American Callan Pinckney, the creator of the popular exercise system named after her, assures that after 10 workouts you will become 10 years younger. And all because an hour of callanetics gives the body as much as 7 hours of classical gymnastics, or 24 hours of aerobics. There is no need to go to the gym – you can learn all the delights of callanetics at home. You will not need special equipment, special clothing, or shoes. It is enough to put on an ordinary sports uniform, preferably bright, creating a festive mood, and ordinary light sports shoes, or you can go barefoot.

During training:

all muscles develop evenly;
metabolic rate – the metabolism in muscle mass increases dramatically, which means that by exercising, you burn more calories;
having learned to “engage” small muscles, while isolating large ones, you experience completely new and unusual sensations for you.
Callanetics, like a talented sculptor, will help you sculpt a new figure with impeccable shapes. The posture will be corrected, the chest will rise, the stomach will tighten, the shape of the buttocks will improve. The most important thing is that you will be able to feel, measure and “weigh” the result after just a few sessions, if you train with full dedication.

At first, do the exercises 3 times a week for an hour. Having received a return on classes, reduce them to 2 times. When you achieve stable success, you will pay a symbolic fee – an hour a week for excellent health and good mood with pleasure. Callanetics The starting position for all exercises is the legs shoulder-width apart, the back is straight, the stomach is pulled in. Having taken the desired position, keep it, depending on the initial level of your physical fitness, for 60-100 seconds, feeling tension in all muscles. Start every workout with a warm-up.

A set of callanetics exercises
Gymnastics callanetics (calanetics) – warm-up
Stand on tiptoe, raise your arms up, and stretch your whole body. Shoulders are straightened, as if you are striving up.
Having completed a semi-squat, slightly bending your knees, tilt your body slightly forward. Stretch with your arms extended forward and slightly up, keeping your back absolutely straight.
From the same position, take your straight arms (palms up) back. Pull the neck and chin forward, the back is impeccably flat.
tilt body forward so that it is parallel to the floor, stretch your arms to the sides, knees are straightened. Stretch.

Callanetics (calanetics) – exercises for the muscles of the chest and back
Cross your arms in front of you, as if you want to hug yourself, and feel how all the pectoral muscles have tightened.
Stretch your arms straight back and slightly up. Stretch like a bowstring.
The same, slightly bending the elbows, the palms seem to strive towards each other.
The following exercises will help create a beautiful line of the thigh, removing all unnecessary, and tighten the buttocks: Perform a deep forward bend, straight arms with palms almost touching the floor (60-100 seconds). Then slowly turn the body to the supporting straight leg. The torso seems to “lie down” on the leg, tightly clinging to it, with the main load falling on the back surface of the thigh. Grasp your ankle with your palms. You should experience a pleasant feeling of warmth. The same, turning to the other leg. This exercise is ideal for people who lead a sedentary lifestyle.
Legs shoulder width apart. tiltсь вперед, обхватив колени ладонями, локти разведите в стороны. You seem to want to stick your body between your legs.
Legs together. tiltсь вперед, мягко обхватите руками колени и уткнитесь в них носом.
Callanetics (calanetics) exercises for ideal forms
The starting position for all exercises is standing straight, feet shoulder-width apart, socks slightly turned to the sides.

