El Camino Women’s Medical Group
Callanetics
The Complete One-Hour Program
Based on Callan Pinckney’s “10 Years Younger in 10 Hours”
Warm-Up & Upper Body
These gentle movements release tension, warm the spine, and activate the shoulders, neck, and arms before deeper work.
Neck · Upper Back
Head & Neck Rolls
5 reps each direction
Stand with feet hip-width apart. Drop chin to chest, then very slowly roll your head to one shoulder, let it fall back gently, continue to the other shoulder, and return. Keep shoulders completely relaxed. Move in absolute slow motion.
✦ Never roll the head in a full circle — stop at the back and reverse to avoid neck compression.
Neck · Chin · Jaw
Chin to Chest / Head Tilt
10 pulses
Drop your chin toward your chest as far as comfortable, then press your tongue to the roof of your mouth and perform tiny pulsing movements downward. Also tilt head gently side to side, ear toward shoulder, with small pulses to stretch the lateral neck.
✦ This also firms the chin and throat muscles — essential for a tighter jawline.
Shoulders · Upper Back
Shoulder Rolls
10 forward · 10 backward
With arms relaxed at sides, slowly roll both shoulders forward and up toward the ears, then back and down in a smooth, exaggerated circle. Feel the shoulder blades pressing together on the backward roll. Reverse for 10 reps in the opposite direction.
✦ Exaggerate the movement — really draw the shoulder blades together on the back roll to open the chest.
Triceps · Underarms
Underarm Tightener
75–100 pulses
Stand with arms extended straight out to the sides at shoulder height, palms facing down. Rotate palms to face the ceiling. From this position, pulse your arms backward in tiny movements — no more than ¼ inch. Keep your shoulders down and relaxed throughout.
✦ You should feel this in the backs of the upper arms, not the shoulders. If shoulders hurt, lower arms slightly.
Waist · Obliques · Spine
Waist Stretch
Hold 60 sec each side
Stand with feet hip-width apart. Raise one arm overhead and slowly lean to the opposite side, reaching the raised arm up and over in a long arc. Feel the entire side body stretch. Do not bend forward or back. Breathe deeply and let gravity lengthen you.
✦ The goal is a long, passive stretch — not a forced bend. Let gravity do the work over time.
Spine · Hamstrings · Lower Back
Standing Bend & Reach
Slow release, 60 sec
Round your spine and slowly roll down vertebra by vertebra, letting your head and arms hang heavy toward the floor. Do not lock the knees. Breathe and let your body gradually hang lower with each exhale. When fully down, clasp opposite elbows and sway gently.
✦ This is a passive hang, not a stretch you force. Bend your knees if you have tight hamstrings or lower back issues.
Standing Lower Body at the Barre
Use a chair back, counter, or barre for balance — not for support. Stand tall, pelvis slightly tucked throughout.
Lower Abs · Glutes · Pelvis
Pelvic Scoop (Standing)
100 pulses
Stand facing the barre, feet hip-width apart, knees slightly bent. Tuck your pelvis under (scoop), squeezing the glutes and lower abs. Release slightly, then scoop again — each pulse is only a tiny movement. Keep the upper body still. Callan called this the heart of the program.
✦ The movement is an interior tuck, not a hip thrust. Think of drawing the pubic bone toward the navel.
Inner & Outer Thighs · Hips
Plié at the Barre
100 pulses
Stand sideways to the barre, feet wider than shoulder-width apart, toes turned out 45°. Bend your knees into a plié until thighs are near parallel. From this lowered position, perform tiny up-and-down pulses. Keep your back straight, tailbone down, and pelvis tucked.
✦ The range of each pulse is only about ½ inch. Stay in the low position — do not fully straighten between pulses.
Outer Thigh · Hip · Abductors
Leg Lift at Barre – Side
75 pulses each leg
Stand sideways to the barre, holding lightly with one hand. Lift the outside leg to hip height, toe pointed. Keep hips square — do not tilt the pelvis sideways. Pulse the raised leg upward in tiny movements. Keep the standing leg slightly bent. Switch sides.
✦ Keep both hip bones level. If you feel it in your back rather than outer thigh, lower the leg.
Glutes · Hamstrings
Leg Lift at Barre – Behind
75 pulses each leg
Face the barre, holding with both hands. Lean forward slightly from the hips, keeping a straight back. Lift one leg behind you with the knee slightly bent. Pulse the leg upward, squeezing the glute at the top of each tiny movement. The range is very small — about ¼ inch. Switch legs.
✦ Keep the pelvis stable — do not arch the lower back or twist the hip open. Contraction is in the buttock only.
Floor Work — Abdominals
Lie on a padded mat. Callanetics abdominal work uses tiny, focused contractions — not range of motion. Always keep the neck long, never pulled.
