Callanetics and super callanetics with Tatyana Rogatina: effective weight loss lessons

Benefits of callanetics

Callanetics exercises are not specifically aimed at burning fat deposits; its main task is to strengthen the muscles of the body. The effectiveness of callanetics in the fight against excess weight is caused by the fact that exercises of this system greatly accelerate the process of metabolism and removal of waste and toxins from the body.

Callanetics classes have a number of undeniable advantages:

Callanetics allows you to strengthen the body and get rid of fat deposits in problem areas. Callanetics classes allow you to normalize metabolism, which is a necessary condition for maintaining a stable body weight.

All muscles become toned, body control and posture improve. The specificity of callanetics exercises allows you to work out those muscle groups that are used little or not at all in other training programs. During callanetics classes, simultaneously with the loss of fat deposits, muscle tissue grows, which ultimately allows you to get a beautiful, sculpted body. General rejuvenation of the body - according to the creator of callanetics, after 10 hours of training you will look 8-10 years younger. And it’s hard to disagree with this, because just look at Callan herself - at over 60 years old, she looks so that even young girls can envy her. Convenience – to practice callanetics you don’t need to sign up for a gym or buy expensive exercise equipment; you can practice without leaving your home

Some girls still prefer to attend callanetics groups, but this is a completely optional condition for effective training. Despite the colossal loads experienced by the body during callanetics, there is no overstrain of muscle fibers and their excessive growth, which is especially important for women who are afraid of “over-pumping”. Callanetics classes are suitable for people of any age and level of physical fitness.

This is the magic word Callanetics

She explained everything quite clearly, the execution time was on the screen. I probably took 5 classes and liked it.

But then I came across a video with the founder - Callan Pinkney, “Callanetics 10 years younger in 10 hours” in English. Very positive woman!!! I still use the same program with her (but using a video I accidentally found in Russian!), I really like it.

My classes started on September 2, I’ve been studying for more than a month, every other day. During this time there were 4 absences (that is, with a break of not 1 day, but 2). Tomorrow will be the 16th lesson

Results:

legs are very toned
Hips finally “appeared”!!! (otherwise I was always somewhat “straight”, without a pronounced waist, with narrow hips)
butt tightened and rounded
excellent health
improved complexion
stretching gets better and better every time
my tummy is melting!!! and what’s most interesting is that it doesn’t get boring, although I’m a lazy person in life, gymnastics disciplines me

At the beginning of my “journey” I took a “before” photo. I plan to do this program for another month, then I’ll switch to SuperCallanetics (also with Callan), I hope to do the splits, this is my dream!

Callanetics is a unique set of exercises aimed at effectively burning fat in the shortest possible time. The big advantage of callanetics is that the exercises are designed for all muscle groups, so fat burning occurs evenly, and your body takes on ideal shape!

This happens due to the combination of static load and stretching. During a static load, muscle metabolism accelerates, due to which more calories are burned and excess fat deposits are eliminated. Stretching allows you to strengthen your muscles, make them more elastic and avoid the pumping effect.

Callanetics exercises are performed by fixing and holding a pose for a certain time, which will allow you to avoid jumping and sudden movements.

You can easily adjust the muscle load, increasing or decreasing it depending on your physical fitness.

All the exercises in this complex are designed in such a way that the work involves not only the main, but also deep muscles, which cannot be used in shaping or aerobics.

Callanetics lessons with Tatyana Rogatina are designed in such a way that the training involves all the muscles of the body: buttocks, legs, hips, shoulders, arms, abs and back. Every part of the body is included in the work. The classes from the video lesson are based on a large number of repetitions of exercises, and not on heavy loads, as is common in other systems. The training should last until pain appears in the muscles.

Callanetics is based on stretching and static poses. Callanetics with Tatyana Rogatina takes about an hour on average. At the beginning of each lesson, you should definitely do a warm-up, and after it move on to the main part - a special set of exercises, including breathing. As a result of these exercises, absolutely all muscle groups are developed, since the load falls even on muscles whose existence many do not even suspect.

Each exercise will take you 30-100 seconds. Do not forget about static poses, that is, you need to freeze in a certain position without moving. For those who have not gotten into the taste of training, such training will seem simple and even primitive in some ways. But, as they say, it’s better to try once, and only then draw conclusions. For beginners, it will be difficult to maintain a static pose even for 15 seconds, let alone a minute or more. That is why another name for callanetics is “gymnastics of awkward positions.”

Review by nastusechka:

Hello girls! So I decided to write my story of meeting callanetics :). It all started with losing weight, or rather I wanted to get rid of my belly, but in general I’ve been thin all my life (bodyflex for 3 months), my skin was already sagging after hormonal therapy in childhood + stretch marks.

I came across a thread on one of the forums about the miracle callanetics gymnastics, which tightens the skin and strengthens the muscles. In general, I repeat, I myself am thin, but instead of muscles I have fat.

Pilates rules for beginners

To achieve the desired effectiveness of Pilates classes, you must strictly adhere to the following rules:

Clothing for Pilates should be comfortable and not restrict movement. No shoes are needed for Pilates - training is carried out barefoot or in thin socks.
For greater comfort, get yourself a Pilates mat that is suitable for your height.
Make sure that nothing and no one will distract you during classes - classes require high concentration.
Exercise regularly, at least 3 times a week, and on an empty stomach.
While doing the exercises, watch your breathing - when you inhale, the chest should expand, and when you exhale, all the muscles involved should contract.
Try to keep your abdominal muscles constantly tense during exercise.
Follow all the instructions of the Pilates trainer, or all the conditions for the exercises from the video lessons.
For proper Pilates breathing, your shoulders must be constantly lowered and your head must always be in a straight position.
When performing exercises, try to stretch your spine as much as possible.
To make your classes more comfortable and maintain the desired rhythm, use music for Pilates.

You can read the discussion about the effectiveness of the Pilates system and reviews about it using our article “Pilates for weight loss - discussion and reviews.”

The benefits of callanetics

The exercises chosen by Pinkney are very effective.
And the benefits they bring to the body are enormous. This includes:

treatment of osteochondrosis;
normalization of pressure;
restoration or creation of an ideal figure after childbirth, without risk to health;
straightening posture in people who lead a mostly sedentary lifestyle;
improving your mood and getting rid of minor problems in life - all this can be done by breathing exercises borrowed from yoga;
normalization of metabolism in people who are overweight, as well as losing extra pounds with regular exercise;
strengthening muscles and giving them beauty and elasticity.

As you can see, the set of movements from Pinkney can be useful for everyone. Its action affects the entire body, due to which positive results are achieved.

Historical reference

The plastic ball was first made in the 60s by Italian petrochemist Aquilino Cosani, who, although not used in the fitness industry, is still a pioneer in its production. Swiss doctor Suzanne Klein-Wogelwatsch pioneered the use of inflatable plastic balls in the orthopedic field at the physical therapy clinic she founded. Therefore, a fitball is often called a “Swiss ball” and not an Italian one, since the first set of exercises with it was developed in Switzerland.

