Callanetics is a form of workout created by a woman afflicted with knee and back pain that forced her to use a wheelchair. However, this experimental exercise form helped her return to her profession once again. Following are the top Callanetics exercises you can try out:
1. Pulsed Crunches
This is one effective Callanetics exercise that targets the muscles in your stomach and abdominal region.
- You need to lie on the floor while keeping both the feet hip-width apart.
- Raise your knees.
- Place your hands (palms down) at the sides.
- Now, slowly lift your head and torso. Ensure your hands and legs are firm on the ground and aren’t moving.
- Take your head and torso forward, as much as possible.
- Once you have bent forward the maximum, stay in that position for a minute or so, and return to the starting position.
This Callanetics exercise helps you develop core strength and endurance in the back and the abdominals.
- Firstly, you will need to get on your knees and hands. Now, straighten one leg backwards at once and then lift your knees off the floor.
- Next, lower the body down on the forearms and pull the abdominal muscles inwards. The back should be flat, and your body should resemble a straight line from heels to the head. Be in this posture for a minute or so.
3. Double Straight Leg Lower
This exercise is meant specially for tightening your abdominals.
- You will need to lie on your back. Now, bring your knees to the chest.
- Next, extend one leg towards the ceiling. Then stretch your arms sidewise with palms down. Your lower back should be aligned to the floor. Ensure the neck and shoulder are relaxed.
- Breathe in and lower the legs without lifting your lower back.
- Slowly, breathe out and bring legs straight upwards. This can be done 10 times.
4. Extended-Arm Sit-Ups
This exercise works on your back, thighs and leg muscles.
- Lie on your back on the mat and keep legs stretched in front.
- Roll up the body and stretch your hands till your feet.
- Try to touch your knees with your forehead.
- Stay in that position for some time.
- In case you aren’t able to touch your knees with your forehead, just reach your feet with your palms and stay in that position.
5. Bicycle Twists
This twist exercise works on your spine, knees and back as well.
- Lie down on the floor and keep your knees bent. Your shins should be at an angle of 90 degrees to the ground.
- Place both hands behind your head and keep your elbows outwards sidewise.
- Now, lift your upper body and twist to a side that will bring the elbow closer to the outside knee. The other leg should be at an angle of 45-degrees to the floor.
- Be in this posture for 5 seconds or so.
- Now, bring the legs to the initial position.
- Twist the upper body in the reverse direction and repeat the move for the other leg.
- Repeat the move for each side 6 times or so.