I'm impressed, I know I couldn't do it now maybe a few months from now. I'm doing good to do the 400 crunches with the Callanetics 10/10. You are doing great even if it is 3 reps. of that one. But, I'm so glad you posted the information on how to do them. I haven't read the other post yet on " Sit UP and Curl Down", but I will.
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 283-285
*Sit erect with your knees bent, feet a hip width-apart and flat on the floor.Scoot up your buttocks as in the Sit up and Curl Down exercise so that you are NOT sitting on your tailbone.
*Place your head between your knees, and crisscross your hands at the base of your neck. **on the back on your neck,top of your spine**
*Tighten your buttocks, and curl your pelvis up which will automatically begin lowering your torso towards the floor. Keep your pelvis curled up--never releasing it--as you curl up. Your torso will lower with each curl-up,one vertebra at a time.In triple slow motion, ease yourself down, vertebra bny vertebra, until you lie flat on your back. It should take 10 or more curl-ups to accomplish this.
**It is imoortant to keep torso rounded and pelvis tilted up throughout this exercise**
*Rest on the floor for a few seconds, you arms still crisscrossed at the base of your neck.
REMEMBER: Many people's stomach muscles will not be strong enough at this point to attempt to ease back up. This is much harder as you must now lift the weight of your torso against gravity to come up. Whe you do attempt to ease back up, you will probably laugh--your muscles have to be lethal for you to accomplish this! Don't menatlly beat yourself up if you can't do it yet--I don't think even Superman could do this one; it's so powerful! (Well , maybe he could if he didn't forget to wear his blue tights!) I must admit even I am shocked when I see men and women in their seventies coming back up with ease.
*Slwoly start coming up, in triple slow motion, tightening your buttocks and curling your pelvis up, one vertbra,off the floor at a time, trying to aim your nose in towards your rib cage, until your elbows reach your knees and you are sitting up Only atempt this reversal, curling slowly back up, if you are certain your stomach musles are strong enough to support this position without your lower back taking over. At first, if you feel you are aout to lose your balance, you will probably have to move your feet away from your body until your stomach muscles become extremely stong.
Do 1 rep down and if you can, 1 rep up, at your own pace
DO'S AND DON'TS *You must have incredibly strong stomach muscles to even attempt this exercise--but practice makes perfect. *Keep your neck relaxed *You can always curl up more than you think you can. *Only by tightening you buttocks and curling your pelvis up will you ease yourself down and up. Do not jerk or thrust your torso, or use your back to lower yourself down--or to bring yourself back up. *Breathe normally *Relax your legs, they are like feathers
**Take your time with this one, If you stomach seems to just let go and you roll to the floor, thats fine, you are where you should be right now, try again next session. This seems really easy until you try it.. its not!, Keep that pelvis tilty up and your back rounded and BREATHE!
Edited by: SHALINDRA at: 9/27/2011 (12:34)
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