In the 80s of the last century, the concept of physical exercise with inflatable balls was brought from Europe to America by Joanna Posner-Mayer. She was the first to promote the use of fitballs in the sports industry. From this moment on, the inflatable ball quickly began to conquer new territories in the United States; it began to be included in the complexes of various gymnastics programs. Soon, balls began to be used as the main sports equipment for specific sets of exercises in the fitness industry.

Currently, many fitness professionals are popularizing the use of fitballs, and many athletes from a wide variety of sports include gymnastics with plastic balls in their training programs.

A wide variety of exercises with a fitball have been developed for different muscle groups. Balls are increasingly used in combination with other sports equipment. For example, to reduce the mobility of the ball, you can use a so-called stabilizer pillow, which is placed under the fitball and fixes it in one place during exercise. In addition, new sets of ball exercises are constantly being developed and developed, which involve the use of dumbbells and other objects.

About the origins of gymnastics

Callanetics, as a set of gymnastic exercises, was developed by the American Callan Pinkney, and consists of static exercises aimed at contracting and stretching the muscles of the entire body. The uniqueness of this complex lies in the involvement of a deeply located group of muscles in all parts of the body: legs, buttocks, arms, shoulders, thighs, abs, back.

Interestingly, this direction also includes exercises from oriental gymnastics and special breathing exercises. The entire complex performed takes place in a calm rhythm, a person learns to feel his body. Those whose goal is rapid weight loss will not be happy with the result at first, because they will not notice a significant weight loss.

The result of regular training is improved posture, strengthening of the spine, flexibility and plasticity of the body as a whole.

Callanetics for weight loss with Tatyana Rogatina

The word “callanetics” is probably familiar to those who are struggling for a beautiful figure, trying to get rid of excess weight.

To help such people, trainer Tatyana Rogatina has developed her own set of exercises that can be performed at home.

What is the essence of callanetics?

The author of this fitness technique is the American Callan Pinkney, who herself suffered from various diseases, so she could not exercise according to traditional programs.

A special feature of its development is the combination of stretching (muscle stretching exercises) and performing static poses, some of which have something in common with yoga asanas. Performing exercises helps improve metabolism, reduce the amount of fat deposits, and overall fit the figure.

Since callanetics forces deep muscles to work, it is very effective: an hour of exercise is comparable in load level to 24 hours of aerobics, 7 hours of shaping.

Who is Tatyana Rogatina

One of the original callanetics programs was developed by Russian trainer Tatyana Rogatina, who is a certified professional and group fitness trainer.

She has developed two unique callanetics complexes: for beginners and for those who have already mastered the basics. In her lessons, Tatyana explains in detail why this or that pose is needed and how to do the exercises correctly.

Callanetics with Tatiana Rogatina

The complexes consist of exercises aimed at working the muscles of problem areas: hips, legs, arms, back, abdomen, chest.

The initial complex includes 29 exercises, which should be performed every other day. The exercises require from 30 to 100 seconds, but at first the time can be reduced to 15 seconds.
The complex for “continuers” is more difficult and requires preparation. If you have already achieved your desired figure, you can do it once a week. if “the process is still ongoing,” exercise 2-3 times a week.

Remember the standard requirements: the pause between classes and meals should be about two hours; You should not exercise before bed or immediately after waking up.

If you want to try other proprietary callanetics techniques, an excellent selection is collected in the article dedicated to video tutorials “Callanetics - online video lessons.”

Here you will find complexes developed by professional trainers, both domestic and foreign, with the help of which you can easily bring your figure into excellent condition.

Callanetics with Tatyana Rogatina – video

To start training with this system, it is not enough just to read the description of the poses - it is better to watch the trainer who performs them, giving detailed comments and explanations for each movement. This video will help you master the initial complex:

httpv://www.youtube.com/watch?v=embed/E_SVKGVNQTc

Please note that each lesson should begin with a warm-up, to which Tatyana pays special attention. This will prevent muscle injury and minimize muscle soreness the next day. Beginners who have just gotten off the couch should not try to complete the exercises in full.

After exercise, take a warm bath or shower to relax your muscles. Before exercising, jog for five minutes or take a brisk walk.

Beginners who have just gotten off the couch should not try to complete the exercises in full. After exercise, take a warm bath or shower to relax your muscles. Before exercising, jog for five minutes or take a brisk walk.

For those who want to develop further, the “Super Callanetics with Tatyana Rogatina” course is suitable. It is designed for people who have mastered the first part of the classes and perform the exercises without much difficulty. Continuing the course allows you to change the load, which has a positive effect on the condition of the muscles and improves the figure.

Video tutorial on supercallanetics

httpv://www.youtube.com/watch?v=embed/4YHsaQMdmD4

The peculiarities of these exercises include a stronger load, including on deep-lying muscles. Since the load on the muscles changes compared to the first part of the course, this will not allow them to “get used to” and work at half strength, thereby reducing the effectiveness of the training.

You should perform the exercises after pre-warming up (jogging or walking), without neglecting the warm-up and cool-down.

Benefits of training at home

Each exercise is designed in such a way that many muscle groups are simultaneously involved in the work. You won’t be able to build them up, but you will be able to strengthen your abs and give a beautiful shape to your arms, buttocks and chest within the first month of classes.

The best part is that you don’t need special equipment like dumbbells, a jump rope, or a fitball. You can train at home using pictures on the Internet or videos from the creator herself and her followers, which, fortunately, have been translated into Russian and allow you to complete the course while listening to the trainer’s commands, without being distracted by looking at the screen.

Tips for beginners

Callanetics exercises for beginners are better to choose simple ones that do not require special skills, even if you have a sports background. You should not speed up the pace, there is a completely different principle here - stay in a static position for 10-20 seconds and smoothly return to the starting position.

The first week it will be quite easy to perform the complex, then the muscles will make themselves felt, and it will turn out that the load on the body is quite sufficient to get leaner and prettier. They begin the exercises with a warm-up, then move on to the main exercises, each of which is repeated 10-15 times.

It may seem boring if you don't meditate or just let go of your thoughts, leaving your mind clear and unclouded by worry.

It is important to monitor your breathing and maintain equal intervals of inhalation and exhalation, saturating the body with oxygen, without stopping the usual rhythm during the static hold of the pose. Fitness trainers advise how to make the period of mastering gymnastics easier:

include slow, beautiful music, for example, Reiki healing melodies with interval bells showing time periods of 1-2 minutes to make it easier to navigate;
give up daily training in favor of 3 times a week, this will provide the body with sufficient work and prevent overwork;
gradually come to holding one pose for 60 to 100 seconds, starting with 10-20;
understand that correct execution is more important than the duration of fixation;
move smoothly and leisurely, preferably under the corrective supervision of a trainer;
For the first time, it is enough to perform 15 exercises of 5-10 approaches.