Place your left hand on your stomach, closer to the outer side of the thigh, stretch your right hand up. tiltсь в сторону так, чтобы рука была параллельна полу. Stretch, tensing each muscle, and maintain this position for 60-100 seconds. The same, performing a tilt to the other side.
Perform the previous exercise, slightly shaking the right arm slightly bent at the elbow to the left and right, tensing and relaxing the muscles, for 60 seconds. Maintain this posture for the next minute. The same, left hand, leaning to the other side.
Similar to the previous exercise, but freely lower your left hand along the supporting leg, as if trying to reach its heel. Stretch your right arm parallel to the floor, as if you are trying to reach something. Try leaning even lower. Maintain this pose for 60 seconds. The same, leaning to the left.
Make 10-15 body rotations, fixing the lower body, first in one direction, then in the other direction. Then perform 10-15 rotations of the pelvis, keeping the torso motionless. Repeat the exercise again.
Hands on hips, straighten your shoulders, pull in your stomach, tighten your gluteal muscles. Turn your head slowly to the side, while the chin is raised, the gaze is directed upward. Hold this position for 10-12 seconds. The same – on the other side. Repeat the exercise again.
Turn your head 90 degrees storgo to the side, feeling the muscles in your neck tighten. Do not help yourself with shoulder movements. Do the exercise 2 times in each direction, keeping the pose for 10-12 seconds.
Perform 2 head turns to the right and left (at the same time it is lowered, the chin almost touches the chest), lingering in extreme positions. This will help relieve muscle tension. Do all movements very slowly, smoothly. No jerks! Exercise regularly 2-3 times a week for an hour.
Callanetics gymnastics – toned belly and beautiful hips
These 12 exercises are the final part of the callanetics complex. Exercising 2-3 times a week for an hour, you will be able to quickly get rid of figure flaws, lose extra pounds, and acquire charming forms. Train regularly and have fun. Perform the first 4 exercises lying on your back.

Raise one leg up at an angle of 90 degrees, the other – 5-10 cm from the floor. In this case, both legs are straightened, and the socks are extended. Stretch your arms forward, as if you want to reach for something. Try to lift your shoulder blades off the floor. Maintain the pose for 60 seconds. The same, changing the position of the legs.
Take the same position as in exercise 1, only bend the leg, which was parallel to the floor, at the knee. The foot rests on the floor. Hold the pose for 60 seconds. The same, changing the position of the legs.
Legs bent at the knees, lift up. Stretch your arms forward parallel to the floor, palms bent, as if you are resting against a wall. Raise the body. Freeze for 60-100 seconds.
Legs slightly bent at the knees, lift up. The toes are stretched out. Straightening your arms in front of you, try to lift the body. With your fingers, you seem to be trying to reach your socks. Maintain this position for 60 seconds.
Lie on your side. Raise your legs, bent at the knees, up. Raise your body, stretch your arms forward. With one of them, you seem to want to reach your heels. Hold the pose for 60 seconds. After a short rest, repeat the exercise. Same, turning to the other side.
Sit on the floor. Bend one leg at the knee behind you, stretch the other to the side (the toe is also extended) and lean towards it with the body as low as possible. Try to grab this leg with your hands. Maintain the pose for 60-100 seconds. The same, changing the position of the legs.
Sit with your right side to the support (it can serve as an ordinary chair), bend your legs at the knees. Body weight is on the right thigh. Grab a chair with your right hand, put your left on the thigh of your right leg. The back is straight. Raise your left leg slightly above the floor (no more than 5-10 cm). Move it gently up and down. Please note: the lower leg is parallel to the floor. Perform the exercise for 60-100 seconds (if it is difficult, then in 2 sets of 30-50 seconds each). Then повторите его. Same, повернувшись к опоре другим боком. Do this exercise by swinging back and forth for 30 seconds with one or the other leg raised above the floor.
Reclining on a bent supporting leg and resting your hands on the floor, swing the other leg straightened at the knee (toe extended, heel turned up) for 100-120 seconds. The same, changing the position of the legs.
Lying on your back and spreading your arms to the sides, lift the straightened leg up. Then постепенно опустите ее в сторону, при этом поворачивая голову в противоположную. Do not lift your shoulder blades off the floor. Gently swing your leg with an amplitude of 5-10 cm from the floor for 60 seconds. The same, changing the position of the legs.
Sit with your legs wide apart, toes pointing out. tilt корпус к левой ноге, стараясь коснуться ее грудью. Maintain the position for 60-100 seconds. Same, развернувшись корпусом к правой ноге.
Without changing the starting position, gently tilt the body forward. Fold your hands in front of you on the floor. Rock your torso up and down for 60-100 seconds.
Kneeling, stretch your straight arms above your head, pull your stomach in, and keep your back straight. Perform soft, springy half squats without touching your buttocks to your heels for 60 seconds.