Callanetics is a method of exercise developed by Callan Pinckney in the 1980s to strengthen and tone muscles without using high-impact movements that could cause injury. Callanetics uses small, controlled movements to target specific muscle groups. These repetitive movements work deep within the muscles to improve strength, muscle tone, flexibility and posture. There are many variations on Callanetics movements for each muscle group. You can purchase a Callanetics video or book or enroll in a local Callanetics class to learn various exercises that target each muscle group. Consult a doctor before you start any new exercise program.
Step 1
Stretch each muscle of your body gently before your workout. Stand with your feet apart and roll your neck slowly in a complete circle three times in each direction.
Step 2
Lie down on the floor and bend your knees so your feet are flat on the floor. Your feet and knees should be 3 inches apart. Put your hands on your inner thighs, and roll your back off the ground, rolling your chest to your ribcage. Keep your chin close to your chest and look straight out through your knees. Stretch your arms out past your knees. Use your stomach muscles to move your arms forward a fraction of an inch. Keep your head and shoulders still as you gently move back and forth. Repeat this movement 100 times if you can to strengthen your stomach muscles.
Step 3
Face a balance object, such as a wall or sturdy chair. Sit on the floor 6 inches away from your balance object with your knees bent and your right leg crossed over your left. Place both hands on it. Uncross your top leg and place it on the floor next to you with your knee bent and the lower part of your leg pointing behind you with your foot resting on the floor. Lean slightly to the left, and raise your knee and foot slightly off the floor. Move your leg up and down a fraction of an inch so you move slightly. Repeat this movement 100 times if you can to tone your hip, thigh and buttock area. Repeat with the other leg.
Step 4
Find a chair or sturdy object about 6 inches wide. Sit on the floor facing the object, and position your feet on the outside of the object. Gently press the inside of each ankle against the object. Squeeze your inner thighs to press your legs together, holding the object with your ankles. Hold this squeeze and count to 100 if you can.
Step 5
Stand with your feet 6 inches apart. Stretch your arms out to each side, and twist your hands forward so your thumbs are pointing behind you and your palms are facing the ceiling. Slowly move your arms behind your back until they are shoulder-width apart and your thumbs are pointing to each other. Move your thumbs to each other a fraction of an inch, pulsing your arms gently. Repeat this movement 100 times if you can.
Tips and Warnings
- Stop exercising if you feel any pain or discomfort.
References
- Callanetics: Method
- Callanetics: About
- Diet Spotlight: Callanetics Review
- "Callanetics: 10 Years Younger in 10 Hours"; VHS; Callan Pinckney; 1992
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