What is Callanetics. Callanetics Exercises for Beginners. Static Training

Watch this video on YouTube

Nuances of contraindications

Callanetics is an almost safe practice, but if a person has doubts or has recently had surgery, it is better to consult a doctor about the load on the muscular frame. If you do not strive for Olympic heights and increase the load gradually, then overwork and complications in the activity of the heart and blood vessels will not occur

Particular care should be taken by those suffering from varicose veins of the lower extremities: too much stress provokes thromboembolism. Gymnastics can aggravate existing diseases if you have:

bronchial asthma, pulmonary and heart failure;
strabismus, progressive myopia, eye pressure;
acute infectious and viral lesions of the body;
abdominal surgery less than a year ago;
hemorrhoids, vertebral and umbilical hernia;
excessively mobile vertebrae.

Cesarean section deserves special attention, after which women strive to restore their former form and wonder about the timeliness of exercise. If the operation was abdominal, then you need to wait a year or a year and a half, and do it only after the doctor’s approval. Since in the 21st century cesarean sections are performed using a laser, most gynecologists allow gentle exercises after six months with a good ultrasound result.

Callanetics for beginners

Watch this video on YouTube

Pilates exercises for beginners at home

Before starting a Pilates class, like before any other workout, you need to do a good warm-up. This will help avoid unnecessary injuries, and will also serve to master the basic Pilates techniques - breathing, correct abdominal contractions and focusing on one area of the body.

The following exercises are performed as a warm-up:

Take a lying position, bend your legs at the knees and pull them to your chest, clasping them with your arms. Pull your stomach in and then take three smooth breaths in and out. Concentrate on working your diaphragm and abdominal muscles.
Without leaving the previous position, spread your arms to the sides and place them on the floor, palms up. Bend your knees to the side, trying to ensure that only your abdominal muscles receive the load. In this position, take 3 smooth breaths in and out. Then, using your abdominal muscles, move your bent legs to the opposite side and repeat the series of inhalations and exhalations.

After warming up, you can begin performing the actual Pilates exercises.

Please note that each exercise must be performed 13-15 times. Let's look at the basic Pilates exercises in pictures that can be performed without a trainer.

boat

Starting position for the exercise: sit on the floor, bend your knees, clasp your thighs with your hands. Then lift your shins off the floor so that they are parallel to it.

Stay in this state for 10 seconds, concentrating your attention on breathing and working your abdominal muscles. Take a smooth breath

As you exhale, round your back, lean back a little and draw in your stomach as much as possible.

On the next inhalation, return to the starting position.

Plank

Start position of the exercise: stand in a position lying on your forearms. Your feet should be brought together, your pelvis should be perpendicular to the surface of the ground, and your whole body should be straight, without bending.

Take a smooth breath. At the same time as you exhale, raise your hips and lower your head, and on the next inhalation, return to the position at which you started the exercise.

Exercise "Hundred" in Pilates

Start position of the exercise: take a lying position, bend your legs at the knees and hip joints so that your shins are parallel to the floor. As you exhale, lift your head and upper body, stretch your arms along the floor, bend your knees. As you inhale, return to the starting position.

Cross movements

Starting position for the exercise: Lie on the mat with your legs bent so that your shins are parallel to the ground. Keep your hands behind your head and your elbows out to the sides. While in this position, while inhaling, draw in your stomach, lift your head and upper body to the shoulder blades.

As you exhale, twist your upper torso to the left while simultaneously straightening your right leg at an acute angle to the floor. As you inhale, return to the position you started the exercise and repeat the movement to the right.

Mahi

Start position of the exercise: stand in a position lying on your palms. Your feet should be brought together and your whole body should be straightened in one line. Inhale while simultaneously lifting one leg up. With an exhalation, return your leg to the starting position, and with the next inhalation, lift the other leg.

Back extension

Start position of the exercise: lie on your stomach, fully stretched out. The head lies with the forehead on the mat, the arms are located along the body. Take a smooth breath. At the same time as you exhale, lift your head and upper torso off the mat. With a subsequent inhalation, return to the starting position of the exercise.

Exercises for Beginners

For those who have just now decided to start exercising, you should pay attention to the exercises for beginners. In this case, callanetics lessons with Elena Konyaeva are well suited

This is a more gentle mode, for those who do not like sudden or complex movements. Even thanks to a set of such exercises, you can lose from 15 to 20 kg, as well as straighten your posture and gain a figure, as in the pictures. Lessons with Elena Konyaeva will appeal to those who do not like to study in a group.

In order for the lessons to be more effective, you must adhere to some recommendations:

When performing movements, it is advisable to stand in front of a mirror to see how correctly this or that exercise is performed;
Performing some movements is not easy right away, so you shouldn’t overexert your body in vain. In time everything will work out;
Callanetics lessons will, of course, help you lose weight. But it is better to perform them in silence, so as not to lose the pace;
When practicing, you must be sure to monitor your breathing so that it is even. There is no need to delay it, the body must receive a sufficient amount of oxygen.

Callanetics for beginners has one big feature - it does not require any auxiliary equipment, so you can practice at home.
Warm-up is mandatory; it can include squats, arm swings, bending, inhaling and exhaling. Made? Great, now you can start doing a set of exercises:

Back muscle training. While lying on your back, you should put your right hand behind your head, leaving your left in place. Then the left leg and right arm rise up simultaneously, hold for 1.5 minutes and return to their previous position. The same must be done with the other arm and leg.
Gluteal muscle training. You should stand near a chair so that your feet are together and your socks are apart. Holding your back with both hands, you need to perform squats, which include 3 stages. During the first two stages, you need to hold for three seconds, and in the last stage the pause length can be doubled.
Abdominal muscle training. You should lie on your back and then raise your legs at an angle of 90 degrees. You need to keep your arms parallel to the floor, and try to pull your body towards your legs, and as soon as the minimum distance is reached, you need to fixate for 1-2 minutes.

This complex should be performed 30-40 times. The lessons also include other exercises, but for beginners this will be enough for now. After the complex is completed, you definitely need to do relaxing movements. To do this, you should bend down, trying to clasp your shins with your hands, and hold in this position for a minute.

https://youtube.com/watch?v=GPqADygNG6s

It would be useful to adhere to proper nutrition along with gymnastics from Pinkney. The menu should contain more protein foods: white meat, fish and various types of cheese. Protein shakes are also suitable, preferably drunk an hour before bedtime. And vitamins can be obtained from fruits and vegetables.

Now everyone can understand what callanetics is and what exercises it has in store for beginners who decide to get acquainted with it. If the set of exercises proposed above is performed on a regular basis, then a positive result will soon be noticeable. Moreover, there should be no problems with this, because all movements are performed without exercise equipment, so you can practice at any convenient time.

