Free Callanetics Instructions

Callanetics is an orthopedic exercise program developed by Callan Pinkney, author of "Callanetics Countdown." The exercises modify traditional ballet conditioning to create a gentle, yet effective program that can be performed at any age, according to the company website. You can perform all of the Callanetics exercises at home with a chair and mat. Set up for this series by standing with your hands resting lightly on the back of a sturdy chair. Point your toes at a 45-degree angle with your legs hip-width apart.

Standing Callanetics Series

Step 1

Perform the Callanetics bend and curl. Slowly squat about 4 inches and tuck your hips forward, creating a "C" shape with your stomach. Hold this position for five breaths, then release the tuck. Lower your hips 1 inch, and tuck your pelvis again. Hold this position for five breaths. Lift your hips up 1 inch and repeat the tuck and hold process. Continue the cycle of lowering and raising your hips for five cycles.

Step 2

Perform the Callanetics super-slow plié. Press your entire foot on the floor as you lower your hips into a squat. Move as slowly as possible. Bend your knees to go as low as you can without raising your heels, then reverse the movement. Slowly rise up to a standing position. Repeat this exercise 10 times. Do not hover in your low position, keep moving slowly.

Step 3

Perform the Callanetics up and over stretch. Place your right heel on the chair seat with your knee slightly bent. Place your hands on your right thigh. Exhale as you fold your torso over your leg. Take three slow breaths and pull your torso 1/16 inch closer to your leg. Take three more breaths, and continue pulling your torso further forward until you cannot fold any deeper. Switch legs and repeat.

Step 4

Perform the Callanetics standing stretch. Hold onto the chair back with your feet hip-width apart. Grasp your right foot with your right hand and point your knee straight down. Do not pull your heel to your seat. Tuck your hips forward and adjust your knee to point straight down again. Breathe in this position for 30 seconds, then switch legs and repeat.

Tips and Warnings

It is more effective to perform the recommended number of repetitions each day than to double up and perform them only three times a week, notes Pinkney.
Check with your doctor before starting any new exercise program.