What is callanetics and what does it give? DVD course Super Callanetics. The path to an ideal figure - reviews Callanetics exercises without stress

Being beautiful is the royal duty of every lady. Callanetics will help you achieve beauty of body and good spirits. Along with aerobics, shaping, Pilates and even hatha yoga, this is something new.

From this article you will learn what callanetics is, what its essence is, what its pros and cons are, as well as contraindications. Of course, get acquainted with the technique of performing basic exercises and recommendations for improving results in your practice.

Callanetics is a set of physical exercises, which was developed by American Callan Pinckney. The name comes from her name, because in English it is written “Callan”.

Like most physical exercises, callanetics aimed at muscle contraction and stretching, which is the essence of this technique.

Many people call this system of exercises modern hatha yoga. Indeed, callanetics is a complex that includes 29 static exercises based on yoga asanas.

During practice, all muscles are involved simultaneously. If you exercise regularly, the metabolic process accelerates, as a result of which the deposition of fat in the body stops, and muscle mass is growing.

Pros of callanetics

For callanetics classes no need to go to the gym With special equipment, it can be done at home. It is enough to have things that are comfortable for you, a mattress, turn on calm, relaxing music - and you are quite ready to practice.
Callanetics Suitable for young girls, older women and even pregnant women. Of course, some asanas are excluded for pregnant women, but basic exercises still remain.
Muscle development occurs evenly.
Callanetics has a healing effect: reduces pain in osteochondrosis, improves the functioning of the gastrointestinal tract and of cardio-vascular system.

Cons of callanetics

In case of excess weight callanetics must be combined with proper diet nutrition.
Callanetics has its contraindications, just like any other system of physical exercise. People with cardiovascular and asthmatic health problems, who have recently undergone surgery, need to reduce the load during practice, as well as reduce the number of repetitions.
For beginners, callanetics should be done after 1.5-2 weeks regular exercise and minimal stretching, otherwise beginners may get severe soreness after the first workout.

To make your workouts effective and safe, use some tips:

The optimal number of classes is 3 rubles. per week for one hour. It is allowed to break the complex and practice for 15-20 minutes. throughout the day.
Select 15-18 exercises for each workout different groups muscles and do 5-10 approaches for each of them, depending on your level of training, the interval between approaches is up to 2 minutes.
Do twisting and stretching in callanetics smoothly and without jerking.
Start your session with a short warm-up.
It is better to exercise on an empty or half-full stomach, so take your last meal 1.5-2 hours before starting classes. If you ate only fruit or salad without oil, then you can exercise after 1 hour.

Callanetics - a set of exercises in pictures

Now let’s take a closer look at one of the callanetics complexes – gymnastics for effective weight loss and restoration of the body. For those who have not had callanetics training before, we recommend using another complex for beginners in the article “Callanetics with Tatyana Rogatina”

Opposition

Stand straight with your feet shoulder-width apart, your shoulders back, and your arms along your body.
Bend your left arm at the elbow and place it against your temple.
Gently press your temple into your palm, and your palm into your temple.
Hold this resistance for 10-15 seconds, and then repeat similarly on the other side.

Stand straight with your feet shoulder-width apart.
With your shoulders back, spread your arms out to your sides so that they are parallel to the floor.
Pull your arms back until your shoulder blades connect. Hold in this position for 15-20 seconds.
Lower your hands and after 10-15 seconds. start doing the second approach.

Lie on your tummy, pressing your pelvis well to the floor.
Left hand you need to extend it in front of you, while bending the right one and placing it under your forehead.
Raise your head, tear it off right leg simultaneously with your left hand from the floor, staying in this position for 25-30 s.
Returning to the starting position, rest for 5 seconds, then do the same on the other side.

Lie on the floor with your lower back pressed to the floor.
Raise your legs, bending them to a right angle between your torso and legs. Place your hands under your hips.
Raise your shoulders and pull them towards your legs, keeping your abdominal muscles tense and your arms parallel to the floor.

Plie

Stand straight with your feet wider than shoulder-width apart and your hands on your waist.
Clasp your arms in front of you and, keeping your torso straight, squat down until your thighs are parallel to the floor. Stay in this position for 25-30 seconds.
Return to initial position and, after resting for 10 seconds, repeat the exercise.

Leg Raise

Sit on left leg, and straighten the right one to the side. Tilt your body at an angle of 45-50 degrees in the opposite direction to the straightened leg and rest your left hand on the floor.
Raise your right leg, keeping your abdominal muscles tense. Make 10 smooth movements up and down with your raised leg, and then 20, but already springy and at an average pace. Do not lower your foot to the floor during movements.
10 s. rest and repeat on the other leg.

Corner

Sitting on the mat, lean your hands on it behind you, with your hands wider than your shoulders.
With your legs together, raise them so that they are at an angle of 45-50 degrees with respect to the floor, and your feet are slightly higher than your face.
Spread your legs to the sides, and then connect them and lower them to the level of the navel.

Sitting on the mat, bend your right leg at the knee and then lower it to the floor so that it touches your left buttock.
Now bend your left leg, placing your foot close to your right knee.
Grasp the knee of your left leg with your hands, while your stomach is pulled in and your back is straight.
Press the knee of your left leg towards you, and then stay in this position for 10-15 seconds.
Return to the starting position after required quantity Do the same repetitions on the other side.

Sitting on the mat, spread your legs to the side, with your tummy pulled in and your posture straight.
Stretch your arms in front of you, then lean forward with a straight back. Hold in this position for 25-30 seconds.

Sit on your knees and, placing your palms behind your feet, lean back.
Push your pelvis up and hold in this position for 10-15 seconds.

Are there any benefits from callanetics - reviews

Lilya:

Callanetics is an ideal gymnastics for osteochondrosis. After two months of training using this method, I forgot about the back pain and numbness in the limbs that I had experienced for more than five years. In addition, during this time I managed to lose 3 kg without any effort at all. I just studied three times a week for one hour after work.

Daria:

There are many lessons on callanetics on the Internet, which I have been studying at home for the past two years, 3-4 times a week.

What can I say, firstly, I lost 5 kg without changing my diet and my weight is not increasing now. And secondly, my headaches associated with intracranial pressure went away.

Evgenia:

Callanetics classes have become for me not only a means to improve my figure, but also my emotional state. After a month and a half of regular training 3 times a week, I lost 4 kg and began to fall asleep better at night.

