PHYSICAL

TRAINING
Callanetics
Callanetics • The Callanetics exercise programme
was created by Callan Pinckney in the
early 1980s.
• It is a system of exercise involving
frequent repetition of small muscular
movements and squeezes, designed to
improve muscle tone.
• The programme was developed by
Pinckney from classical ballet
exercises, to help ease a back problem
that she was born with.
• The theory of callanetics is that the surface
muscles of the body are supported by deeper
muscles, but popular exercise programmes
often exercise only the surface muscles.
• According to callanetics, deeper muscles are
best exercised using small but precise
movements.
• Exercising the deeper muscles also leads to
improved posture, which may result in the
appearance of weight loss even if very little
weight was lost.
 • CALLANETICS® is a proven and highly effective training
method, recommended by thousands, who have transformed
WHAT IS their bodies in just weeks, using our layered series of precise
movements. 
CALLANETICS? • The secret to the effectiveness of Callanetics is the Pulse.
• The Pulse is a tiny, gentle precise movement that is responsible
for the sculpting and toning of the muscles.
• It is this pulsing action, combined with exact positioning and
proper body alignment, which makes Callanetics so effective.
• These controlled, miniscule, tiny movements are the
predominant, most noticeable difference when comparing
Callanetics to other conventional exercise programs.
•  Callanetics is acclaimed by thousands who have experienced
and seen transformative changes to their entire bodies, not just
those trouble zones women speak of. Exercises, designed
specifically to target upper body, midsection, and of course,
legs, hips and rear plus unique stretching techniques are part of
every program.
Top Callanetics
Exercises
 • You need to lie on the floor while keeping

1. Pulsed both the feet hip-width apart.

• Raise your knees.
Crunches • 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
2. Plank 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.
 This exercise is meant specially for tightening

3. Double your abdominals.

• You will need to lie on your back. Now, bring
Straight Leg your knees to the chest.
Lower • 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.
 This exercise helps stretch your back, hamstrings, and shoulders. It
4. Downward Dog
also aids in opening up the chest and strengthens the upper body.

• Get on your hands and knees first. The knees should be kept hip
width apart while hands should be kept shoulder width apart.
• Breathe in and then curl the toes under your heels.
• Next, breathe out and move the hips upwards.
• Push back your body while straightening the arms and legs.
Your body will resemble an upside down “V” figure.
• Now, spread your fingers and press the chest downwards. The
tailbone should be upwards, and lower heels should be
downwards.
• While hanging your head, breathe for 30 seconds or so.
 This is one multipurpose exercise that works on body parts
like arms, abs and chest.
5. Inclined • At first, kneel on a mat and face a low object like an
Push-Ups exercise ball. Place both your hands on the exercise ball
and keep hands shoulder-width apart.
• Lean forward from the hip of your body and shift your
weight onto your toes. Ensure the back is flat from the
heels to head.
• Now, pull in the abdomen and breathe in. Lower your
body and bend the arms until your elbows are at a 90-
degree angle.
• Next, breathe out and revert to the starting position and
straighten the arms; ensure you are not locking your
elbows. You can do this 10 times.
 This exercise works on your back, thighs and leg
muscles.
6. Extended-
Arm Sit-Ups • 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.
 This twist exercise works on your spine, knees and back as well.
7. Bicycle • Lie down on the floor and keep your knees bent. Your shins

Twists •
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.
 This exercise helps tighten the muscles in your
8. Inner thighs.
Thigh • You need to sit on the floor with an exercise
Tightener ball before you. Keep both knees bent a little,
and press the arches of the feet into the sides
of the exercise ball.
• Ensure the spine is relaxed and squeeze
your feet hard against the exercise ball.
• Count till 20 and release your legs. Do this
workout thrice.