List of Callanetics Exercises to Reach Your Fitness Goals
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The CDC advises that adults engage in muscle-strengthening activities at least twice a week. There are many ways you can meet this guideline, including weight training, calisthenics, and less popular options like Callanetics.
If you’ve never heard of Callanetics or have recently learned about it and are looking for a deep dive, look no further. We’ve outlined everything you need to know about the exercise style, including a list of Callanetics exercises you can practice with. Read on to learn more!
What Type of Exercise is Callanetics?
Callanetics is a type of low-impact exercise program that focuses on small, precise muscle contractions. Developed in the 1980s by Callan Pinckney, the exercises are designed to increase flexibility, muscle tone, and physical strength without putting excessive strain on the joints.
The fitness pioneer further popularized Callanetics with her book titled, “Callanetics: 10 Years Younger in 10 Hours.” Callanetics exercises often involve small, pulsing movements that target the deeper muscles in both the lower and upper body, particularly around the core, hips, and back.
Is Callanetics the Same as Pilates?
Many people may confuse Callanetics with Pilates, but they are not the same. While Callanetics focuses on tiny, pulsing movements, often called “pulses,” Pilates emphasizes core strength, alignment, and the fluid movement of the entire body. It incorporates principles like centering, concentration, control, precision, breath, and flow.
Additionally, Callanetics is performed with little to no equipment, but Pilates often uses specialized equipment like the reformer, Cadillac, Wunda Chair, and sometimes, an exercise ball (affiliate link). Each type of exercise emphasizes different approaches to fitness and has separate ideologies.
How Effective is Callanetics?
Callanetics is effective for multiple fitness and health goals, including muscle toning. The small, precise movements target deep muscle layers, leading to noticeable muscle tone and body shape improvements with regular practice.
If you want to gain some core strength, Callanetics can also help. A study of 112 female participants in Callanetics showed that this type of exercise significantly improves abdominal strength and spine flexibility.
A strong selling point for Callanetics is that it is low-impact, meaning that it is suitable for people who may have knee problems or prefer a gentler workout regimen. It is also favored by those recovering from injuries or older adults who need an effective exercise routine that is easy on the body.
To top it up, Callanetics is also adaptable for different fitness levels. Beginners can start with basic moves and gradually increase the intensity as their strength and flexibility improve.
What Are 12 Different Callanetics Exercises?
You can include any of these exercises in a Callanetics workout.
1. Pelvis Scoops
Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis, tightening the lower abdominal muscles and glutes, then release and slowly return to the starting position.
2. Pile Pulses
Stand with feet wider than shoulder-width apart and toes turned out. Lower into a pile squat and perform small up-and-down pulses.
3. Leg Lifts
Lie on your left side, keeping your body in a straight line. Lift the right leg upward while keeping it straight, then lower it with control. Repeat with the left leg.
4. Abdominal Pulses
Lie on your back with your knees bent and hands placed gently behind your head. Perform with small pulses upwards, engaging the core without straining the neck.
5. Hamstring Pulses
Kneel on all fours, extend one leg back, and lift it to hip level. Pulse the leg upward using small movements, focusing on the hamstring. Repeat with the other leg.
6. Butterfly Pulses
Sit with the soles of your feet together and your knees dropped to the sides. Place your hands on your ankles and use your elbow to gently press down on your thighs, pulsing slightly for deeper engagement.
7. Standing Hip Tightener
Stand on one leg with the other bent at the knee. Raise the bent knee to hip level and pulse upward, focusing on the outer thigh and hip.
8. Arm Toning Pulses
Stand or sit with arms extended straight in front of you at shoulder height. Make small backward circles with your arms using just the wrists and forearms.
9. Heel Lifts
Stand straight with your feet together. Lift your heels off the ground, balancing on your toes, then lower them slowly.
10. Upper Back Pulses
Stand with feet shoulder-width apart and bend slightly forward from the waist, arms hanging down. Lift your arms straight back while squeezing your shoulder blades together, then pulse.
11. Inner Thigh Pulses
Lie on your back with your legs in the air and crossed at the ankles. Pulse the legs tightly together, focusing on the inner thighs.
12. Neck and Chin Tightener
Sit upright with your back straight. Tilt your head slightly back and press your tongue against the roof of your mouth. Then, pulse your chin downward slightly.
How Many Times a Week Should You Do Callanetics?
If you’re new to Callanetics, starting with two sessions per week can help your body adjust to the new movements while minimizing the risk of overtraining or injury. This frequency allows for sufficient recovery time, which is crucial when you start a new type of exercise.
As you become more comfortable with the exercises and your fitness improves, you can increase the frequency to thrice a week. This allows for more consistent muscle stimulation, leading to better toning and strength results.
People who are experienced with Callanetics and have built up their endurance might find three to four sessions per week effective for maintaining and improving muscle tone and strength. More experienced enthusiasts, on the other hand, could train up to five to six times a week.
Regardless of your fitness levels, it is advisable to balance Callanetics with other forms of exercise like cardio. Even more important is including rest days to allow your muscles to recover and grow.
How Long Does It Take to See Results With Callanetics?
The first few weeks after you start Callanetics, you may feel changes. Increased muscle tone and enhanced flexibility will be some of the first benefits. You might also notice improved posture and body awareness.
By the end of the first month or two, visible results may begin to appear. You will likely look more toned, especially in the abdomen, glutes, thighs, and arms. With ongoing practice in the next few months (three to six), these changes become more pronounced.
Besides aesthetic improvements, many people report significant enhancements in strength and flexibility and even reductions in body measurements and clothing size. Note that losing weight through Callanetics or any form of exercise is fundamentally a result of burning more calories than you ingest, otherwise known as a calorie deficit.
Are There Any Drawbacks to Callanetics?
Callanetics is great for many reasons, but it has some limitations. These include the following:
Limited cardiovascular benefits: Callanetics focuses mostly on toning and flexibility rather than cardiovascular fitness. If your fitness goals involve improving cardiovascular health or significant weight loss, you should add an activity like walking, running, or cycling into your routine.
Slow progress for certain goals: Because Callanetics involves small, precise movements, muscle growth progress will likely be slower compared to weight training or high-intensity workouts.
Monotony and repetition: Callanetics involves small, repeated movements, which some people may find monotonous over time, especially if they prefer more dynamic or varied workout routines.
Lack of accessibility: Finding qualified Callanetics instructors or informative classes can be challenging compared to more mainstream exercise types. As a result, beginners may find it difficult to get started and make progress.
Final Thoughts
Callanetics resources are relatively scarce, but if you’re looking to reap the benefits of this exercise form, you can start with some of the exercises listed above. Experienced fitness enthusiasts can benefit from practicing these workouts as they can improve their skill and proficiency at these movements.
Remember, the key to success in Callanetics lies in consistency and attention to form. With regular practice, you can enjoy the numerous benefits of this low-impact yet powerful workout method.
Main image credit: Karolina Kaboompics / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