For more detailed reviews and comments from a fitness trainer, see the article “Callanetics - discussion and reviews.”

Callanetics lessons for weight loss - video

From this video you will learn what callanetics is and why it is needed. Also check out basic exercises callanetics for a thin waist, back and legs. And the instructor's recommendations will help make your practice safe.

You can find a large number of video tutorials on callanetics for beginners in the article “Callanetics – online video tutorials”.

Now you know what callanetics is and what a significant place it occupies in the modern fitness industry. Callanetics exercises are suitable for both young girls and older women. By doing this system of exercises, you will not only correct your figure, but also improve your health and emotional state.

Have you tried callanetics? If yes, did you get the desired result? Someone can compare callanetics with others exercise? Leave your feedback and questions in the comments.

In 1988, Prince Andrew's wife, the Duchess of York, gave birth to a daughter and... began to rapidly gain weight. The next pregnancy, just over a year later, only worsened the situation: Sarah Ferguson’s weight exceeded 100 kg. But the red-haired beast was not going to give up, she invited a trainer from America itself to Buckingham Palace, and a week later she celebrated getting rid of several extra pounds.

The Duchess's weight loss was so rapid, but without any side effects that the whole world started talking about miracle gymnastics. And Sarah herself did not even think about keeping the intrigue, she sang the new kind fitness - callanetics, and recommended it to everyone who wants to get their figure in order.

So what is callanetics, and why do there still be fitness clubs without a trainer specializing in this type of training? Let's find out!

What is callanetics?

Callanetics or gymnastics of awkward poses is a system of exercises based on yoga asanas. Just like in eastern practice, there are no jumps or sudden movements, but there is an abundance of static exercises with fixation for up to 2 minutes and stretching exercises.

The main task of callanetics is to make the deep muscles work, those that are not involved in any way in our ordinary life. They are more like a thin cobweb, weak and lifeless. By incorporating them into your work, you can tighten up your entire body in a very short time, achieve beautiful posture and acquire an easy gait.

Most callanetics exercises are performed in a static-dynamic version:

First, a certain muscle group is involved in the work. For beginners - very small, with the development of the level of training, each exercise includes an increasing number of muscles involved;
the tense position is fixed;
movements begin: smooth, with a small amplitude, reminiscent of swaying.

The main rule: all callanetics exercises are performed repeatedly until a burning sensation is felt. For beginners, 40 seconds of tension will be enough, for advanced athletes - 90-100 seconds.

There are no pauses between exercises, as well as breath-holding. Throughout the entire workout, you need to ensure that it remains smooth and calm. No noisy exhalations or sharp inhalations, laughter or conversation. Callanetics requires attention and concentration.

History of callanetics

The author of the miracle gymnastics, after which it is named, is the American Callan Pinkney. Problems with her legs and spine had plagued her since birth. The parents did not even believe that their daughter would ever be able to lead a full life.

But the girl had a lot of character! She insisted that her parents send her to a regular school, and daily ballet classes for 10 years helped her literally get on her feet. Alas, youth does not exist without shocks. And, already studying at the university, Callan Pinkney falls in love... unhappily and non-reciprocally.

Having abandoned everything, she sets off to travel around the world for 11 long years, only to return home in a depressing state. The doctors are relentless: the young woman will remain disabled for the rest of her days. But Callan pulls herself together again: again and again, overcoming the pain, she practices at the barre in the ballet hall.

And months later she realizes: she not only improved her well-being, but also acquired an ideal figure. Not believing her eyes, the girl involves her family and friends in her training. And lo and behold, they all easily and naturally lose overweight and centimeters. This can't be a coincidence! The system works!

In 1984, the book “Callanetics: 10 years younger in 10 hours” was published. A new type of fitness was born that would become one of the most beloved in America for decades to come. And Callan herself, until her death in 2012, will be the best advertisement for her own invention: slim and fit, she will never lose her good spirits or good physical shape.

The benefits of callanetics

While in the USA and Europe only the lazy have not heard of callanetics, our compatriots most often learn about this gymnastics in the doctor’s office. For example, when a patient needs to lose weight, but the condition of the joints and spine is intense physical exercise contraindicated.

But the benefit of callanetics is not only its leisurely nature, and, consequently, its low level of trauma. According to reviews from doctors, fitness instructors and practitioners themselves, this gymnastics:

perfectly strengthens the muscle frame without undue stress on joints and tendons;
improves posture, gives movements smoothness and grace;
works those muscle groups that classical fitness cannot reach. As a result, it easily corrects even the most difficult areas: removes breeches, “ Lifebuoy"on the stomach, smoothes cellulite, tightens inner surface hands;
normalizes metabolic processes in the body by stimulating protein synthesis and mobilizing fat depots;
successfully fights against cervical osteochondrosis, relieves pain in lumbar region spine.

By the nature of its effect on the body, callanetics is similar to massage and reflexology. It also tightens the skin and makes it more elastic. It also improves mood, has a positive effect on the immune system and even normalizes hormonal levels. It's surprising, but after 3-5 months of regular training, many women even note that their menstrual cycle has become as clear as never before.

Harm and contraindications of callanetics

Callan Pinkney herself believed that her system had no contraindications: you just need to listen to your body and increase the load gradually. Modern coaches do not approve of this approach. And it is recommended to refrain from callanetics if you have:

asthma;
high blood pressure;
diseases of the cardiovascular system;
serious vision problems: high myopia, retinal detachment, glaucoma;
diseases of the spine: hernias, protrusions.

Relative contraindications are hemorrhoids and varicose veins. In the first case, you need to completely exclude squats from the set of exercises, in the second - leg exercises.

You should not practice callanetics during acute respiratory viral infections, acute respiratory infections and in the first days after suffering a respiratory illness. After any operation you will have to wait at least a year, caesarean section- 1.5 years.

How often can you exercise?

If the goal of the classes is to tighten your body and diversify your workouts, it will be enough to devote 1 hour a week to callanetics. Those who want to get rid of extra pounds will have to make more efforts. On initial stage Callan Pinkney recommends exercising twice a week for 1 hour. It’s unlikely that anyone will want to hold complex poses longer, but if you shorten the session, the body will not have time to start using up fat reserves.

If you wish, you can exercise 3-4 times a week. But it is very important to take days off. Daily activities will lead to overtraining and reduced exercise effectiveness.

