If you want to radically change your body – reduce weight, tighten muscles, correct problem areas – then it’s time to do callanetics. The author of the methodology, Callan Pinckney, claims that callanetics classes can achieve significant results in a short time. A feature of the system is a colossal static load on the muscles of the body. Taking the necessary posture, you need to hold it for 60-100 seconds. Each exercise is designed in such a way that all the muscles of the body work simultaneously.
Callanetics is a set of exercises for all parts of the body: arms, shoulders, back, legs, buttocks, hips and abdominals. Callanetics includes exercises from several types of oriental gymnastics, as well as special breathing exercises. With the help of callanetics, your posture will be corrected, your stomach will be tightened, your chest will rise, and the shape of your buttocks will improve. After just a few sessions, you will notice the result.
At first, do the exercises 3 times a week for an hour. Having received the first results, reduce them to 2 times. When achieving stable success, an hour a week will be enough to maintain shape. The starting position is always the same – feet shoulder-width apart, back straight, stomach pulled in. Having taken the desired position, fix it for 60-100 seconds, depending on the initial level of your physical fitness. Tension should be felt in all muscles. Start every workout with a warm-up.
Callanetics. Warm up
1. Stand on tiptoe, raise your arms up and stretch your whole body, aiming up. Shoulders should be straight.
2. Squat down with your knees slightly bent, body slightly tilted forward. Stretch with your arms extended forward and slightly up, keeping your back absolutely straight.
3. Keeping the same position, take your straight arms back (palms up). Stretch your neck and chin forward, your back is absolutely straight.
4. Lean forward so that the body is parallel to the floor, stretch your arms to the sides, while your knees should be straightened. Stretch.
Callanetics. We create a beautiful line of the thigh and tighten the buttocks
1. Make a deep bend forward, straight arms with palms almost touching the floor (60-100 seconds). Slowly turn the body to the supporting straight leg. The torso seems to “lay down” on the leg, tightly clinging to it, while the main load falls on the back thigh surface. Grasp your ankle with your palms. You should feel a pleasant warmth. Repeat turning to the other leg. This exercise is very suitable for people who lead a sedentary lifestyle.
2. Feet shoulder width apart. Lean forward, clasping your knees with your palms, spread your elbows to the sides. You seem to want to stick your body between your legs.
3. Feet together. Lean forward, gently wrap your arms around your knees and bury your nose in them.
Callanetics. Exercises for perfect forms
The starting position for all exercises is standing straight, feet shoulder-width apart, socks slightly turned to the sides.
1. Put your left hand on your stomach, closer to the outer side of the thigh, stretch your right hand up. Lean to the side so that your arm is parallel to the floor. Stretch, tensing each muscle, and maintain this position for 60-100 seconds. The same, performing a tilt to the other side.
2. 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.
3. 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.
4. Make 10-15 rotations with the body, fixing the lower part of the 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.
5. 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.
6. Turn your head 90 degrees strictly to the side, feeling how the neck muscles tense. Do not help yourself with shoulder movements. Do the exercise 2 times in each direction, keeping the pose for 10-12 seconds.
7. 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.
If you want to radically change your body – reduce weight, tighten muscles, correct problem areas – then it’s time to sign up for callanetics classes. The author of the methodology, Callan Pinkney, claims that classes on this system of calanetics allow achieving significant results in a short time. A feature of the system is a colossal static load on the muscles of the body. Taking the necessary posture, you need to hold it for 60-100 seconds. Each exercise is designed in such a way that all the muscles of the body work simultaneously.
Callanetics requires the practitioner to constantly feel their body, which makes the exercises even more effective! The result is not pumped up muscles, but a slender, toned body.
What is important to know when doing callanetics?
1. During classes, it is allowed to drink a small amount of water (mineral or boiled).
2. For the first week or two of classes, many do not lose weight, sometimes they even gain weight, but this is not a reason to despair – gradually the result will still appear, and if you exercise regularly, this result can be maintained with a minimum training time.
3. When it is written that the number of repetitions of one exercise is from 30 to 100 times, it means that you must listen very carefully to your body and in no case overstrain. If you feel pain after 5 reps, then 5 is enough for you. The main thing is to do everything gradually.
4. People with certain health problems are prohibited from doing callanetics.
These are those who have various diseases associated with the cardiovascular system; people who have had surgery less than a year ago; women who have had a caesarean section (you need to wait a year and a half before starting classes); people with asthma; people with hemorrhoids.
Also, with varicose veins, exercises to strengthen the legs are prohibited.
With poor eyesight, with any diseases of the spine, and with a recent infectious disease, it is imperative to consult a doctor.