A set of exercises for problem areas

Problem area – “breeches”

“Braids” are formed due to insufficient blood flow. Think of fat molecules as small grains of sand. They do not settle in areas with good blood circulation. Where the blood stagnates, a sediment similar to sludge is formed, only from fat. When walking and running, the legs move back and forth in amplitude, so fat deposits do not form above the knees. The lateral part of the thighs is a zone of stagnation with slow blood flow. To speed up the blood and “wash” fatty deposits from tissues, special exercises are needed, such as:

Taking the leg to the side

Standing straight with a straight back, grab a support with your hand (window sill, cabinet handle, back of a chair...). Move the leg opposite to the involved arm to the side. At first, you will not be able to lift your leg high and for a long time, because the muscles and hip joints are not accustomed to such a load and work in this plane. Nothing, start with 10 times, then 50, 100... Thanks to this simple, but popular movement in ballet, not a single ballerina knows what the problem area “breeches” is!

Side lunges

Spread your legs wider, take dumbbells in your hands (ordinary half-liter water bottles will do for a start, then you can take one heavier dumbbell and hold it with your arms bent in front of you). Keeping your hands on your hips, do side lunges, alternating approaches on one leg, then the other. Try to go as low as possible into the squat, so the effectiveness of the exercise for the problem area will be higher.

Plie squats

Starting position – legs wider than shoulders, feet turned toes outward. Squat down slowly, bringing your hips until they are parallel to the floor, keeping your back straight. Stand up also slowly, without fully extending your knees. At first, you can hold on to the top of the gymnastic stick with both hands, this will make it easier not to bend your back. When the muscles gain strength, take dumbbells to weigh them down.

Side jumps

As a guide, mark a vertical line on the floor, place your feet on either side of it, lower yourself into a low squat and jump straight out to the side. Jump like this 25-40 times in each direction. If your problem area is the breeches zone, then kick aerobic exercises or tai bo exercises are suitable for you.

Let's reduce the “fifth point” with special exercises

We have already talked about poor blood flow and what it leads to. Without sufficient load, the gluteal muscles risk hiding under a layer of fat deposits. It’s a paradox, but the muscles of the “fifth point” actively work even during normal walking, but a car, an elevator and a sofa will inevitably make your butt a problem area. To prevent this, you should revive blood flow, and special exercises for problem areas of the buttocks will help you with this.

Do squats. Stand straight, spread your legs wider than your shoulders, turn your feet toes outward, squat as low as possible, almost to the floor (squats to parallel will not help here).

Do deep lunges, preferably while walking. When the muscles get used to the load, perform exercises with weights.

Make it a rule to statically tense your gluteal muscles when standing or performing any leg exercise, keeping your buttocks tight until the end of the set.

Perform several approaches of moving the leg straight back, without weights and on the lower block.

Problem areas and nutrition

It has long been no secret that any, even the most intense exercises will not bring the desired result if you do not watch what you put into your mouth. The explanation is simple: every time you eat something sweet or fatty, the hormone insulin is released into the blood, which is responsible for the formation of fats in the body. It’s not difficult to build a logical chain: more food - more insulin, more insulin - more fat.

A properly designed diet and nutrition regimen will help break this vicious circle. Eat in small portions, but often - every 2.5 - 3 hours, remove fatty, starchy and sweet foods from the menu. Such measures lead to a decrease in insulin secretion.

Should I trust my figure with callanetics?

Relying entirely on this technology when trying to lose weight is unwise. There are much more effective methods for burning fat and correcting body contours. Callanetics is still a way to improve health, increase physical endurance and strength. Suitable for athletes and anyone who wants to increase their performance in sports and physical activity. Running, cycling, aerobics, fitness, and swimming are more suitable for losing weight. Any of these areas will help you lose weight much faster.

True, there are also real advantages of callanetics that are absent from other technologies. She really is available. Does not require any expenses. You can resort to callanetics in any free time, without preparing a separate space and without purchasing expensive equipment. A good addition to other activities. Together with cardio exercises, the Callan Pinkney system will help you acquire a pleasant shape, outline the relief, and simply stay in good physical condition. And, of course, do not forget about proper nutrition.

Let's sum it up

Callanetics is a system of alternating static exercises. With its help, it is possible to give the body and the body as a whole a good workout. You can do the exercises at home without spending additional money. In terms of fat-burning capabilities, the technology is far from being in first place, but it is suitable for use in combination with other cardio-oriented exercises.

If you are “for...” - this is not a reason to relax

Daria Lisichkina offers an amazing set of exercises for women who do not want to succumb to age. By doing the exercises, you will not only lose weight, but also acquire beautiful shapes of your legs, buttocks, and thighs.

If you have never played sports, do a warm-up first. The training phase can include:

Walk around the room at a fast pace for 1 minute.
Run, reaching your heels to your buttocks.
Jump rope for a couple of minutes.
Perform 10 deep squats while jumping up.
Do stretching exercises.

The most effective exercise for women after 40 years:

Raise your arms above your head, stretch your whole body upward. Freeze for 10 seconds. Place your hands down and take a deep breath.
Rotate your head 15 circles in each direction.
Rotate the body, the pelvis remains in place.
Bend forward, reaching your fingers to the floor, then back. Repeat - 10-15 times.
Bend to the side 15 times in each direction.
Lying down, raise your legs with your knees bent.

Exercises to strengthen your legs and hips

Perform all exercises 10-15 times.

Sit in a half squat and shift your weight from one leg to the other.
Take long steps. Walk as far as possible, keeping your back straight.
Holding the back of a chair, swing your legs back, forward, and to the sides.
Place your feet shoulder-width apart and hold dumbbells in your hands. Raise your arms up, bend them at the elbow, moving them back a little.
Touch the opposite shoulder with the dumbbell.
Sit on a stool, lower your hands with dumbbells down. As you exhale, bend your arm and touch your shoulder. After 10-15 repetitions, do not bend the elbow, but raise straight arms to the level of the collarbone.
Exercises to strengthen your back. The back is straight, bend forward.
Lie on your stomach, raise your arms and legs up. After 10-15 repetitions, freeze for 10-20 seconds.
Sitting on the floor, bend forward towards your feet.

Daria Lisichkina suggests doing exercises for the hips and buttocks

Particular attention is paid to the outer and inner thighs and buttock muscles

Be sure to follow this complex to see the effect in two weeks. Daria has video lessons on strengthening legs, arms, and waist. Take advantage of her lessons so as not to lose your slimness and youth.

Callanetics for weight loss - a lazy method of burning fat

Despite the fact that in the world of fitness there are many wellness programs to maintain a slim figure and health, callanetics remains one of the most popular methods and occupies a leading position in all countries of the world. This phenomenon of callanetics is ensured by the simplicity of the exercises and the absence of force loads, but results, nevertheless, with this type of gymnastics can be achieved in a short time.

The difference between callanetics for weight loss and other types of fitness is the relative discomfort of the poses, which are rarely found in other types, but the good thing about it is that these poses involve all muscle groups. In essence, callanetics burns fat (just like a special set of exercises) and quickly brings the body back to normal due to the fact that it is an aerobic workout, when a huge amount of oxygen enters the blood, enhancing metabolism.