Once volumes and weight reach the desired parameters, the intensity of exercise can be reduced. For some it will be convenient to subsequently train once a week for an hour, for others it is more comfortable to turn a set of exercises from callanetics into morning exercises, and exercise every day for 15 minutes, using different muscle groups alternately.

Who is callanetics suitable for?

The main target audience of callanetics is untrained people with overweight bodies. They do not tolerate physical activity well, get tired quickly and begin to choke. Of course, callanetics will be a real test for them. But this type of fitness, at least, will not harm them, and certainly will not discourage them from regular exercise.

In addition, the American ballerina exercise system is ideal for those who:

tries for a long time and unsuccessfully to get rid of the striking features of the figure in the form of a bulging belly or hated “ears” on the hips;
cannot cope with intense aerobic exercise;
loves sports, but wants to add variety to his program;
can't remember the sequence dance moves and does not cope well with any type of training that requires good coordination;
prefers slow and calm workouts;
tired of yoga and Pilates, and wants to try something new.

Can pregnant women practice callanetics?

If the expectant mother worked out according to the Callan Pinckney system before pregnancy, there is no point in stopping training. Callanetics will not harm, but, on the contrary, will help a woman prepare her body for the upcoming birth.

In those cases where the expectant mother learned about gymnastics while already pregnant, the approval of a doctor and the help of an instructor will be required. Depending on the initial level of training, the latter will select the most gentle exercises and correctly compose the complex.

If there is no threat of miscarriage, you should start classes from the very first weeks of pregnancy. And even in the 3rd trimester, the expectant mother can use callanetics exercises to reduce the load on the lower back and reduce pain in the spine.

Callanetics classes improve the sleep and psychological state of a pregnant woman, allow her to resist fatigue longer and not gain excess weight, facilitate childbirth and speed up the recovery process.

Is it possible to lose weight by doing callanetics?

Callanetics is one of the most effective types sports for weight loss! You will be able to see the first results in the mirror 2 weeks after the start of classes. The weight will decrease a little slower than the volume, but the lost kilograms very rarely return to those who, among all types of fitness, choose gymnastics of uncomfortable positions.

How many calories does it burn?

Despite the leisurely pace of the lesson, energy consumption during callanetics training is not too different from that during aerobics. An hour of active cardio training burns 375 kcal, callanetics - 310 kcal. But the fun begins later.

Any sports activity speeds up metabolism, only the duration of this effect is different in each case. So, after an explosive load, often at the limit of its capabilities, the body tries to balance the processes as soon as possible. And already 4 hours after the lesson, the rate of metabolic processes returns to the pre-training norm.

Slow exercises according to the Callan Pinkney system are very natural and physiological. And our wise body does not see any threat to itself in them, which means it does not strive to stop the accelerated metabolism. On average, the effect of 1 callanetics workout lasts about 12 hours. During all this time, any daily activities consume much more energy than usual. This is what it's all about main secret callanetics.

According to the creator of gymnastics, 1 hour of callanetics replaces 24 hours of aerobics and 7 hours strength training. Skeptics will say that this is just a marketing gimmick. Of course, it is difficult to accurately calculate the effectiveness of training, but it is a fact that gymnastics in uncomfortable positions allows you to lose weight much faster than other types of fitness.

The advantages of callanetics over other types of fitness

If the difference between gym While aerobics and callanetics classes are obvious, the differences between calm types of fitness are generally invisible to the untrained eye. To figure out what you want to get as a result, you should look at the table.

	Callanetics	Bodyflex	Pilates	Stretching	Yoga
Do you need an instructor?	The exercise technique is easy to learn on your own	An instructor is needed to establish breathing and monitor the correct execution of exercises at the initial stage.		You can study on your own	You should only practice with an instructor, especially at the beginning.
What do you need for classes?	Mat only	For a complete workout - a mat. But if necessary, you can practice anywhere, even at work during your lunch break, without having any equipment at hand	You will need a mat, dumbbells, rubber shock absorbers and a fitball.	Need a mat, resistance bands	Mat only
Required level of training			Suitable for people in poor physical shape	Suitable for people in poor physical shape	Satisfactory initial training, many exercises are difficult
Main effect	Models the body, to a greater extent - the stomach, hips, buttocks	Reducing body volume	Focuses on strengthening the spine	Improves joint flexibility and mobility	Body strengthening, elimination muscle tension, calming the mind
Is it suitable for weight loss?	Very effective for weight loss	Effective for weight loss	Aimed at promoting health, not shaping the figure	Doesn't have a goal of losing weight	The weight loss effect is insignificant
Breathing technique	Smooth, calm breathing throughout your workout	A complex system breathing, the correct execution of which determines the final result	Breathing is smooth, deep, without delay, with exhalation for tension, inhalation for relaxation	Breathing is not given much attention	Breathing is given great importance. It is different in each exercise. There are breath holds both during inhalation and exhalation.
Contraindications	May increase blood pressure, contraindicated for hypertension. Difficult for heavy people	May increase blood pressure, contraindicated in hypertension	Has no contraindications	No contraindications	The program is adjusted individually by the instructor, depending on the health status of each student.

To get the maximum benefit from classes, you need to adhere to several rules:

At the initial stage, practice in front of a mirror to control the correctness of the exercises.
Monitor your breathing and do not hold.
Practice in silence so as not to lose your breath to the rhythm of the music.
Increase the load gradually.
Do not strive to immediately perform the maximum number of repetitions: it is better to do 20 times, but correctly and at full strength, than 50, but in a semi-fainting state.

At the initial stage of training, a slight weight gain and an increase in abdominal volume are possible. You shouldn’t be afraid of this: when weakened muscles get used to the load, the volumes will begin to rapidly decrease.

Basic exercises

In the classic version, callanetics has 29 exercises, each of which is aimed at working a specific muscle group. You need to start your workout with a short warm-up, and only then move on to exercises.

For the back

Initial position: lying on your stomach, arms and legs apart.

Performance: Slowly lift your body, squeezing your shoulder blades together. Try to stay at the top for a few seconds, then return to the starting position. Look at the floor, do not throw your head back.

Prevention of cellulite

Initial position: standing, feet slightly wider than shoulders, toes pointing to the sides.

Performance: slowly squat down to an angle of exactly 90 degrees with your knees bent. Walk back slowly. 4 sets of 10 times.

