100 pulses.
Single Leg Raise
After completing bent-knee reach, float one knee toward the sky, creating a 90-degree angle at your hip and knee joints. Scoop your torso forward, peeling the top of your shoulder blades off the mat. Reach your fingertips forward and complete 50 to 100 tiny pulses. Exhale during each pulse. You can make this exercise more intense by extending your raised leg straight toward the sky.
Double Leg Raise
Float one knee up at a time to create a 90-degree angle at your hip and knee joints. With both legs floating, lift your breastbone toward your legs, until the top of your shoulder blades lift off the floor. Float your fingertips forward, with your arms a few inches off the mat. Curl your upper body toward your legs in 1/4-inch, slow-motion pulses, completing 50 to 100 curls. Relax your shoulders and neck during the movement, recommends Pinkney.
Legs Over
Create a goalpost with your arms by reaching your hands next to your ears, with your arms on the floor. One at a time, tuck your knees in to your chest. In slow motion, lower your bent right leg to the floor. Relax your right leg, and then slowly lower the left leg on top of it. Keep your shoulders on the floor and breathe as you remain in this position for 30 to 60 seconds, and then switch sides. If you cannot lower your leg to the floor, place a pillow next to you to support the weight of your legs during your hold.
References
- The Callanetics Exercise Method: About Us
- "Callanetics Countdown"; Callan Pinckney; 1990
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