This movement is from the Super Callanetis routine. This is a stomach exercise in addition to those on the10/10 and regular Callanetics routines.
Excerpts from the Complete Callanetics book by Callan Pickney pages 277-282
You will be working up to 4 sets of 10 reps each lowering your torso only by curling up your pelvis. Each set becomes progressively more advanced. You must take a breather between each set.
For this exercise, 1 rep = 1 gentle wave of the arms up and down Try to do 10 reps for each set.
*Sit up with your knees bent, feet a hip-width apart and flat on the floor, your hands clasped just below your knees. Put your head between your knees, with your elbows out to the side. Scoot your buttocks forward until you are not sitting on your tail bone.
** you should NOT be on your tail bone, so curl up even tighter so the vertebra of your spine is making contact on the floor**
*Tighten your buttocks and curl you pelvis up, which will automatically begin to lower your torso to the floor, vertebra by vertebra. Your back does not do any of the work, and does not move(other than being lowered by the action of your pelvis curling up) Very slowly, keep tightening your buttocks and curling your pelvis up until our curl-up lowers your torso enough so that your arms,which are still holding on the side of your knees are now straight, it usually takes 4 to 5 curl-ups.
*Without moving any other part of your body, let go of your knees. Your torso is still rounded and perfectly relaxed.
*With your arms straight, in triple slow motion, take them up as high as you can without forcing, and then back down to the floor in smooth, unbroken waves. Your body is balanced on the strength of your stomach muscles.
10 reps of slow, gentle arm waves for this first set
REMEMBER:If you feel you are losing balance, this is your signal that your stomach muscles are not yet strong enough to allow your arms to go as high as your are taking them. Don't take them as high, you may also slide your feet a few inches away from your body or round your torso more toward your knees (or do all three).
** If you feel this anywhere other than your stomach, you are not positioned correctly, stop and reposition again. The higher you raise your arms the more stress will be placed on your stomach so aim high but do not be discouraged if you can not get your arms as high as you above your shoulders. I count 1-2-3 as I raise and 1-2-3 as I lower my arms, that is how I count the triple slow motion.**
*Slowly clasp your hands up more towards the top of your knees and take a breather. Because you torso is lower now from curling your pelvis up you will need to clasp your hands higher on your knees. hold your position taking several deep breaths.
*When you are ready to continue, tighten your buttocks and curl your pelvis up even more. These curl-ups will take your torso even lower. Let go of your knees and begin your next set of slow gentle arm waves.
10 reps of this second set
*To come out of your second set and begin your third set, grab the top of your knees, take a lovely breather, curl your pelvis up even more, take your hands off your knees... and continue your up and down waves with your arms.
10 reps for your third set
*To come out of your third set and begin your fourth set without moving your body, put your hands above your knees(toward your thighs), take your breather, then continue the routine one more time.
10 reps for the fourth set
**Pelvis must remain curled up at all times, your back should be rounded, vertebra protected by being gently pressed on the floor. This is highly advanced and you should listen and take time for your body to adjust to this exercise, form is everything!!
*To come out of this exercise, slowly lower your torso-even if you are so low that you only have to go down a scant few inches-vertebra by vertebra,tipping your pelvis up more than you think you can as you ease back to the floor.
DO'S AND DON'TS
Believe it or not, in a short time you will be able to curl your pelvis up so much more than you previously thought humanly possible!
Try to bring your arms up as high as you can take them, without forcing. If this exercise is becoming too difficult, don't raise your arms higher than your ears. The more your torso has been lowered to the floor, the less high you will be able to raise up your arms.
Concentrate on relaxing, your arms, gently waving up and down, are the only part of your body that is moving at all.
Keep your head down and neck relaxed.
After each breather, curl your pelvis even more by rolling your pelvis in towards your navel.
Do not jerk your pelvis.
Mix up what you do,and whatever you do move EVERYDAY because our bodies are made to move. The best exercise is the one you do!
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