For toned buttocks

Initial position: sitting on one leg, supporting leg in front of you, back straight.

Performance: we pull the second leg back, as far away from ourselves as possible, due to gluteal muscle back of the thigh. We don’t turn the hip, the leg goes separately. Then we change the leg and repeat the same steps.

For a flat stomach

Initial position: lying on your back, lower back pressed firmly to the floor. Bend your knees and lift them up. The angles both at the knees and between the hips and torso should be 90 0.

Performance: Raise your body, keeping your arms extended along your body. Return to the starting position. You need to perform the exercise very slowly, feeling each muscle. Do 2-3 sets of 10 times.

Is it possible to study at home?

Callanetics - fitness with a minimal degree of trauma. This gymnastics is easy to perform and does not require any equipment. Just you, a comfortable mat and 60 minutes of free time! All this allows you to study at home when it is convenient for you.

Another argument in favor independent studies: callanetics literally “sculpts” the body before our eyes. And if group training is always aimed at working out all muscle groups, then at home you can choose a complex that is ideal for your goals.

Despite the huge number of different programs for healing and improving your figure, callanetics - one of the unique and popular finds in the health industry - has long conquered the countries of Europe, Asia and America.

Callanetics is a slow, calm form of gymnastics with a static load. It is highly effective and promotes muscle tightening and rapid weight loss and body size. Activates the body's immune system. Ideal for those who prefer thoughtful, calm exercises to active and complex dance types of fitness.

These are amazing effective exercises will help create a harmonious balance between body and mind, allowing you to find excellent physical fitness, develop concentration and prevent injuries.

Classic callanetics exercises

Exercise 1

The exercise stretches the oblique abdominal muscles, back muscles and upper shoulder girdle.

Initial position: stand straight, feet shoulder-width apart, hands on your waist, keep your head straight, gaze directed forward.

Technique: bend your knees slightly, lift up right hand and stretch as high as possible without raising your shoulder, lower your left hand to your thigh, tighten your buttocks, move your pelvis forward and up, extend your right arm even more and slowly bend to the side, continuing to extend your arm. Relax your neck and upper shoulder girdle and gently, with an amplitude of less than one centimeter, bend to the side. To return to the starting position, move your right arm to a position in front of you, bend your knees, lean forward, and, without bending your arm, move your arm and torso to the left. Before returning to the starting position, tighten your buttocks, move your pelvis forward and up and stand straight. Perform the exercise in the other direction.

The pace of execution is slow and smooth. Number of repetitions 25 counts, s gradual increase up to 100 counts in each direction.

Typical mistakes: lifting the shoulder while extending the arm upward. Tilt your torso forward, not to the side. Bent back. Abrupt execution of movements.

Exercise 2

The exercise strengthens the abdominal muscles, tightens the chest, stretches the back and the area between the shoulder blades, and relieves tension in the neck muscles.

Initial position: lying on your back, legs bent at the knees and brought together, feet pressed to the surface, arms along the body.

Technique: Grab your inner thighs with your hands and spread your elbows out to the sides. With a smooth movement, lift your head above the surface, your shoulders will automatically follow your head. Round your upper body so that your nose points inward chest. When you feel that you can no longer round your neck and shoulders, extend your arms along your body, parallel to the surface, and slowly, with an amplitude of less than one centimeter, move your arms back and forth. While doing this, relax your entire body, only your abdominal muscles tense. Slowly return to the starting position.

The pace of execution is slow and smooth. The number of repetitions is 25 counts, with a gradual increase to 75 counts.

Typical mistakes: During execution, not only your arms move, but your whole body. The exercise is performed by working the back muscles, not the abdominal muscles. Abrupt execution of movements.

Exercise 3

Exercise strengthens the abdominal muscles, tightens the chest, stretches the back muscles and the area between the shoulder blades, and relieves tension in the neck muscles.

Initial position: lying on your back, legs bent at the knees, feet pressed to the surface, arms along the body.

Technique: Smoothly lift your right leg up. Grab her back surface hips, round your elbows, pointing them upward to the sides. Then slowly lift your head and shoulders above the surface, rounding them so that your nose points inside your chest.

Lower your arms along your body, parallel to the surface, and straighten your left leg, but so that it does not touch the floor. Then slowly, with an amplitude of less than one centimeter, move your arms back and forth. To return to the starting position, first bend your left knee, then your right, lower it towards your chest and slowly place your feet on the surface. Lower your head and shoulders to the floor.

The pace of execution is slow. The number of repetitions is 25 counts, with a gradual increase to 75 counts.

After completing the exercise on your right leg, repeat it on your left.

Typical mistakes: During execution, not only your arms move, but your whole body. The exercise is performed through the work of the back muscles, and not through the abdominal muscles. Abrupt execution of movements.

Exercise 4

Exercise tightens everything muscle groups abdomen, relieves tension in the back of the neck and lengthens it, relieves tension in the shoulder blades.

Initial position: lying on your back, legs bent at the knees, feet pressed to the surface, arms freely located along the body.

Technique: in this position, with a smooth movement, slowly raise your knees to your chest, one after the other, and straighten your legs up. Wrap your hands around the back of your thighs and spread your elbows out to the sides. Slowly lift your head and shoulders above the surface, rounding your back. Then stretch your arms forward, parallel to the surface, and slowly, with an amplitude of several centimeters, move your arms back and forth. If you feel tension in the neck, bend your elbows and place them on the back of your head.

The pace of execution is slow. The number of repetitions is 25 counts, with a gradual increase to 100.

Typical mistakes: sudden execution of movements. Large amplitude of execution. Raised shoulders.

To increase the load on your abdominal muscles, lower your legs a few centimeters. To return to the starting position, smoothly bend your knees, gradually one after the other, and also smoothly and gradually place your feet on the surface. Relax completely.

Exercise 5

The exercise tightens and strengthens the abdominal muscles.

Initial position: sitting with your back to the support, arms above and holding on to it (if it is not possible to hold on to the support above, perform a support with your hands from behind), the body is relaxed, the legs are connected and extended in front of you.

Technique: in this position, bend your knees and pull them towards your chest as high as possible. Lift your legs straight up and slowly perform leg extensions and abductions. Return to the starting position and repeat the exercise again.

The pace of execution is average. The number of repetitions is two times, five counts each.