Upper Abs · Deep Core
Stomach Exercise #1 — Head Lift
100 pulses
Lie on your back, knees bent, feet flat on the floor. Place hands gently behind your head without clasping. Tuck the chin slightly and lift your head and shoulders barely off the floor. From this position, perform tiny pulsing movements upward — about ¼ inch. Keep lower back pressed into the floor throughout.
✦ This is NOT a crunch. Your shoulders may never fully lift. The movement is internal — a deep squeeze in the upper abdominals.
Full Abdominals · Lower Abs
Stomach Exercise #2 — Up & Over
75 pulses
Lie on your back with knees bent. Extend arms forward between your knees. Lift head and shoulders, rounding the spine. Reach your hands forward and slightly up (as if reaching “up and over” a ball). Pulse in this rounded position with tiny forward-reaching movements, keeping abs deeply engaged.
✦ The spine should be rounded like a C-curve throughout. Never flatten or arch between pulses.
Floor Work — Inner Thighs
Inner Thighs · Adductors
Inner Thigh Squeeze
75–100 pulses
Lie on your back. Raise both legs toward the ceiling, crossing at the ankles. Squeeze the legs together firmly at the inner thighs, then pulse with tiny inward squeezing movements. Keep the squeeze deep in the muscle. Your hips remain relaxed on the floor.
✦ Vary foot position (crossed left over right, then reversed) to target slightly different fibers each set.
Inner Thighs · Pelvic Floor
Open & Close
75–100 reps
Lie on your back with knees bent and feet flat. Let knees fall open to the sides in a butterfly position, then squeeze them back together slowly. The open is passive; the close is active and controlled, using only the inner thigh muscles.
✦ One of the most beneficial moves for pelvic floor health — excellent postpartum and for all women.
Floor Work — Behind Tighteners
Callan considered the glutes and hamstrings the key to reshaping the entire lower body. These are performed on the floor.
Glutes · Lower Back
Behind Tightener #1 — On Back
100 pulses each side
Lie on your back with one knee bent and the other leg extended toward the ceiling, foot flexed or pointed. Tuck your pelvis and squeeze the glute of the straight leg. Pulse the straight leg upward in tiny movements, keeping the lower back pressed into the floor. Switch sides.
✦ Keep the lower back connected to the floor at all times. If it arches, bend the raised knee slightly.
Glutes · Hamstrings
Behind Tightener #2 — Kneeling
75 pulses each side
Kneel on all fours, hands under shoulders, knees under hips. Extend one leg straight behind you at hip level, foot flexed. Keeping the spine neutral, squeeze the glute and pulse the leg upward in tiny increments. Keep hips square to the floor throughout. Switch legs.
✦ The pulse is only about ¼ inch. The squeeze should be felt deep in the buttock, not the lower back.
Cool-Down & Spine Relaxer
Spine · Lower Back · Full Body
Spine Stretch / Relaxer
Hold 1–2 minutes
From kneeling, sit back toward your heels (child’s pose-like position), arms extended forward or resting alongside the body. Let gravity lengthen the spine completely. Breathe deeply into the lower back. Then slowly roll up to seated, and from standing, do a final slow forward fold — letting the head and arms hang heavy for 30–60 seconds before slowly rolling up vertebra by vertebra.
✦ Take your time with this. The spine relaxer is not optional — it resets the nervous system and closes the deep-muscle work safely.
Program Notes & Guidelines
Beginners: 2x/week. Intermediate: 3x/week. Experienced: up to 5x/week. Because Callanetics works so deeply, muscles need more recovery time than conventional exercise.
Most people feel a difference after session 1. Visible reshaping typically begins within 2–4 hours of total practice time. Clothing size changes often precede scale changes.
A mild burning sensation during exercises is normal — this means deep muscles are working. Muscle soreness afterward is uncommon. If joints ache, reduce range of motion.
A non-slip mat and a sturdy chair or counter for barre work. Wear form-fitting clothing so you can see your body position. Bare feet or socks preferred.
Originally designed for bad backs. Keep all movements small and controlled. Never force range of motion. Bend knees during all forward folds.
Callan warned that some women gain 3–7 lbs initially as deep muscles develop. This is normal and temporary — clothing sizes decrease even as the scale may rise.
Callanetics is generally safe and beneficial during pregnancy, with modifications. In the first trimester, avoid all stomach exercises. In the second and third trimesters, stomach exercises should only be attempted if your OB/GYN is familiar with how deep the contractions are. Avoid all supine exercises after 20 weeks. The Open & Close inner thigh exercise and Pelvic Scoops are particularly beneficial for pelvic floor health throughout pregnancy and postpartum recovery. Always consult your provider before beginning or continuing any exercise program during pregnancy.
Please consult your provider before beginning a new exercise program, especially if you have orthopedic, cardiovascular, or obstetric concerns.