Why do people lose weight with callanetics?

How is the weight loss effect achieved with callanetics? This happens for several reasons:

All muscle groups receive the same and uniform load.
In the muscles, as a result of the load, the processes of metabolism and fat breakdown are accelerated.
The entry of large amounts of oxygen into the blood accelerates the removal of triglycerides from fat cells and provides an influx of new nutrients.

But sometimes losing weight is not enough, because for a beautiful figure you need posture and strong muscles! The callanetics complex for weight loss will help you acquire a regal posture, give your joints flexibility, improve the body's reaction speed and coordination of movements, make your muscles strong and your body resilient.

Sometimes you can find negative reviews of callanetics for weight loss due to the fact that in the first two weeks the weight does not decrease, but rather increases. This is due to the fact that within a few days of training, flabby and sagging muscles become strong, and trained muscles always weigh more. The same can happen with the belly, which may become larger in the first weeks of training, but this is not a problem. Starting from the 3rd week, the body will gradually decrease in size, and the weight will begin to melt just before our eyes!

There are rules that must be followed if you decide to use callanetics for weight loss. These include:

All movements must be performed slowly and smoothly, without sudden movements or jerks. A static posture and muscle tension will do their job quickly, and the result will not take long to arrive.
Each exercise involves holding the body in the achieved position for 60-100 seconds, but at first this time can be reduced to 10-15 seconds. Even this time will be effective to get results, but over time you will need to increase the pause time to the required amount.
Watch your breath, which does not need to be held. It should be smooth and deep.
If there are contraindications and restrictions to gymnastics, consult your doctor before starting independent training.
Together with a callanetics instructor, select for yourself an individual complex that can be used to lose weight in certain areas of the body (buttocks, thighs, stomach, legs). In addition to the main complex, in the future it will be possible to use these classes at home.
To get quick results, do not indulge in high-calorie foods and do not break your diet. Eliminate difficult-to-digest fats and quickly digestible carbohydrates from the menu. When your metabolism improves, you can consume these foods in small quantities.
The training regimen is 3 times a week for 1 hour; once results are achieved, you can reduce the number to 1-2 per week. You can maintain weight by exercising 15 minutes a day.
Do not exercise if it causes pain (consult your doctor for advice). The number of repetitions at first is only 20, but gradually you can move on to the full program (up to 100).

Before a set of exercises, always do a warm-up that will prepare your muscles for stretching and warm them up. You can feel the effect of callanetics using the simplest starting position (standing with your feet shoulder-width apart). Standing in this position, try to breathe evenly, tense your muscles and hold in this state for at least a minute. After relaxing, you will feel your body responding with slight fatigue. This is the effect of callanetics for weight loss.

Leg bend back

Area: back of the thighs, buttocks, calves, abs, stabilizer muscles.

Technique: stand on your toes and rest your hands on the table in front, so that your body leans towards it 15-20 degrees. Take one leg back, without allowing a arch in the lower back and without bending at the hip joints. Pull the sock towards you and bend your knee.

Mistake: if you bend in the lower back, the back muscles take part of the load from the hip and the lumbar vertebrae are overloaded. In addition, the exercise becomes much less effective due to the fact that the deflection takes the knee of the working leg forward. published

“There should be a lot of good people” - how wonderful it would be to stick to this statement and not worry about those extra pounds. But the “breeches” on the hips, the rapidly shrinking waist and the “fifth point” that refuses to fit into your favorite jeans are the bane of existence. There is no need to despair; for any “problem area” there is a solution in the form of intensive training.

You might be interested to immediately read:

Exercises for beginners

All physical exercises are usually distinguished by load levels. Callanetics for beginners is, first of all, static poses that involve either muscles in isolation or small muscle groups.

Callanetics at home has in its program the same set of exercises as in specialized sports institutions. So, let's look at some of them.

For arms and back. Place your feet shoulder-width apart, spread your arms to the sides in the shape of the letter “T”, bring your shoulder blades together with a tense movement, fix the tension for 60-90 seconds.
For the waist and abs. Lie on the floor, perform a straight twist, with your legs standing on the entire surface of your feet, and your back torn off the surface of the floor. Pull your stomach in and stretch your arms forward, fixing the position for 60-90 seconds.
For the buttocks. Take a lying position. Leaning on your elbow, move your leg back until you feel the tension in your gluteal muscle. Repeat the exercise on one leg for 60-90 seconds, then change to the other.
For the hips. Get on all fours. Move your right leg to the side without straightening your knee. Hold the pose for 60-90 seconds, then repeat with the other leg.
For the inner thigh. Take a lying position on your back, pull in your stomach, raise your legs perpendicular to the floor and spread them to the sides, holding each time for at least 60 seconds.

Of course, at first you will feel a burning sensation in your muscles, which will soon go away with regular exercise. It should also be said about the special importance of proper breathing while performing these exercises. Callanetics classes involve deep and at the same time measured breathing in order to distribute oxygen evenly through the blood vessels, which, when reacting with fat cells, actively burns them and releases energy.

Doctors have proven that just one hour of callanetics training replaces about seven hours of active exercise for beginners. It is this kind of gymnastics that helps those people who have disorders in the musculoskeletal system, who are bothered by pain in the lower back and cervicothoracic region. By regularly using the callanetics technique, you will not notice how your weight will decrease, without dangerous diets and constant feelings of hunger.

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Features of callanetics from Tatyana Rogatina

Such fitness, at first glance, may be simple and ineffective, but this is not so.
If all exercises are performed correctly, you will feel intense work of all muscles, and the body will be under maximum tension. This set of exercises differs in that there are no sudden movements and jumps. Each pose should be held for a certain time.

Thanks to this technique, the muscles are well stretched and strengthened. The main thing is that training is regular.

During execution, you independently control the load level. Monitor how you feel and gradually increase the pressure. Over time, you will notice that your body has acquired greater flexibility, since with the help of such fitness you strengthen the deep muscles

Please note that during aerobics and shaping these muscles do not work

Training from Tatyana Rogatina is aimed at strengthening all muscle groups. By watching the video, you can see the correct technique. Throughout the video, the trainer gives valuable recommendations, adhering to which you can get the maximum effect from your classes.

The main thing is not to overstrain your muscles during exercise; the load should increase gradually. You should exercise until you get tired or there is slight pain. On average, one lesson lasts 1 hour. Lessons like this are an excellent basis for stretching.

At the beginning of each lesson, you should do a short warm-up, which will help warm up your muscles and prepare your body for active work. After training, you should begin a special set of exercises.

During training, it is very important to arrange your breathing correctly. Proper breathing will help you not get tired during exercise.

One exercise should last an average of 1–2 minutes.