Typical mistakes: sudden execution of movements. Raised shoulders. Bent back. Legs bent at the knees.

Exercise 6

The exercise strengthens and tightens the muscles of the legs and abdomen, stretches the back, and maintains mobility. hip joints. The exercise is performed with the help of a support.

Initial position: stand facing the support and lean your hands on it, but not too much. Legs together, feet turned outward, back straight, shoulders straight.

Technique: rise on your toes, connect your heels and turn your knees to the sides. In this position, bending your knees, lower yourself down a few centimeters, move your pelvis forward and up, rounding your lower back and buttocks. Return your pelvis to its original position and bend your knees and lower yourself a few more centimeters. Push your pelvis forward and upward again, rounding your lower back and buttocks. Return your pelvis to its original position and, straightening your knees, return to First level. Then move your pelvis forward and up again and return to the starting position. Thus, you must perform the exercise at two levels: initial and intermediate, each time moving your pelvis forward and upward and returning it to its place. The pace of execution is slow. The number of repetitions is two sets (1 set – 2 movements at the top, 1 movement at the middle level) with a gradual increase to five sets.

Typical mistakes: raised shoulders. Abrupt execution of movements. Knees point forward, not to the sides. After moving the pelvis forward, while returning it to its original position, there is a strong bend in the lower back.

Exercise 7

The exercise stretches the muscles of the neck, back, area between the shoulder blades, inner part thighs, hamstrings, calves. The exercise is performed using a support.

Initial position: stand facing the support and place your right leg straight on it (approximately at waist level), the supporting leg is also straight, the foot is slightly turned outward.

Technique: in a smooth motion, raise both arms up and stretch as high as possible. Feel the stretch in your back and abdomen. From this position, stretching upward, slowly bend your torso forward towards your leg. When you feel that you can no longer stretch, bend your elbows and place them crosswise on your shins, your elbows should be spread to the sides. Slowly, with an amplitude of less than one centimeter, perform smooth bends towards the leg.

The pace of execution is slow. The number of repetitions is 10 counts with a gradual increase to 50 counts on each leg.

After completing the exercise on your right leg, perform it on your left.

Typical mistakes: bent supporting leg. Back too bent. Abrupt execution of movements.

Exercise 8

The exercise rounds and tightens the buttocks. Restores firmness to the outer thighs and buttocks. The exercise is performed using a support.

Initial position: sit facing the support and grab it with your hands. The left leg is bent at the knee and placed in front of you, the right leg is bent at the knee and laid back.

Technique: from this position, lower your right hand to your thigh and move your pelvis and torso forward so as to lift the foot and shin of your right leg above the surface. Return your hand to the support, relax your shoulders and lift the knee of your right leg a few centimeters up. In this position, slowly, with an amplitude of less than one centimeter, perform smooth movements with your leg back and forth.

After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.

Typical mistakes: bent back. Abrupt execution of movements. The body is leaning too far forward. The arms are too high on the support.

Exercise 9

The exercise rounds, tightens and restores firmness to the outer thighs and buttocks. The exercise is performed using a support.

Initial position: sit facing the support and grab it with your hands. The left leg is bent at the knee and positioned in front of you, the right leg is straight extended to the side.

Technique: place your right hand on your thigh and move your pelvis and thigh of your right leg forward. Return your hand to the support, slightly tilt your shoulders and torso in the direction opposite to the extended leg. Raise your right leg a few centimeters up from the surface and slowly, with an amplitude of no more than a few centimeters, move your leg up and down.

After completing the exercise on your right leg, perform it on your left leg. The pace of execution is slow and smooth. The number of repetitions is 25 counts with a gradual increase to 100 counts for each leg.

Typical mistakes: sudden execution of movements. The extended leg is bent at the knee. The amplitude of execution is too large. Your hands are too high on the support (place them approximately just above shoulder level). The body tilts too far to the side.

Exercise 10

The exercise stretches the muscles of the upper shoulder girdle and arms, pectoral muscles, back muscles, inner thighs, hamstrings, calves. Lengthens muscles, maintaining flexibility and elasticity, preventing injuries. Series of movements this exercise allows you to keep almost your entire body in good shape.

Initial position: sitting on a surface with your legs spread apart as wide as your stretch allows (but try to avoid pain), support with hands behind.

Technique: in a smooth motion, raise both arms up and slowly tilt your torso forward until your hands touch the surface. Then bend your elbows and place your forearms and elbows on the surface. In this position, slowly, with an amplitude of no more than one centimeter, perform smooth downward bends. Relax and use your hands to return to the starting position.

Initial position: Sit up straight, place your right hand on your thigh, and extend your left hand up.

Technique: Having slightly turned your shoulders towards your right leg, slowly tilt your torso to the right towards your leg. Then move your right hand to your left, cross your hands on your shins, spread your elbows to the sides and slowly, with an amplitude of no more than one centimeter, perform smooth bends towards your leg. Relax and, helping yourself with your hands, return to the starting position. Perform the exercise in the other direction.

Initial position: lying on the surface, legs bent at the knees, feet pressed to the floor, arms extended above the head.

Technique: With a smooth movement, lift your right leg up and straighten it at the knee. Then grab your leg by the back of your thigh with your hands and spread your elbows out to the sides. In this position, slowly, with an amplitude of less than one centimeter, pull your leg towards you. If desired, the left leg can be straightened and placed on the surface. After finishing, to return to the starting position, first slowly bend your right leg at the knee and smoothly lower it to the surface. Perform the exercise with the movement on the other leg.

Initial position: lying on your back, arms bent at the elbows and positioned above your head at the same level as your shoulders, palms facing up.

Technique: in this position, with a smooth movement, lift your right leg up, bend it at the knee and press it to your chest. Then move your leg to the left as far as possible, while your shoulders and top part the backs should not come off the surface. Touch the knee of your right leg to the floor and slowly, with an amplitude of less than one centimeter, move your leg up and down. To return to the starting position, again move your right leg bent at the knee to your chest and lower it, straightening it, to the surface. Repeat the exercise on the other leg.

Typical mistakes: sudden execution of movements. The amplitude of execution is too large.

Exercise 11

The exercise relieves tension in the hip area, strengthens the muscles of the abdomen, buttocks, and legs. Stretches the muscles of the arms and back.

