Perfect Pilates Body

I have been doing Pilates on and off for years. Now that I am a yoga instructor, I find it hard to keep Pilates in my schedule. A friend gave me this DVD, and I hoped that the short segments would help keep me motivated to do Pilates on a more regular basis.

This DVD offers a total of eight segments, each about 10 minutes or a little less. It is taught by Pilates instructor Andrea Speir. Speir teaches live, and there is not a lot of detail to her instruction--she seems to assume basic familiarity with Pilates moves, making this workout most appropriate for experienced beginners to intermediate. There is no "Play All" option on the DVD, but if you select a segment off the Main Menu, the next one will begin to play after automatically. I have provided breakdowns (including times in parentheses) for each segment below.

WARM-UP (10:02)

In this segment, Speir provides coaching on engaging the abs. She includes simple move such as a neck stretch and pelvic lifts and modified versions of Pilates classic exercises, including the hundred, leg circles, half roll-backs, spine stretch forward, and saw. She concludes with a lunge to stretch the hamstrings.

CORE BLAST (10:02)

Speir states that this is an abs-focused segment. She begins with several different versions of a leg push and then moves into circles and a variation on roll-ups. She then performs the full series of five (single leg stretch - double leg stretch - straight leg stretch - leg lowers - criss-cross) and finishes with side-lying oblique work.

THE SKINNY JEANS (9:30)

This routine focuses on the hips and thighs. Speir starts side-lying for moves from the leg kick series, including exercises for both the outer and inner thighs. After a brief Figure 4 stretch on the back, she comes to knees for kneeling leg kicks. She performs a mermaid stretch and then one final move, a standing plie on the toes.

TIGHT TUSH (8:38)

This glutes-focused segment uses a single light hand weight. Speir begins lying on the back for bridge lifts, performing several variations, including 1-leg pulse. Coming to a prone position, she moves through ballet lifts and swimming. Next, Speir transitions to hands and knees, placing the weight behind one knee for donkey kicks. She concludes with leg lifts from plank and a narrow downward dog stance.

CHISELED ARMS (9:07)

This segments uses two light weights, 2-5 lbs. Speir starts seated, performing several traditional Pilates arms moves (e.g., circles and shaving) from this position. Setting the weights aside, she comes to the floor for swan prep and triceps dips. Speir finishes standing, again using both weights for a series of exercises. She concludes with three sets of Pilates push-ups.

FULL BODY FLOW (8:49)

Speir calls this a "fast-paced" segment to use as a full-body workout when you are short on time. She starts with the hundred and then moves quickly into a full roll-up and full roll-over. This is followed by a more advanced version of the single stretch leg stretch. Next is rolling like a ball and open-leg rocker prep. Speir also includes a spider plank and roll-up to standing.

STRETCHING FOR FLEXIBILITY (7:30)

This section included yoga-like stretches, although Speir moved through them fairly quickly, without holding the stretches. She starts lying on her back with a reclined leg stretch/twist, moving into climbing the tree. She also includes lunge work, hamstring stretch, and lateral stretches standing.

BONUS: MAGIC CIRCLE MELTDOWN (9:15)

A Pilates Magic Circle is required for this segment. Speir starts by using the circle for a prone hamstring stretch. Next, the circle is used for a inner thigh squeeze followed by the double leg stretch with the circle. Speir then incorporates the circle into the Pilates side kick series. After a stretch on the back, she comes to standing for arm squeezes using the circle first held to the front, then to the back to work the triceps.

The routines are filmed on the top of a city building, which is attractive enough, but the sound editing is poor--i.e., there is a lot of wind noise that can be quite distracting. As noted above, Speir's instruction tends to be minimalistic, and she rarely mentions modifications for those less flexible than she is. Therefore, I would mainly recommend this DVD to those who are already familiar with Pilates and who want short, effective workouts at a mostly low intermediate level.