Reviews

I used to do aerobics, but then I decided to find something new. I found lessons from Tatyana Rogatina on the Internet. The first classes were a little boring for me, since the training lacked rhythmic movements and jumps. At first it was very difficult for me to stand in a static position. After two months of training, I noticed a visible effect from the classes.

Valeria

I’ve been watching online training for three months now and trying to follow them. At first it was very difficult to adjust my breathing, but over time I managed to do it. When I started breathing correctly, I noticed that I became less tired during exercise. By the third month I noticed results, I lost a little weight and my body became more toned.

Marina

A friend advised me to download video tutorials with Tatyana Rogatina.
I've been doing it for two months now. I noticed how my body became flexible. During classes, I feel like every cell of my body is working. I recommend such classes to those who do not like aerobics, but still want to look good. Victoria

A set of exercises for pregnant women

In most cases, Pilates exercises for expectant mothers are performed in a standing position on all fours, which helps relieve back pain and promotes the natural position of the fetus. Let's look at a few simple Pilates exercises for pregnant women with photos.

Cat

Starting position for the exercise: get on all fours, rest your palms on the mat. Inhale smoothly, and at the same time arch your spine upward, and as you exhale, return to the starting position. Take 6-8 breaths.

Saw

Start position of the exercise: sit on the mat, spread your limbs to the sides. As you inhale, turn your body to the side, and as you exhale, return to the position at which you started the exercise. Make 5 turns in each direction.

Slide

Start position of the exercise: take a lying position, keep your knees at an angle, feet flat on the floor. As you inhale, lift your pelvis until it is aligned with your torso. As you exhale, return to the starting position of the exercise. Do 6 lifts.

Abductions of legs and arms

Position to start the exercise: get on all fours, with your palms on the floor. As you inhale, move your right leg back and up so that it is parallel to the floor.

At the same time, extend your left arm so that it is also parallel to the floor. As you exhale, return to the starting position of the exercise, and then inhale, repeat the same movements with the other leg and arm.

Swing your legs

Start position of the exercise: lying on your side, legs extended. While inhaling, lift one leg and make 4-5 short swings and circular rotations. As you exhale, return to the starting position of the exercise. Do the exercise 5 times on each leg.

If you want to visually familiarize yourself with the technique of doing the exercises, as well as be trained in the Pilates technique, pay attention to our article “Pilates for beginners - video lessons.” Joseph Pilates' method, if used correctly and regularly, will relieve you of many health problems, including excess weight.

The effectiveness of Pilates has been proven by millions of people around the world who improve their body in just 10 minutes a day.

If used correctly and regularly, the Joseph Pilates method will relieve you of many health problems, including excess weight. The effectiveness of Pilates has been proven by millions of people around the world who improve their body in just 10 minutes a day.

Contraindications for visiting callanetics

You should not exercise if you have varicose veins

Callanetics is not suitable if:

the person underwent surgery less than a year ago; 18 months have not passed since the woman had a cesarean section, because there is a high probability of suture rupture; there are serious vision problems (in this case, a preliminary consultation with an ophthalmologist is indicated); there is a history of asthmatic pathologies; there are diseases of the spinal column (here you need to consult a specialist, otherwise you need to perform all exercises as smoothly as possible, without sudden twists and turns); there are varicose veins, in which it is not permissible to do squats and their variations, as well as to strengthen the leg muscles; a person has hemorrhoids, for which any squats are strictly contraindicated; recently suffered from an infectious disease (in this case, it is important to start by strengthening the body by taking multivitamin complexes, followed by consulting a doctor before classes)

Even those people who have no contraindications for visiting callanetics should be careful about performing the exercises. If your health level does not allow for a full workout, you should choose a truncated version. For example, instead of 10-20 repetitions, do only 5

In this case, the effect will also be achieved, just not as quickly as with full exercise, but your health will be fully preserved. These restrictions especially apply to people who have disturbances in the normal functioning of the cardiovascular system.

Even those people who have no contraindications for visiting callanetics should be careful when performing the exercises. If your health level does not allow for a full workout, you should choose a truncated version.

For example, instead of 10-20 repetitions, do only 5. In this case, the effect will also be achieved, just not as quickly as with full exercise, but your health will be fully preserved. These restrictions especially apply to people who have disturbances in the normal functioning of the cardiovascular system.

If there are no diseases, then a good figure from exercise is guaranteed

What you need to know about such gymnastics

Trainers in different countries are actively arguing which gymnastics is best for losing weight: some argue that you must train for at least an hour, others focus on cardio or strength training. However, the presented complex differs from popular programs in a number of advantages:

it works the main “problem” muscles, but does not cause excessive fatigue;
gymnastics takes about half an hour a day, and can be performed at a convenient time;
there is no need to purchase special devices or sports equipment;
People with different levels of physical fitness can exercise.

If you have chronic diseases of the joints, heart, diabetes, or high obesity, consult a doctor before starting training. If you feel unwell, reduce the intensity of your workout or cancel it.

Please note that the complex should be performed regularly: in this case, the muscles will become more resilient, stronger, but not more prominent (without the effect of a “pumped” body). Fat tissue will gradually “dissolve” (since energy is required to feed muscles even at rest)

To ensure maximum benefit from your classes, follow these simple recommendations. First of all, adjust your diet: reduce the amount of fat, sweet or fried foods. Add more protein and greens to your diet. Drink at least two liters of water.

It is important to exercise every day, only on weekends you can make an indulgence. Choose the time for training depending on your schedule, but no earlier than forty minutes after a meal and no later than half an hour before it

Try not to overeat after training.

Start with the minimum number of repetitions and only then gradually add load.

What is more effective: Pilates exercises or callanetics?

The goal of both methods is to develop muscle tone, strength, and flexibility. At the same time, both types of fitness have minimal impact on bones and joints, and therefore are appreciated by people of all ages and athletic abilities. Of course, there are differences between them in the path to achieving the goal. Callanetics exercises involve training specific muscles: abdominal, shoulder, etc. While Pilates “works” with the whole body.

Exercises target specific muscle groups

In Pilates, many exercises target entire muscle groups: the abdominal and oblique muscles, the lower back muscles and the gluteal muscles. The Hip-Up exercise illustrates this type of fitness well: in this element, group members lie on their backs, knees bent and legs crossed. Next, they use a rocking motion to lift their hips off the floor. Beginners or people with poorly trained abdominal muscles may find this exercise too difficult. Also, if you have problems with the cervical vertebrae, then it is better to avoid Hip-Up.

This is the main difference between callanetics and Pilates: callanetics involves exercises that are more limited in terms of movements, focusing on a specific area of the body without high load. For example, abdominal muscle training: participants lie on the floor on their backs with their knees bent. With their arms fully extended, they slowly lift their head and shoulders off the floor and bring their chin as close to their chest as possible. Then they return to the starting position and repeat the physical element.