Initial position: kneeling, bending your legs under you, lower your buttocks onto your heels. The back is straight. Hands are located on the belt.

Technique: with a smooth movement, raise your straight arms up, clasp your hands together and pull your body 4–5 centimeters up. Then lift your pelvis over your heels, slightly spread your hips and move your pelvis forward and up, as high as possible. In this position, perform slow circular rotations hips to the right and left. Try to perform rotations with a small amplitude.

Do the exercise at a slow pace. The number of repetitions is two times in each direction with a gradual increase to five times.

Typical mistakes: abrupt execution of the movement. Bent back. Raised shoulders.

Exercise 12

The exercise stretches the thigh muscles, pectoral muscles, and back muscles.

Initial position: sitting on your knees, legs tucked under you, buttocks on your heels, hands behind you.

Technique: in this position, tighten your buttocks, move your pelvis forward and up. Lift your torso and pelvis up and arch as high as possible without causing pain to your back. Slowly, with an amplitude of less than one centimeter, move your pelvis up and down. After performing, smoothly and carefully return to the starting position.

Do the exercise at a slow pace. The number of repetitions is ten counts, with a gradual increase to 40 counts.

Typical mistakes: sudden execution of movements. Throwing the head back. The hands are too far away when pushing from behind.

Exercise 13

The exercise tightens the thigh muscles, strengthens the calves and feet.

Initial position: sitting opposite a chair or table, press the feet of your outstretched legs against the legs of the support, straighten your back, round your shoulders to relieve tension from the back muscles.

Technique: in this position, straining your thigh muscles, try to squeeze the legs of the support with your feet. Relax and repeat the compression again. Relax again and tighten your thigh muscles as much as you can.

Do the exercise at a slow pace. The number of repetitions is 25 counts, with a gradual increase to 100 counts.

Exercise 14

The exercise tightens and rounds the buttocks, restoring their elasticity.

Initial position: kneeling in front of a support, legs together, feet connected.

Technique: Grasp the support with your hands (arms bent at the elbows) and slightly spread your elbows to the sides. Smoothly tilt your torso back until your arms are straight. Tighten your buttocks, push your pelvis forward and upward and round your shoulders, keeping your back straight. Slowly raise your right knee to the side, your foot should not leave the floor, it should glide smoothly along it. Raising your knee as high as possible to the side, lift your foot a few centimeters above the surface and slowly, with an amplitude of two centimeters, move your foot back and forth. Once completed, slowly return your leg to the starting position. Relax and do the exercise on the other leg.

Typical mistakes: bent back. Raised shoulders. Protrusion of the buttocks back, with a deflection in the lower back. Arms not fully straightened. Too sharp and amplitude execution of movements.

Exercise 15

The exercise tightens and rounds the buttocks, restoring their elasticity. Strengthens the thigh muscles. Gives you the opportunity to maintain and give excellent shape to your buttocks and thighs.

Initial position: kneeling in front of a support, arms bent at the elbows and placed on the support, legs together, feet connected.

Technique: in this position, smoothly extend your right leg to the side so that the foot and thigh form one straight line. Tilt your torso back until your arms are straight, tighten your buttocks and move your pelvis forward and up. Then gently tilt your body to the left, but not too much, lift your right leg up and slowly, with an amplitude of about six centimeters, move your leg up and down. After performing, slowly bend your leg at the knee and return to the starting position. Relax and do the exercise on the other leg.

The pace of execution is slow. Number of repetitions: 100 counts in each direction.

Typical mistakes: bent back. Protrusion of the buttocks with arching in the lower back. Sharp execution and large range of movements. The body tilts too far to the side.

Excess weight worries many people. It causes aesthetic discomfort and provokes serious health problems, so it is necessary to combat it. There are quite a few health programs aimed at losing weight. And one of the most popular is callanetics for weight loss, which attracts with its simplicity and lack of power loads, but at the same time remarkable efficiency.

The difference between callanetics and other programs is that its poses are quite uncomfortable. However, this is precisely the point, since all muscle groups are involved in such exercises. Callanetics at home is aerobic training, in which a large amount of oxygen enters the blood and accelerates metabolism. Thanks to this, you can quickly get rid of excess fat. Holding your torso in an uncomfortable position for a couple of minutes increases energy expenditure without much activity. As a result, the muscles do not grow, so the figure becomes harmonious, feminine and toned.

Callanetics exercises are effective for weight loss, and this effectiveness is determined by the following factors:

All muscle groups are given the same and uniform load.
As a result of exercise, metabolic processes and fat burning processes are accelerated.
Because it enters the blood large amount of oxygen, the process of removing triglycerides from fat cells will be accelerated, and the flow of valuable nutrients will improve.

However, a callanetics course is useful not only for your figure. It makes it possible to improve posture, ensure joint flexibility, strengthen muscles and increase endurance, improve reaction and coordination of movements.

However, we can also encounter negative reviews related to the fact that callanetics exercises for weight loss in the first weeks of classes did not lead to weight loss, but to weight gain. All this can be logically explained. The fact is that several workouts lead to the fact that the muscles become stronger, and the more trained the muscles, the more they weigh. Also, after the first workouts, your belly may become larger. And this is also not a problem - the phenomenon is temporary. From about the third week of classes, the body will begin to decrease in size, and the weight will literally melt before our eyes.

Callanetics video for beginners

How to practice callanetics: basic rules

In order for a set of callanetics exercises to achieve the desired results and bring only benefits, follow certain recommendations. These include the following:

Movements should be slow and smooth. Do not make jerks or sudden movements. The essence of callanetics is precisely in static poses and muscle tension, which allow you to get good results.
All callanetics exercises involve holding the body in the achieved position for 1-2 minutes. However, if you are a beginner, you can start with 10-15 seconds. Even such a short period will still be productive. However, over time you will need to increase the time.
Be sure to control your breathing. Don't hold it too long, it should be deep and even.
It is advisable to consult with a specialist before starting classes to make sure there are no contraindications.
Ideally, it is better to choose an individual complex with a specialist. It can be aimed at specific areas of the body, for example, there is callanetics for a thin waist, hips, buttocks, legs. The exercises are quite simple and can be done at home.
To obtain good result, be sure to watch your diet. It is advisable to exclude quickly digestible carbohydrates and easily digestible fats and harmful high-calorie foods from the diet.
It is recommended to exercise three times a week for 60 minutes. When you manage to lose weight, you can reduce the number of classes to 1-2 per week - this is enough to maintain weight.
If you experience pain or serious discomfort during exercise, stop exercising and consult your doctor. The repetition can be only 20 at first, and then move on to the full program (up to 100).

