The brain of Callan Pinckney, a former ballerina, brought us Callanetics exercises, that’s why the name. Callan decided to invent this due to the misery of back pain and knee problems. She needed to come back to the ballerina, and that’s when she came up with this idea. She tried a lot of things before she had to devise this form of workout. The exercise helped her to return to her favourite profession.
So, what exactly is Callanetics workout? Well, keep reading and I will tell you exactly. It is a low impact workout program which is designed to move you precisely but slowly. There are pretty simple moves that you need to perform in order to attain this workout. Yes, there are a lot of variations of Callanetics workout that you can try. One of the best things about this workout program is that you don’t need any equipment to get things done. There are a lot of benefits of Callanetics, including an increase in body strength, flexibility, body balance and alignment.
There are several DVDs available in the market and even the original one which was devised by Callan herself to relieve her from pain. For now, let us take a look at the best Callanetics exercises that you can try with ease.
# Pulsed crunches
This is one of the well-known Callanetics workouts. It primarily targets the stomach and abdominal region. To do it, you will need to lie down on a mat with the face pointing the ceiling or if you are at a gym, then you can use crunch bench. Now, raise your knees and place your palms at the sides. After this, you need to raise your torso and head, at the same time, ensure that your palms and feet don’t leave the ground. Once you start bending forward, try to maximize it as much as you can. Hold the posture for about 1-2 minutes and then return to normal position.
If you are looking for improving your core body strength, then there’s nothing better than the plank. This will also improve your endurance, abs, and back region. To perform, you will need to get down on your hands and legs with face down. After this, straighten your body and stretch the legs. Now you have to lower your forearms and pull the abdominal muscles toward the spinal cord. Make sure that your spine is straight. This is quite essential because posture matters a lot when it comes to plank. From head to heels, your body should look like a flat surface. Hold the position for about 1 or 2 minutes.
# Extended arm sit-ups
This is another workout that falls under the Callanetics workout program. Extended arm sit-ups are perfect for your back, thighs, and overall leg muscles. Firstly, you need to lay down on a mat while your face towards the ceiling. Now, stretch your legs and curl your body up by stretching the arms at the same time. Try to touch the knees with your forehead and your hands touching the toes. Hold the posture for about two minutes. This will complete one rep. You can perform it up to 15 times.
# Bicycle twist
This is another workout that is perfect for your spine, knees and legs. It will help you make your body more flexible and increase endurance. To perform this, lay down on the mat. Keep your knees bent and shins must be from the right angle with the ground. Now, take your palms behind your head and elbows outward. Then, raise your upper body a little bit from the ground and at the same time, twist on your body one side. Your elbow will come close to the knee. Keep in mind that your other leg should be at a 45-degree angle with the ground. Now, hold this posture for about 5 seconds and repeat the same while twisting on the other side.
# Downward Dog
This one is a fantastic Callanetics exercise which stretches your back like no other. It also works well for your hamstring and shoulders while broadening your chest for the same time. To begin with, lay down on your fours and keep your knees hip-width apart whereas the hands shoulder-width apart. Now, breathe and take your toes under the heels. Then, breathe out and move your hip in the upward direction, until the V-shaped figure is achieved. After this, spread the fingers and press your chest in the downwards direction. Keep your tailbone upwards and while your head is hanging, breath in. Now, return to the normal position.