How to pump up your forearms - video

In the video below you can watch a selection of effective exercises for the proper development of the forearm. The trainer will also talk about possible mistakes and common misconceptions about training target muscles.

httpv://www.youtube.com/watch?v=embed/7gjEXHJbzh8

The forearm needs development just like all other muscle groups. In addition, if you follow a certain dress code, then with your shirt sleeves rolled up, your powerful and developed forearms will look impressive, revealing a strong and purposeful nature in you. Why not an additional incentive?

Have you tried pumping your forearms? What results have you already achieved? Leave your comments and share your successes!

Pros and cons of the program

Pros:

1. “Fitness for problem areas” is specially created for weight loss and to combat problem areas

. Start building a beautiful, toned body right now.

2. The program involves working on the muscles of the chest, back, shoulders, buttocks, thighs, biceps, triceps, rectus and oblique abdominal muscles. You will work equally well on both your upper and lower body.

3. You decide how long your program will last. Practice for 1.5 hours, choose only the segments you like, or distribute them throughout the day if time allows.

4. Tatyana Rogatina explains in detail the technique of performing the exercises

and highlights what you need to pay attention to in order for the training to be as effective as possible.

5. The program is in Russian, and in terms of efficiency it is not inferior to Western analogues.

6. The complex is suitable for beginners

and for those recovering after childbirth.

Minuses:

2. For experienced practitioners, the program will be light in load.

You have the opportunity to make fitness an integral part of your life.

without even leaving home. Try effective workouts from Tatyana Rogatina and start transforming your body today.

Dear girls and women, we bring to your attention a wonderful and very necessary workout for the waist and abs. Often, when we look at ourselves in the mirror, we are quite pleased with the upper part of our body. But looking lower, the mood drops a little, doesn’t it? Our problem areas are called that because they lose weight the slowest. A person loses weight from the top, and only then it comes to the stomach, hips and buttocks. But, if you set a goal for yourself, persistently and without giving up, you will definitely get results! First of all, I would like to say that just by strengthening the muscles, belly fat will not go away! He will remain under your wonderful pressure. Therefore, along with strengthening the abdominal and waist muscles, do not forget to do fat burning workouts! In the Jillian Michaels section we find the workout “Flat stomach in 6 weeks” and take note. We recommend alternating it with the workout presented here to strengthen your waist and abdominal muscles. We also recommend spinning the hoop for better effect. Start with 10 min. per day and reach 30-40 minutes. Use hoops with attachments and weights only according to the instructions!

All together will bring amazing results!

The duration of the video “Fitness for problem areas - waist and abs” is 48 minutes. At the beginning, a full warm-up will prepare your body for the load. The class includes lifting the torso, legs, and twisting. At the end, mandatory stretching of the muscles that were worked.

We will be grateful if you leave your feedback below about the program “Fitness for problem areas - waist and abs”

Exercises for problem areas are performed to tighten muscles and get rid of loose skin in areas of the body that bother women the most: buttocks, upper, middle and lower thighs, abdomen, as well as arms and legs. By doing a similar workout for problem areas for just seven minutes daily, you can get a great toning.

Callanetics with Inga Dubodelova

Inga Dubodelova is an excellent trainer, a master of her craft. Conducts training easily and naturally. He is the most famous domestic trainer in the field of aerobics and callanetics. She has published several lessons on dance aerobics, exercises in which are also very effective.

An hour-long training session with a great trainer Inga Dubodelova. She gives detailed instructions on how to perform each exercise. Thanks to this program, you can strengthen your muscles and get rid of excess weight.

Callanetics. Video lesson with Inga Dubodelova:

File in Mp4 format. Size - 129 MB.

Callanetics classes are very simple!

To start exercising, you don’t have to go to a gym or sports hall. Classes can be successfully carried out at home. Any comfortable clothing will do. Turn on your favorite music and exercise for your health! Callanetics is suitable for almost everyone and has virtually no contraindications. It can be practiced by both women and men. It will be enough to note the fact that the popularity of callanetics has increased tenfold both in America, Europe, and Asia. And although all the exercises are leisurely, as if relaxed, nevertheless, the muscles work very intensively, thanks to static loads, stretching, and classical yoga poses, which form the basis of the classes.

These movements eliminate injuries and muscle pain that usually accompany us after intense exercise. There is also no excessive muscle growth and textured relief, which occurs after fitness classes. Microcontractions of the superficial muscles activate the deeper layers of fatty tissues, the rate of metabolic processes in these tissues increases, which contributes to their rapid breakdown and excretion.

Callanetics for the press

Gif animation ~5 MB. To watch, press the Play button and wait a bit

Long-term static exercise is much more effective than cyclic exercise, since in this case much more calories are burned and, accordingly, weight is lost much faster and easier. After all, with aerobic exercises, with running, with fitness, you build muscle mass, and with callanetics, you simply remove flabbiness and looseness, bringing the shape of one or another part of the body to a natural, healthy state.

Although in America this system of exercises is called “gymnastics of awkward poses,” during the exercises almost all the major muscles are worked out, which cannot be achieved with any other method of training. And this is the fundamental difference between callanetics and other types of exercises, in which, while some muscles are under enormous tension, others remain passive.

For example, even after an hour of continuous jumping, with incredible general tension and exhaustion, try touching the surface of your thighs. They will remain cool to the touch. This suggests that most of the load falls on the heart, joints, and blood supply system, and the hips themselves will remain the same shape and texture as before. This is not the case with callanetics. In this case, after 10 minutes of exercise, you will feel tension and warmth in the thighs themselves. Thanks to this, you seem to be modeling your body like a sculptor.

Callanetics for hips and buttocks

Gif animation ~15 MB. To watch, press the Play button and wait a bit

Numerous fans of callanetics note such facts as a feeling of lightness, vigor after exercise, improved posture, the appearance of flexibility, muscle elasticity, smoothness and elegance of movements. Even osteochondrosis and long-term back pain disappear.

If you get tired of intense, active training, lifting dumbbells, dancing and jumping, exercise machines, if you are tired of the fast pace and after 10 minutes you already want to give up everything, then callanetics will be ideal for you, which promotes thoughtfulness, concentration on each exercise, calm and measured movements.

And although callanetics requires some effort and perseverance, patience and systematicity, in the end you will get an ideal toned figure, strengthen the immune system and nervous system, activate metabolism, lose weight naturally, get rid of back pain, strengthen joints, the cardiovascular system and increase general body tone.

How did the path to callanetics begin?

This is what happened once with the American Callan Pinckney, who in the sixties of the last century decided to travel around the world to find her place in it. When she set off on her journey of more than ten years, she could hardly have thought that upon her return she would become the author of the subsequently world-famous field of fitness - callanetics.

Taking classic yoga asanas as a basis, improved and complicated to obtain a faster and more noticeable effect, Callan created a training system that meets all the requirements of modern women.

Callanetics with Callan Pinkney in Russian: video

Using yoga asanas as a basis, Callan created a training system that meets all the requirements of modern women.