Before starting callanetics at home, do a warm-up that will help prepare your muscles for stretching and warm them up. You can feel the effectiveness of such exercises by taking the simplest starting position - standing, feet shoulder-width apart. After taking it, try to breathe evenly, tense your muscles and stay in this position for at least a minute. When you relax, you will feel a little tired. This is precisely the effectiveness of callanetics.

Contraindications for exercise

Despite the benefits of practicing, callanetics for weight loss, videos of which allow you to understand how to do it, are not allowed for everyone. Beginners should practice moderately. But for those who suffer from bronchial asthma, heart and vascular diseases, problems with the spine and musculoskeletal system, exercise is completely contraindicated.

Women who have had a cesarean section should stop exercising for the first 1.5 years after the procedure. If you have problems with your vision, you should consult your doctor. You should also not exercise in the first year after any surgery. Caution is needed when varicose veins veins If you have hemorrhoids, you should refrain from squats. You should also not exercise during the recovery period after any infectious diseases.

Callanetics exercises for weight loss

If you want to get rid of excess weight evenly throughout your body, a basic set of exercises is suitable for you. There are 30 of them in total, 6 of which are aimed at warming up. Such callanetics lessons help restore balance in organism. These include exercises for a flat stomach, slender legs, firm buttocks and hips, stretching exercises to strengthen the result, as well as exercises called “belly dancing” and “strong legs”.

But it happens that during exercise, it is the problem areas that do not lose weight as actively as we would like. Then it is recommended to do the main complex, but add additional exercises, aimed specifically at correcting the problem area. You can also use only a separate set of exercises for a specific area - it depends on what goals you are pursuing.

Callanetics for the stomach

If your dream is this slim stomach And thin waist, pay attention to this set of exercises. A video of callanetics exercises for the abdomen will give you the opportunity to understand exactly how to perform them. So they could be as follows:

Starting position - lying on the floor. Arms along the body, bend your legs at the knees and spread them slightly. Now raise your right leg about 10 cm from the floor, and lift your left leg so that it makes a right angle with the surface. Raise your shoulder girdle and head, while simultaneously stretching your hands and toes. Stay in this position for a minute, then change legs and repeat the exercise.
Starting position - lying on the floor, arms along the body, legs bent at the knees. Tighten your hands, raise your shoulder girdle, hold for 1-1.5 minutes and slowly relax.
Starting position - lying on the surface with legs bent in the knees. Tighten your muscles as you slowly lift your shoulder girdle. Pull your hands towards your toes. Stay in this position for a minute, then relax.
Starting position - lying on the surface on your side with your legs bent at the knees. Raise both legs off the floor, extend your arms as if you want to reach your heels. Stay in this position for 1-1.5 minutes, then slowly relax. Turn over to the other side and repeat the exercise.

Callanetics for hands

To remove all excess in the arm area and strengthen their muscles, do the following exercises:

Stand on the floor, place your feet shoulder-width apart, lower your arms along your body. Slowly raise your arms touching your shoulders, then extend your left arm up and stretch your entire body along your arm. Hold this pose for a minute and relax.
Lie on your stomach, resting on your arms outstretched. Do no less 10 slow push-ups. In the future, their number can be increased.
Stand on the floor with your feet shoulder-width apart. Pull your left hand behind you towards your right heel. Keep your right hand straight for balance. Stay in this position for a minute, then relax.

Callanetics for feet

Sit cross-legged on the floor. From this pose you need to rise on your knees and slowly return to the starting position. When moving, try not to help yourself with your hands - then your legs will receive sufficient load. Perform 20-50 times.
Stand on the floor with your feet together. Bend one leg and slowly squat down on the other. Then return to the starting position. Repeat 20-100 times.

Similar exercises can also be used for calf muscles.

Callanetics for hips

You can add several exercises to the complex that will help remove all excess on the hips - the characteristic “ears” or “breeches”, and give skinny hips a beautiful roundness.

Sit on the mat. Legs should be straight and apart. Bend your right leg at the knee, take your left leg back and bend it slightly. Bend your body towards your left leg, trying to reach it with both hands. Hold for 20-30 seconds, return to the starting position and repeat the bends. The exercise must be performed by changing legs.
Lie on your back, bend your legs at the knees, spreading them shoulder-width apart. Straighten your right leg, pull its toe up, then slowly throw it over your pelvis to the left side, trying to reach the floor. At the same time, turn your head to the right. Repeat the exercise, changing legs in turn.

The proposed complex will not require much effort, but you will definitely need patience, endurance and self-organization. Some poses are indeed very uncomfortable, but if you do them regularly, you can achieve perfect body without exhausting hours of training and strict diets.

Callanetics video lessons are ideal for doing it at home. They explain in detail what, how and how much to do to get the desired result. We invite you to watch the callanetics fitness video to understand what exercises to perform and how to do them correctly to achieve maximum results.

Video lessons of callanetics

Isometric callanetics: video instructions

Video on morning callanetics

A luxurious figure and excellent health will be the reward for those who choose callanetics for themselves. Unique technique allows you to achieve your goals in the shortest possible time.

Callanetics is especially popular among both beginners and experienced athletes. Interest in this branch of fitness is not accidental, because by performing callanetics exercises, you can simultaneously improve your body’s health and improve your figure.

What is callanetics in fitness?

Callanetics- a new direction in fitness, developed by an American trainer Callan Pinkney.

The exercises are reminiscent of yoga, but have their own characteristics. The author of this set of exercises set a goal to get rid of pain in the joints and back, so this technique will help patients with osteochondrosis.

Bodyflex, Pilates and callanetics: what is the difference, what is better, what is more effective?

Bodyflex is a set of exercises based on proper breathing. The creators of the technique claim that with the correct distribution of oxygen, the efficiency of movements can be increased.

Calorie burning occurs faster. Based on accelerated aerobic respiration . Oxygen improves metabolism and blood circulation.

The basis of the methodology Pilates – connection between mind and body. Joseph Pilates argued that exercises become most effective if you achieve complete concentration on the action being performed.

Every movement must be conscious. The complex, like bodyflex, includes correct rhythmic breathing.

The source of energy with which the exercises are performed is the abs and abdominal muscles.

Callanetics in turn, involves performing static stretching exercises, which, despite their apparent simplicity, are quite complex and require physical training.

Callanetics is a set of stretching exercises

IMPORTANT: These three types of fitness complexes differ in the features of performing exercises and approaches to understanding them. It is difficult to assess which of these methods is more effective. You need to independently choose the type that suits you best.

Callanetics: how many times a week to practice?

IMPORTANT: One lesson can last an hour, or can be divided into several lessons of 15-20 minutes.

Callanetics: contraindications

Callanetics involves a very serious load for all types of muscles, so it is not suitable for everyone.

Despite the appearance easy workout, it will be difficult for a person who has not previously played sports to complete them.

IMPORTANT: You must pay attention to chronic diseases conditions in which you should not engage in this type of sport, namely: asthma, cardiovascular diseases. If you have had surgery or a serious illness, be sure to consult your doctor before starting exercise.

There is no age limit for practicing this type of fitness.

Callanetics for weight loss, exercises for beginners: for legs, hips, back, cellulite

A set of 29 exercises will help improve your figure and correct problem areas.

This type of class is suitable for those who cannot attend the gym, as it does not require any special equipment. During static load, metabolism accelerates.

Calories are burned, and all muscle groups are involved. As a result of exercise, muscle mass does not increase, but their condition and performance improve. The result is visible within two weeks after the start of classes.

Example simple exercises for beginners:

Sit on the floor, bend your knees and raise them 45 degrees above the floor. The body is also raised 45 degrees from the floor. Straighten your right leg. Hold this position. Then change legs.
Feet 45 degrees from the floor, knees bent, arms spread to the sides, body 45 degrees from the floor, stay in this position.
The back and lower back are pressed to the floor, legs 45 degrees from the floor, straightened, head slightly pressed to the chest. We were delayed.
Lie on your stomach, arms extended forward and raised up, raise the right leg, hold the position, change legs.

Without preparation, it will be impossible to do all the exercises from the callanetics complex, but you shouldn’t despair, everything comes with time.

Callanetics: static exercises

Callanetics does not include complex and rhythmic loads. It is based on static tension of all muscle groups. As in yoga, exercises are based on muscle statics and stretching.

IMPORTANT: Even deep muscles, therefore the technique is highly effective.

Callanetics: before and after

Callanet is a working technique. After 14 days of training, the results are already visible.

The centimeters at the waist decrease, the stomach goes away, the legs become more graceful. The technique will help you reset, provided constant exercise, about 10-20 kg in 3-6 months.

IMPORTANT: It is necessary to combine classes with proper nutrition. The results depend, of course, on physiological characteristics your body, age.

Callanetics for pregnant women

It is not prohibited to practice callanetics during pregnancy. However, you need to dose the load depending on your physical condition and stage of pregnancy.

In the third trimester, it is worth making your classes easier. Expectant mothers should not rush and try to do everything. Before starting classes, you should consult your doctor.

IMPORTANT: If there are no contraindications, it is better for the pregnant woman to check with the trainer exactly what exercises need to be performed and with what intensity.

Pregnancy is not a contraindication to callanetics.

Callanetics after cesarean section

After a caesarean section, callanetics cannot be practiced.. The seams must be tightened. You need to let your body “come to its senses.”

During static exercises, all muscle groups will become tense, which can lead to complications after surgery. After the stitches have healed, you should obtain permission from your doctor to continue exercising.

Callanetics with Tatyana Rogatina: a set of exercises

Lessons Tatiana Rogatina accessible and understandable for beginners. The video lesson is accompanied by an explanation of each movement. Her complex includes workouts called « Effective weight loss» . The lesson consists of three parts: warm-up, main part and finishing exercises.

Video: Callanetics

Callanetics with Ekaterina Rykova: a set of exercises

Video course of lessons with Ekaterina Rykova will allow you to reduce weight, correct problem areas, and improve the general condition of the body.

The technique is aimed at those who practice independently at home. It is based on Callan Pinkney's callanetics with some modifications. The lesson lasts about one hour and can be divided into several shorter sessions.

Video: Callanetics in progress

Callanetics with Inga Dubodelova: a set of exercises

A course of exercises with Inga Dubodelova. The complex is convenient for independent study.

Callanetics with Callan Pinkney: a set of exercises

Callan Pinkney- the founder of this trend in fitness. It was she who developed the system of exercises that we now call callanetics in her honor.

The complex combines gymnastic exercises, stretching muscles, as well as the system correct breathing. Each exercise carries a static load, which helps improve blood circulation and speed up metabolism. Due to this technique, excess weight is quickly burned.

Callanetics: how many calories are burned?

Callanetics- This is a complex in which muscle mass does not increase. But the hated fat disappears.

IMPORTANT: About 310 kcal can be burned in one hour of training.

An hour of callanetics helps you get rid of more than 300 kcal

Callanetics: reviews

Irina, 28 years old: After giving birth, I gained 15 kg. Diets and exercise on the simulator did not help, the weight remained the same. I decided to take a desperate step - taking diet pills. After a week-long “treatment,” I lost 5 kg, but my health noticeably deteriorated: headaches, weakness and insomnia appeared, and my heart began to “prick.” I quit the pills and within a month I gained 8 kg. A friend brought me out of a state of terrible depression who advised me to start doing callanetics. After a few classes, I got hooked, and when I noticed that my body was “toned up” and slimmer, I decided to step on the scale. It turned out that the weight began to come off. My joy knew no bounds. I continued my studies with even more enthusiasm. As a result, in six months I not only lost extra pounds and toned up my body, but also improved my health.

Olya, 18 years old:I believe that body beauty is very important in every girl’s image, so I spend a lot of time in gyms in training. Recently I became interested in callanetics. The classes themselves are very interesting to me, and after them I have a very pleasant feeling.

Svetlana, 35 years old: I have been studying callanetics according to Tatyana Rogatina’s lessons for a year now. During this time I lost 20 kg. At the same time, I don’t limit myself in nutrition.

Callanetics - the key to health and beauty

Callanetics has become very popular in modern fitness. It is suitable for those who cannot go to the gym. Additional sports equipment she doesn't demand it.

This set of exercises will help you get rid of excess weight and tidy up your body, as well as improve your health.