Callan published 9 books dedicated to her brainchild and made videos that helped women who were unable to personally attend Pinckney’s training sessions learn the exercises.

Today we can watch online what callanetics is with Callan Pinkney, on a Russian video, with a translation of all the comments and remarks of the instructor.

History of Pilates

Pilates gymnastics was created at the beginning of the last century by Joseph Pilates, after whom it was named. Joseph Pilates himself was prompted to create an effective method for improving his body by his own health problems.

Since childhood, he was a very sick child who suffered from asthma and other serious diseases.

This state of affairs did not suit young Pilates, and, while still a very young child, he began to study anatomy and other sciences, trying to find a way to heal and improve his body.

Thanks to his natural resourcefulness and determination, as well as incredible willpower, by the age of 14, thanks to his own training system, he completely got rid of all his illnesses and formed a strong, beautiful and strong body.

In the 20s of the twentieth century, Pilates emigrated to the USA, where his system quickly gained incredible popularity. In our country, Pilates became widespread only in the 90s of the last century, and today this type of fitness occupies a strong position among other fitness areas in Russia.

History of creation

Callanetics gymnastics (sometimes also called “callanetics”) is named after the author, the woman who developed the exercises. This American woman's name was Callan Pinckney.

She was prompted to create her own system by health problems - diseases of the back and knees, which worsened after her eleven-year journey around the world. Doctors suggested surgical intervention, but the woman categorically did not agree to go under the knife, so she set about developing her own gymnastic system.

This was in the early 80s, and by the end of the last century callanetics had become wildly popular. To this day, Callan Pinkney's original lessons are the number one selling fitness video in the UK.

How to lose weight in problem areas: fitness for buttocks, thighs, legs, arms and abdomen

Exercises for the buttocks

Get on your knees. Arms straight, palms and toes resting on the floor.
Take your right leg bent at the knee back and up. The back should remain straight.
Raise your leg so that your thigh is parallel to the floor. The heel should point up and the foot should be relaxed. Repeat the exercise until exhaustion, then change legs.

Errors:

Don't arch your back or lift your leg too high. At the highest point, the thigh should be parallel to the floor.

Lie on your stomach, stretch your legs, cross your arms and rest your chin on them.
Slowly raise your straight left leg about 10 cm. Your pelvis should not lift off the floor.
Change your leg. Do the exercise until exhaustion.

Errors:

do not raise your legs too high, your pelvis should not lift off the floor.

Lie on your back, bend your knees, extend your arms along your body, and place your feet and palms on the floor.
Lift your pelvis and lower back off the floor and lift up to maximum height. Tighten and relax your pelvic muscles and slowly return to the starting position. Raising your pelvis, press your feet harder into the floor.

Exercises for the upper thighs

Lie on your left side, bring your legs together and bend your knees. Your hips should be in line with your torso and your shins should be back. Place your right hand behind your head and grab your right side with your left.
At the same time, lift your legs together and your upper back. Relax and return to the starting position.

Sit on the floor near the wall, rest your back against it, extend your right leg in front of you, turning your foot outward, bend your left at the knee.
Lift your right leg off the floor and lift it about 10 cm.
Slowly turn your right foot outward, feeling the tension in your thigh muscles, and return to the starting position. Repeat the exercise until exhaustion, then change legs.

Errors:

The pelvis should be pressed against the wall, and the leg should not be raised higher than 10 cm.

Lie on the floor on your left side, stretch your legs. Support your head with your left hand, and press your right hand into the floor in front of you. Raise your right leg straight.
Move your right (top) leg slightly forward.
Rotate your right foot as shown in the illustration.
After making a complete circle with your right foot, return to the starting position. Repeat the exercise until exhaustion, then change legs. This exercise can be performed slowly, but it is better to describe clear, fast circles with your foot.

Exercises for the middle and lower thighs

Get on your knees. Cross your arms bent at the elbows in front of you. Tighten your abdominal muscles.
Keeping your back straight, lean back as far as you can.
Tighten your muscles and return to the starting position.

Spread your legs, turn your toes out, place your hands on your belt.
Keeping your back straight, squat slowly. Move your hands to your hips.
Squat until your thighs are almost parallel to the floor. Slowly relax and return to the starting position.

Errors:

Don't squat too deep. At the lowest point, your thighs should be parallel to the floor.

Lie on the floor on your left side, bring your legs together and extend them along your body. Support your head with your left hand, and press your right hand into the floor in front of you.
Slowly lift your right (top) leg.
Tighten your thigh muscles, pause, then return your leg to the starting position. Repeat the exercise until exhaustion, then change legs.

Errors:

Don't lift your leg too high.

Hand exercises

Place your left hand on the back of the chair, put your left leg forward, and put your right leg back. Lean forward slightly. Make a fist with your right hand and bend it at the elbow, pressing it to your body.
Move your right arm back and up so that your shoulder is parallel to the floor.
Move your forearm back, straightening your arm and turning your palm up. Tighten your arm muscles, then return to the starting position.

Errors:

don't bend. During the exercise, your back should be fixed in relation to the floor at an angle of approximately 45 degrees.

Stand in front of a wall at a distance of about 50 cm. Rest your arms straight against it at shoulder level.
Place your toes on the floor and slowly lean towards the wall. The back should be straight. Make sure that your elbows do not spread out to the sides.
Stop when your face is about 10 cm from the wall and return to the starting position.

Errors:

make sure that your elbows do not diverge to the sides.

Place your feet shoulder-width apart, clench your hands into fists, bend your elbows and raise your forearms so that they are parallel to the floor and your elbows are pressed to your torso.
Raise your arms bent at the elbows in front of you so that your shoulders are parallel to the floor and your fists are turned with your palms facing forward.
Straighten your arms, raising them above your head. Quickly return to the starting position.

Errors:

Your arms should be raised straight above your head, not in front of you.

Abdominal exercises

Lie on your back, bend your knees. Bend your elbows, clench your hands into fists. Bring your hands to your chest.
Lift your upper body off the floor and lift it about 5-10 cm.
Turn your torso to the left.
Turn your torso to the right. Return to the starting position and repeat the exercise until exhaustion.

Bike

Lie on your back, put your hands behind your head, bend your right leg at the knee, keep your left leg straight above the floor.
Pull your right knee towards your chest as shown in the illustration.
Straighten your right leg, bend your left knee and pull it towards your chest. Repeat the exercise until exhaustion.

Errors:

Don't raise your legs too high. One leg should be extended above the floor.

Side bends

Place your feet slightly wider than shoulder-width apart. Tighten your buttocks, clench your hands into fists. Raise your right hand above your head and place your left hand on your waist.
Leaning to the left, stretch your right hand up to the left. Bring your left hand to the right side of your body
Lean to the right, switching hands. Repeat the exercise until exhaustion.

Errors:

you must reach with both hands. Don't lower your bottom hand.

The video “Fitness for problem areas” will help you better understand how the exercises are performed: