Pilates workouts will differ depending on the studio, instructor, level, equipment being used, focus, and whether or not the workout is a group class or private instruction. However, all pilates workouts should include some shared fundamentals to be effective. You can think of where and how the 7 elements below appear and are used in your own workout, and reach your goals with pilates that much faster.

The Spine and Mobilization

One of the big keys in a pilates workout is the mobilization of the spine. This includes flexion, extension, and rotation of the spine.

What are these ? A few definitions to help…

1. Flexion of the spine:

   The “c” curve that everyone talks so much about. Think of (roughly) closing the space between the crown of your head and your tailbone, towards the front of your body.

2. Extension of the spine:

   Think of bending the spine backwards

3. Rotation of the spine:

   Rotating the spine counterclockwise and clockwise.

Why do we care about this?

The mobilization of the spine is important because it is often neglected in our daily lives. We sit and work on a computer, sit and drive our car, and sit and watch the tube. When we do reward our body and throw in a little exercise, it often doesn’t involve the mobilization of the spine, e.g. when you run, the spine stays in a rather fixed position. When you lift weights, there may be some spinal movement but that isn’t the main focus. When you ride a bike the spine may be in slight flexion but it does not really move in or out of the position. And when you carry a heavy bag, child, or groceries you probably favor using one side - no denying it; and again, spinal movement is not what you want there either.

So my point is: The spine needs to move. Moving the spine will strengthen all of the muscles which attach to the 24 veterbrae that you have. It will help make the weak parts of your back stronger and the tights parts of your back looser - starting the path to healthy posture and the end to back pain. Working the spine in flexion, extension, and rotation evenly on both sides of the spine will begin to even out those imbalances created by favoring one side. And working in the three modes on unstable surfaces (e.g. a foam roller, or ball) or using other parts of the body to challenge stability will help you find stability in your spine and body.

Shoulders and Hips, too.

A complete workout will also focus on the mobility and stability of the shoulders and hips. Since the mobility and stability of the spine play such a large role in pilates, it’s natural that there’s also a lot of focus on the shoulders and hips. The hips are directly connected to the bottom end of the spine via the sacrum, and the shoulder blades lie flat (or they should lie flat) on either side of the upper spine. The spine can directly affect the pelvis and shoulders and vice versa.

Hips:

Because of our daily life activity, it’s easy for the hips to be uneven, tight and stiff, or loose and weak. Working to create stability with mobility in the hips will eliminate these issues while creating a strong connection in your body between your lower extremities and the torso/spine. After all, pilates is about connectedness.

Shoulder Blades:

People don’t often realize how important those two little winged bones on your back are (aka shoulder blades.) Poor little guys, they really get neglected in most forms of exercise. In most people that I instruct, the muscles between the shoulder blades are loose and the chest muscles are tight. This is a muscle imbalance and it only helps you sit in your favorite hunched-over position, which gives you tension headaches and neck pain. Stabilizing and mobilizing the shoulder blade muscles and shoulders will help the upper spine (thoracic spine) move with efficiency and ease and create connection between the arms and upper spine.

Core, Core, Core… and more

If you haven’t heard by now, pilates is about the core - the four abdominal muscles. So a good workout will focus on the core abdominal muscles and how to engage them properly. Often core work in pilates is done in the midst of exercises which focus on hip, shoulder, or spine mobility. It is the core that helps the stability aspect of these movements - making pilates a unique form of exercise.

Pilates is kind of like those moms who try to sneak veggies into their stubborn child’s food. You know, “Here’s a bite of mashed potatoes, sweetie” but the kid doesn’t realize there’s some blended broccoli in there. In pilates you do many exercises which may seem like they aren’t working the core, but if you’re doing it right, you WILL taste that broccoli. But it is a good feeling, right? That’s what you signed up for!

Strength, Endurance, and Principles… oh my!

A complete pilates workout will also build strength and continue to test endurance. You should feel challenged - there’s always another level. The more advanced you get, the more coordination and focus on balance will be added into each exercise.

Though pilates pays a lot of attention to the spine, hips, and shoulders the rest of your body should not be neglected either! Alignment is about the entire body and some exercises should be thrown in to work the entire arm as well as the entire leg. But remember: it is also your job to be aware and engage your entire body no matter what the exercise is. A Pilates exercise (as in a single one) = a full body workout. Instructors give reminders, but it is your job as a student to take control of that body you have. Work it, baby, work it.

And last but never least, the principles. If you are new to me - get ready - I love the pilates principles (and so should you!) A complete workout needs the principles at the forefront of your mind in each and every exercise. They are your ticket to making every exercise a full body workout. So… if you aren’t familiar with the pilates principles, check ‘em out.

Conclusion

The elements and emphases of:

• Spinal mobility and stability
• Hip mobility and stability
• Shoulder mobility and stability
• The core
• Strength
• Endurance
• Principles

should appear to create a complete pilates workout regardless if you’re taking a private, semi-private, group class, or following a pilates video/dvd.

One More Fundamental: A Good Instructor…

Along with these key points to create a well rounded pilates workout, the instructor you have is also a large determining factor. The instructor should give clear cuing, personal corrections to form and alignment, and be able to demonstrate when needed. An instructor should be able to answer specific questions about each exercise and should also tell you why you’re doing each exercise, what it will target, and where the emphasis should be. An instructor should be able to give modifications for every exercise, as well as know when to give them and why (e.g. to alleviate pain if a standard exercise doesn’t work for you).

Additionally, if the session is a private or semi-private, the instructor should be tailoring the workout to your needs. This means designing a workout to restore YOUR muscular/body imbalances (eg. tight hip flexors and loose hamstrings), as well as meeting personal goals (e.g. swimming better or improving posture).

Just like a healthy meal needs certain parts, so does a pilates workout. Nowadays, there is so much variation in pilates — not all are good, but not all are bad either. Use this guide to decide for yourself!

Peace,

Zoe

Are you having trouble locating a quality pilates studio or instructor near you? Check out my article which will help you find one.

Looking for a quality pilates DVD that will incorporate the 7 parts of a complete workout - check out the reviews of pilates dvds.

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Need some pilates in person, and fast? Whether you’re taking the plunge into pilates as a beginner, or are experienced and have just moved to a new city, or you’re vacationing in a different city and want to drop by the local pilates class - it can be a challenge to find a studio. And even if you find a studio, how do you know it’s good and worth your time and money without attending first?

Scout-out/Research a Pilates Studio Near You

Of course, almost everyone nowadays turns to google to search for what they want to know and that can be done with pilates too: search for “pilates” and your city name (or zip/postal code). But go one step further and do a little background work: pull up the studio’s website, if they have one, and read the biographies of the teachers. You want to see that they are certified pilates instructors from a reputable school/system. More about that below…

Pilates, Methods, and Evolution

If you’re not aware, many methods of pilates slam other methods for not being “correct” or “true” pilates. But I think almost all of the legitimate - meaning serious, systematic, and having some history - pilates certification methods have valuable things to offer to pilates overall.

The short story is, pilates has evolved since Joseph Pilates’ time, and generally that evolution has been for the better. However, what hasn’t evolved is the desire of some to freeload a ride and bilk the general public: there are too many weekend-long pilates certification courses out there, churning out instructors that can barely do pilates themselves - this is unacceptable and what you want to avoid.

Finding a Studio Made Easy

Skip the hassle and uncertainty of whether your soon-to-be instructor’s certification method is legit, and play in the list I’ve made below. This is a list of reputable pilates schools which train and certify pilates instructors. To know what I mean by legit and reputable, read further below. But if you’re impatient and can take my word for it, the links I have added are each school’s “find an instructor” or “graduates” page. Within this list you should be able to find qualified instructors and studios near you!

Pilates Instructor and Studio List

(In alphabetical order…)

• Core Dynamics Pilates
• Peak Pilates
• The Pilates Center
• Pilates Method Alliance
• PhysicalMind Institute
• Romana’s Pilates
• Ron Fletcher Pilates
• Stott Pilates

Again, these eight pilates certification methods are by no means the only certification methods out there, but I want to steer you clear of the fly-by-night, flash-in-the-pan certifications out there. I am posting these eight because I either have directly experienced these schools (e.g. I myself am certified via Stott Pilates), or my fellow instructors - who I know and respect - have experienced the methods above.

Classical and Contemporary Pilates

In your reading you might come to realize that this list is quite dynamic. Some of these pilates methods are of the Classical Pilates style (Romana) while some are of the contemporary style (Stott and Fletcher.) While there is some dispute in the pilates community as to what should be legitimately considered pilates - I say, “Stop the cat fight!”

Both the classical methods and those which build upon the classical method have legitimate things to teach students, and both will be done in a safe way. By using the list above, you will avoid walking into a pilates studio with someone unqualified, e.g. an instructor who doesn’t know why you “pump” the arms in basic pilates exercises like the Hundred. (I kid you not - I answered this question earlier today on the internet for a student whose instructor thought it was to tone the arms.)

Summary: Insist on Quality Pilates

In all cases, it’s important that a certification system involve many training hours, self-practice hours, observation hours, practice-teaching hours, and functional anatomy training which spans over several months or more. Because each school’s system can vary, depending on how they schedule the in-class time (e.g. every day for a continuous month vs. 4 day weekends consistently for several months), it’s tough to give a strict day allotment of how long a legitimate pilates certification should take. But one thing is certain: It should NOT be just a weekend-long, or two-weekend long, course.

Well, as you can see, the pilates method is a little harrier than your dog Fluffy. Pilates is a way of exercising but there are several different schools and systems who teach their own madness. But deciding what is good madness vs. incompetence should be easy - hence my beautiful list that I’ve made to save you time (and sanity!) Now, you should be able to find at least one quality pilates studio or independent instructor near your homestead.

Happy searching, and working out!

Peace,

Zoe

Interested in working out from home? Check out these reviews of top selling pilates DVDs.

You know what to wear, you bought your mat, you went to your first few classes and you… are bored?

In my experience with the pilates method, both as a teacher and a student, I have seen and taught students who are so interested in pilates that they want to jump right into the intermediate or advanced level. They want to feel the burn, walk out of class exhausted, and sweat buckets! They want grunt-style pilates with a side order of long and lean muscles - to go. Are these folks wrong?

Beginner’s Series

Well, why is it that pilates studios often request beginners to enroll in a beginner’s series before jumping into the open group mat, reformer, or springboard classes? Allow me to use an example: Driving. When you were 16 and so eager to jump behind the wheel and take off with Dad or Mom’s shiny car, you were sad to remember you had to endure the dreaded driver’s education classes first and pass a test. Otherwise that first drive would most likely have wrecked the car. Maybe your body awareness was a little more tuned than others and you could steer the car just fine. But, you might not have known that a double solid line meant no passing, and reported back to the folks with a ticket, or from the hospital.

Learning Curve

With pilates, like any new task, there’s a learning process and there are rules. In pilates the same concept applies, like when to use an imprinted and neutral spine, to avoid injury and complement the exercise being worked on. Beginner’s classes do not serve to make a newcomer climb any strange hierarchy, but instead to educate them on the rules and principles of pilates. Not only at this level is a student learning how to avoid injury, but more importantly, a student is learning the principle building blocks which all of the exercises are based on.

If you don’t know that an inverted red triangle means “yield to other traffic”, you might wonder why cars keep honking and swerving every time you merge. With pilates, students who opt to dismiss basic level exercises or classes will often not feel what they are supposed to feel because they have not been educated on how to find the principles within their own body. And this is key. It is at this point that - because the student doesn’t “feel it” - he/she thinks pilates is boring/useless and never returns. A student can read about principles and know they are major assets to his/her practice, but the key is being able to find the principles and healthy alignment in his/her own body. This is what takes time and attention, and what some people don’t have patience for.

Pilates Principles Are The Key

So are impatient, gung-ho students wrong? Not entirely; they’ll still get a workout. But are they really doing pilates? My answer would be, not really.
Pilates is a unique system that involves exercises meant to be anatomically healthy for the body and be executed with flow and precision. To attain these types of movements you have to put your mind to the task, and do some learning along the way. Also, if the principles are skipped, then the student will not end up with exercises which facilitate aligned posture, stronger muscles, and a centered body. With pilates like any other complex skill, one reaps what one sows.

Really learning and applying pilates to your body is kind of like baking a cake - you have to follow a recipe. If you only put flour and baking soda into the oven you will end up with flour and baking soda. But if you put in the eggs and the rest of the recipe, you will end up with a cake. How good a cake depends on practice and correct repetition.

Rolling Like A Ball

Concrete example: When I teach a class there is one exercise with which I can quickly tell who in the group has taken time to study the principles within their own bodies, and who has not. Rolling Like A Ball looks easy and fun - and it can be. But if done correctly, it is a truly challenging exercise. Many students just throw their weight backwards to initiate the rolling in the exercise.

The correct way to initiate the exercise is to deepen the lumbar flexion while drawing the navel in towards the spine. The rolling, both going down and coming up, should be seamless, smooth, and controlled. Instead, it’s often a bumpy ride, and on the way up there is a visible/audible clunk which happens through the lumbar region, indicating the student has no control over the movement. Lastly, engagement between the shoulder blades should be maintained throughout the exercise - and it usually is not.

When a student does this exercise by throwing their weight back and haphazardly rolls back up, they miss the work in the deep abdominals, hip flexors, spine stabilizers, and shoulder blade stabilizers. These students tend to think this is a throw away exercise, but really it should be quite a challenge.

So… when I overhear that a beginner student wants a faster class or a more challenging video, they are often searching for a cake made out of flour and baking soda.

Boosting the Beginner’s Workout

Remember, slower paced in the beginning does not mean always-slow-paced. Concentrate on what the instructor is saying and focus on finding the principles within your own body. If you want extra work, ask the instructor if there is something you could work on throughout all of the exercises that you might be having a more difficult time finding in your body (e.g. shoulder blade engagement or neutral pelvis) so you have something extra to focus on in class.

Paying attention to precise detail in the essential exercises and principles, and putting them correctly into your own body will lead you quickly to the intermediate level of pilates, and beyond. Re-align your focus… and your spine will surely follow.

Peace,
Zoe

While yoga, dance, and other forms of exercise claim a name to certain types of clothing (ex. yoga pants), pilates students are sometimes left in the dark when it comes to finessing their pilates wardrobe. Allow me to help.

First Timer in the Studio?

The critical ideas are comfort for you, and visibility for me (as the instructor). I always tell my new clients to wear something that is not restrictive of movement, comfortable to wear and move in, and that isn’t too loose or baggy. As you deepen your practice with pilates you will gain insights regarding what you like and don’t like to wear - in many ways it’s trial and error. For more tips… read on.

What Not to Wear - Pilates Style

When doing pilates you want to be able to focus on the exercises and principles, not worrying about your clothing. With that said the most important thing about clothing for pilates is the fit.

Shirts

Some ladies like to reveal a little cleavage but remember that in pilates you move around! What once began as revealing a little cleavage might result in a free peep show. Tops that are too low cut will end up begging for your attention, as you’ll be more concerned about not revealing yourself than what you paid to do - pilates. So when selecting a top to wear to your pilates session think about how functional the neck line will be for the type of bust you have. Try moving around in the dressing room to make sure that everything stays put.

The front of a shirt is not the only factor for buying - in pilates you spend a good amount of time on your back too. At the same time, the sportswear clothing industry has continued to upgrade, with new lines of higher-end clothing. While some of these clothes may please your palate for haute couture, they may not please your back!

For instance, when I was a pilates student in training I got a very cute, bright green, extremely soft, short sleeved shirt that I thought would be perfect for wearing to pilates. Not only did it seem functional but it had a fabric tie over my back, between my shoulder blades - it was cute and fashionable. But it only took me a few exercises lying on my back to realize that having that lump of fabric pressed into my spine did not feel good! So with thanks to the fashion sportswear industry, you can certainly look snazzy while you work out - just be sure to notice those embellishments which might cause you pain.

The metal in this top would really hurt if you were to lay on it for a while - not great for pilates.

Pants

I generally tell my clients to look for pants or shorts which are comfortable and not too loose. Gaucho pants are popular right now but I try to steer my clients away from them. Though these pants are comfortable and fashionable, they have too much free flowing fabric. This fabric can easily get caught in the springs of the reformer and when doing inverted pilates exercises they reveal too much of the southern hemisphere.

The excess fabric in these gaucho pants will probably get caught in the springs of a pilates reformer machine - not great for pilates.

I also avoid wind breaker material for any of my pants because they are too slippery. This slippery (usually nylon) material sometimes causes the pants to be pulled down your bottom - for instance doing multiple pilates roll ups.

Shorts

Whether or not to wear shorts to a pilates class/session is really your own call. If you feel comfortable revealing those legs - then let them shine! Just be cautious when choosing your length of shorts that you won’t be enlisting yourself in a tug-of-war game with your shorts. No one wants to see those butt cheeks (regardless of how cute they may be) hanging out of your shorts - so do a movement test in that dressing room before you pull out your credit card.

Undergarments - Function vs. Appearance

Without getting too intimate… undergarments do matter! Have you noticed those cute underpants in the window of Victoria’s Secret that have metal designs near the sacrum (perhaps a heart)? It is best that you reserve the undies with hardware for the times when they can be fully appreciated, and keep them out of the pilates studio. Having a piece of metal over your bones as you roll over is NEVER a good idea - ouch!

Ladies also know that there is usually metal on the clasp of a bra. Some women don’t mind this and some do. Personally I don’t like the metal against my spine during an exercise like the roll over - so I generally wear a sports top that has a built in bra or a bra which has no clasp. However, some of you women who are more endowed might request a little more support. Again… thanks to the boom in the sportswear fashion industry there are many more options now for comfortable support for women who are “well endowed.”

So… What Do I Recommend.

Comfort is key. You have to be able to move so that you are not thinking about your clothes. This means that your clothes fit well and you feel confident about what you are wearing. I lean towards clothes which are made up of a blend of natural fibers and a stretch material - the natural fibers “breathe” while the stretch material helps the clothing move with (not against) the body.

I also recommend going to the studio in layers. Sometimes a pilates studio will seem a little cool in temperature from the previous person’s workout (the fans might be running on low.) I recommend throwing on a light sweater or jacket that can easily be removed once your get your blood flowing.

Some of My Favorites

I really love the Lucy brand for pants. This brand does an excellent job of making clothes that will fit a woman (and flatter her too) like a glove. You not only choose the pant size and style but also the length. The material is equally comfortable as it is durable. My pants are two years old, get worn at least 2 times a week, and they show almost no sign of wear!

Lucy also wins my heart for shorts. I love wearing stretchy shorts to pilates - especially in the hot and humid summer! But what I hate are stretchy shorts which ride up in the back - this breaks my cardinal rule of “no tug-of-war clothing games.” Lucy fixed this problem with shorts that are cut slightly longer in the back than in the front to ensure they don’t creep up.

Nike has a great line of athletic tops with bra coverage built in. The material is really durable, unlike some other sports tops, and I find that they fit nicely. Nike has also expanded the design of the traditional sports bra - better fit, more support, achieved comfort. It’s worth taking a look at their bras and tops. If you are a lady who needs extra support, some of their sports bras are designed in a way where the bras can easily be placed underneath a Nike tank without looking or feeling bulky.

For an amazing experience shopping for pilates clothing find a Lululemon Athletica store close to home. While they don’t sell online (big bummer - I know!) the experience is worth the trip - I don’t know a single instructor who has worn their clothes and not loved them! Their color choices are endless, the fabrics are luxurious, the clothes are fun and fashionable, and the clothes are made to look good on a moving body - not just a hanger. They have excellent stock for men too! Let’s just say… this is the brand the professionals wear and with all of the choices out there this statement says a lot!

Undergarments can make all of the difference in the world. Whether you chose full coverage panties or less coverage to prevent the “panty line” the material and seams will make your mood. Again, I choose fit and material over looks. I like to look for undergarments with minimal seams (sometimes marketed as being “seamless.”) This helps to reduce the lines underneath fitted clothing while achieving comfort. Calvin Klein’s more athletic lines have been a favorite of mine for years. They consistently fit well, stay in place, and feel great. Occasionally, CK has a stretchy bra available with no clasps in the back - I love this!

May you attain a strong and healthy body while being comfortable and feeling confident!

To answer that question for my readers, I looked at the top twelve, best-selling pilates videos as listed on Amazon.com, and worked out to each one (tough job, I know…) I will give you a professional pilates instructor’s take on how they measure up; they’re listed below in order from #1 (the best) to #12 (the one I least liked.)

What’s my criteria, and how will it help you? Well, remember that how pilates is taught can make a ginormous difference in what you get out of a workout. One video may leave you feeling refreshed and “worked out” while another will feel like a frustrating waste of time. A workout is generally an hour long, and I want to make sure that you spend your hour in the most effective way - just as I’d want my clients to feel after a private. So I have closely looked at each video’s:

• pace - the speed of the workout
• level - how difficult the workout is
• clear breath cuing - are you told exactly when to breathe?
• inclusion of pilates principles - for safety and effectiveness
• explanation of the goals of an exercise - why are we doing it?
• what you get out of doing an exercise
• target muscles - the muscles focussed on in a particular exercise
• common errors to avoid in specific exercises

As pilates continues to grow as a practice, the level of instruction gets increasingly better. At this point there are videos on the market which actually teach pilates, similar to going to a group class with an educated professional instructor. However, there are still pilates videos on the market which act as a follow-along tape - and these are far less worthy of your time.

Now, here are my recommendations, from the best to not-so-hot, of pilates videos; the top 3 I recommend, and the other 9 I have problems with:

1. Stott Pilates Intermediate Matwork with Moira Stott-Merrithew
2. Pilates Workout for Dummies with Michelle Dozois
3. Beginning Mat Workout with Ana Caban - Gaiam
4. Winsor Pilates Accelerated Pilates Workout
5. Stott Pilates The Secret to Weight Loss
6. Karen Voight: Total Body Training
7. Classical Pilates with Peter Fiasca
8. Hilary Burnett’s Pilates Intermediate
9. Jennifer Kries Pilates Method: The Perfect Mix
10. Denise Austin: Hit the Spot Pilates
11. Rapid Results Pilates by 10 Minutes Solutions
12. Crunch: Hit the Spot Pilates with Ellen Barrett

Going over the how-to of creating an imprinted pelvis gets her a few brownie points, as does her display of modifications; however, Barrett makes the mistake of assuming that the viewers know when to actually use the modifications.

Furthermore, she falls short on giving consistent breath cuing. Barrett changes her breath cuing sometimes in the middle of an exercise. Have you ever tried to take two inhalations in a row while holding a sit-up?

People who purchase this video simply do not know what is available to them for pilates videos.

• Pace -Too slow
• Level - Beginner
• Clear breath cuing - No
• Inclusion of pilates principles - A few attempts
• Explanation of the goals of an exercise - No
• What you get out of doing an exercise - No
• Target muscles - No
• Common errors in specific exercises - No

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

1. Super toned buns and thighs
2. Arms and shoulder shaper
3. Waist slimmer
4. Total body blast
5. Slim and sleek stretch

Seeming like an aerobics video performed horizontally on a mat, there was no talk of pilates principles or breathing. A few exercises were too advanced to not include instruction on alignment - which could result in injury for the newcomer.

The second section uses light weights which gives an extra challenge. However, I would never recommend any of my clients watch a pilates video which utilizes weights but forgoes pilates principles about alignment. Not only will the viewers not gain all that they can out of their workout, but it is dangerous.

In sum: not recommended.

• Pace - Good
• Level - Intermediate
• Clear breath cuing - No
• Inclusion of pilates principles - No
• Explanation of the goals of an exercise - No
• What you get out of doing an exercise - No
• Target muscles - Very few
• Common errors in specific exercises - None

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

1. Core
2. Abs and Waistline
3. Power Abs
4. Hips
5. Thighs
6. Buns
7. Pilates Challenge: this is dance/yoga

If as much focus and effort went into her teaching as did her multiple set designs she would have a stellar pilates video. However, I am sad to report that the opposite is true. With generic phrases used over and over again like “good posture”, “stable”, and cheerleader forms of encouragement I began to wonder if she learned to teach pilates from a book she picked up one day.

Though Austin can demonstrate the exercises decently, her teaching lacks quality information! And annoyingly, though her set is extensive, the camera sometimes shows the part of her body that is NOT working. She has a well known name in the fitness industry, but why would anyone pay for a pilates video that is clearly not up to par?

• Pace - Good
• Level - Intermediate simply because of the lack of instruction
• Clear breath cuing - Mediocre
• Inclusion of pilates principles - No
• Explanation of the goals of an exercise - No
• What you get out of doing an exercise - Sometimes
• Target muscles - A few were mentioned
• Common errors in specific exercises - No

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

1. A pilates section
2. A dance inspired section with weights
3. The same dance inspired section with the audio swapped for music
4. AM/PM Yoga inspired rejuvenation

Though this disc has a fun dance section - it should be noted that it is not strictly a pilates video. For this reason I would not recommend this DVD to anyone specifically trying to learn or practice pilates. The cuing of the exercises was too slow in the beginning and too fast in the middle and end. The breath cuing was sometimes switched during an exercise - which is frustrating to anyone practicing pilates.

Though she did show some modifications to exercises, I was disappointed to see that some of the alignment of the exercises she displayed in her own body were off. When a video lacks on the teaching end and those training at home have to rely on what can be seen, having impeccable demonstration is crucial.

In sum: Mediocre pilates masked by dance and yoga.

• Pace - Varied too much
• Level - Not clear because of inconsistency: intermediate
• Clear breath cuing - No
• Inclusion of pilates principles - No
• Explanation of the goals of an exercise - No
• What you get out of doing an exercise - Sometimes
• Target muscles - Few were mentioned
• Common errors in specific exercises - No

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

And though Burnett’s descriptive visuals were good, she often left out key cuing points for exercises - like the pelvic placement or spinal articulation.

Sometimes she didn’t name the exercises until halfway through them, and some of the exercises only had three repetitions! Call me “mean” but I like to get in a few more repetitions before I call it quits.

A good workout includes flexion, extention, lateral flexion, and rotation of the spine. I would have liked to have seen more lateral flexion and extension of the spine in this workout.

This video is short - 32 minutes - which would be great for a lunch time workout. It has a nice tempo but lacks many other qualities that other videos are now offering which help you reap more out of a workout. Why would you pay for a video knowing that there are superior ones on the market?

• Pace - Good
• Level - Intermediate
• Clear breath cuing - Sometimes
• Inclusion of pilates principles - Not really
• Explanation of the goals of an exercise - Sometimes
• What you get out of doing an exercise - Not Really
• Target muscles - Few are mentioned
• Common errors in specific exercises - Not enough

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

The basic exercises are too fast, not descriptive enough, and there is hardly any breath cuing. These are elements that I consider crucial to teaching a beginner pilates student to ensure that they progress their practice and ward off injuries.

The intermediate exercises are again too fast and lack good cuing of the breathing. There are also not enough intermediate exercises.

The advanced portion is very advanced. Only very advanced students or pilates instructors should attempt these exercises.

If you are looking for a video in which you can simply watch pilates - this would be the one! The demonstration is very nice to watch but the commentator is not very helpful as an instructor - so those of us doing the workout are left to do as we watch. In sum there are much better videos out there to help you learn or supplement your pilates practice.

Looking at Amazon.com this video seems quite popular. Why do I disagree with these people? Because this is simply not a teaching video. I also do not agree with its approach. Joseph Pilates had a great idea and as time progressed, people have added aspects to his method to heighten it as a form of exercise - many of these changes are scientifically based and true improvements. For instance, focusing on restoring the natural alignment of the spine paired with mobility and stability of the joints is something skipped over in the classical method. In the classical method, there isn’t a focus on a neutral pelvis, but instead, they use a constantly imprinted pelvis. And that’s just one example where pilates has evolved. So then why should we, as smart individuals, continue an old way when there is a better, more effective, and healthy approach? Sounds like stubbornness to me…

• Pace - Too fast
• Level - Advanced
• Clear breath cuing - No
• Inclusion of pilates principles - Not enough
• Explanation of the goals of an exercise - No
• What you get out of doing an exercise - No
• Target muscles - Maybe a few
• Common errors in specific exercises - Not at all

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

From there, the video starts with smaller/more controlled movements which wake up the body. But then the larger movements lack consistent implementation of the pilates principles. And at this point the video becomes more of a “follow-along” style than usable instruction.

This video would be great for someone trained by a pilates professional and has achieved the intermediate level - someone who can implement the pilates principles on their own, knows where their mistakes tend to happen, and be able to self-correct their mistakes. Since this video is more of a follow-along video, the pace is rapid but doable.

She does include a section with a “magic circle” or “pilates ring.” However - I would have liked to have seen her use the ring more with the arms. One of the greatest things about the ring is that it can be used in a mat workout to target the arms - which sometimes feel neglected in matwork.

• Pace - Quick
• Level - Intermediate
• Clear breath cuing - Not consistent
• Inclusion of pilates principles - Included in the beginning and then drops off as the workout progresses
• Explanation of the goals of an exercise - Not consistent
• What you get out of doing an exercise - Not consistent
• Target muscles - Few are mentioned
• Common errors in specific exercises - This is not really mentioned at all and something I consider key to teaching.

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

The cardio section involves an action called “pilates walking” which is too watered down and monotonous. If I am going to get my heart pumping with a video then I don’t want to do the same 3 steps for 20 minutes. The pilates section was very thorough and clear, as usual, but I would like to have seen more pilates content. This video does have a second volume and the cardio looks a little more challenging there.

When all is said and done - I would rather do my own favorite version of cardio (running, dancing, biking, etc) and then pull out my favorite pilates disc or swing by the studio for a class - this way I am getting the best of both worlds… cardio that I look forward to, and a full length pilates class filled with excellent instruction.

• Pace - Too slow
• Level - Advanced beginner
• Clear breath cuing - Breath was clearly stated even with the cardio portion
• Inclusion of pilates principles - Principles were included in the cardio - this is a plus!
• Explanation of the goals of an exercise - In the pilates exercises
• What you get out of doing an exercise - In the pilates exercises
• Target muscles -Given in the pilates and cardio portion
• Common errors in specific exercises - Given in the pilates section

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

My Favorite thing: One of the demonstrators in the film is dedicated to only doing modifications of exercises, telling you how to make an exercise harder or easier.

Downside: I like to hear - even in advanced level workouts - discussion about the principles incorporated into the exercises. This workout’s focus was more on pace than anything else, so principles fell by the wayside. Also, as pilates continues to grow as a discipline it undergoes revisions constantly; the style of pilates in the Winsor video is based on the original version of pilates - so the way that some of the exercises are done seems outdated. For example, in rolling like a ball the chin is tucked into the chest very far forward. Many instructors see such excessive flexion of the cervical spine and thoracic spine as unnecessary and harmful, as it increases neck tension.

Pace - Fast
Level - Advanced
Clear breath cuing - Does not really mention breath.
Inclusion of pilates principles - Does not consistently discuss pilates principles throughout the workout
Explanation of the goals of an exercise - Winsor assumes that you already know the goals.
What you get out of doing an exercise - Does mention you might have “firms dancer legs” after certain exercises.
Target muscles - Briefly mentions a few muscles which are focused in certain exercises, but not all.
Common errors in specific exercises - This is seldom mentioned.

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

As an instructor Ana Caban is very personable and encouraging, she consistently says the name of each exercise before it happens (which other videos leave out), and she gives a challenging workout even for intermediate students.

Down Side: With the focus being on keeping her audience moving, she does not incorporate the principles as much as I would like to see in a beginner level video. I would particularly like to see her focus more on the pelvic placement and alignment in each exercise, as it is essential to fully understanding most exercises.

Pilates Beginning Mat Workout DVD

• Pace - The pace is too fast for complete beginners
• Level - High beginner
• Clear breath cuing - Fairly clear breath cuing
• Inclusion of pilates principles - The pilates principles are mentioned in the introduction but not incorporated into the workout as much as I would like to see, especially considering it is a beginner level workout
• Explanation of the goals of an exercise - The goal of each exercise is not always clear.
• What you get out of doing an exercise - Occasionally she mentions changes that you might see in your body.
• Target muscles - The basic amount of muscles used are occasionally mentioned.
• Common errors in specific exercises - Common errors are rarely mentioned - and they are important for a beginning student to know.

So, it’s not the best beginner’s video, but if you have taken some pilates classes before and are already familiar with the pilates basic principles within your own body, this is a great video to supplement your training at home. Its pace will ensure you finish well refreshed. Once you have mastered the Beginning Mat Workout you can segue to Ana Caban’s Intermediate Mat Workout.

Pilates Intermediate Mat Workout DVD

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

The proper breathing cues are always given, the names of each exercise are clearly stated, transitions are smooth allowing for a seamless workout, and Moira (the founder of the Stott Pilates method) herself demonstrates the movements so that you can see what flawless execution looks like.

My favorite thing: The periodic reminder of what not to do in an exercise (i.e. common mistakes.) Moira also demonstrates modifications and clearly explains when to use them.

• Pace - Fast enough to get the heart rate up - but slow enough to concentrate on the principles of each exercise
• Level - Mid to High Intermediate
• Clear breath cuing - Out of all of the videos this video is the most precise with breathing and she explains why.
• Inclusion of pilates principles - The warm-up in the beginning reviews all of the principles. Moira then pulls the principles into each exercise.
• Explanation of the goals of an exercise - Moira always explains what ideally happens in each exercise.
• What you get out of doing an exercise - The goals of each exercise are stated, whether it is muscular, building towards better posture, or building towards another exercise
• Target muscles - The Stott pilates method believes in educating their students in pilates as well as creating great workouts - this includes sharing muscular knowledge. Moira often mentions the muscles that are focused on in each exercise.
• Common errors in specific exercises - Mentioning common errors in each exercise allows for viewers to correct themselves and to prevent injury - Moira does a great job of informing the viewers constantly.

If you have not done pilates before I would recommend getting the Stott Pilates Essential Matwork before this one - it gets an A+ for informing you of what you need to know about the basics of pilates and the first level workout.

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

My favorite part: There are descriptive icons which pop up throughout the workout to help a beginner student stay focussed. These icons are also beneficial for the more advanced beginner/low intermediate student. The icons used are:

1. Jargon Alert
2. Myth Buster
3. Helpful Hints
4. Beware of Common Mistakes
5. Remember

Drawbacks: I really love how this video is laid out and how she tries to give as much information as possible - but there isn’t an intermediate version. For an intermediate or advanced student, this video has too slow of a pace and does not have enough material (only 18 exercises).

• Pace - The pace is fairly slow to allow for the material to be absorbed; this is also due to the targeted level.
• Level - Beginner
• Clear breath cuing - The breath patterns are given clearly
• Inclusion of pilates principles - The pop up icons help to reinforce the integration of the principles throughout the workout
• Explanation of the goals of an exercise - The ideal movement of each exercise is clearly given
• What you get out of doing an exercise - Inconsistent; this was not mentioned on every exercise.
• Target muscles - Some of the basic target muscles of each exercise were mentioned.
• Common errors in specific exercises - The pop up icon helped keep beginner level students in “good form.”

Pilates Workout for Dummies is a great gift for someone getting started in pilates or who has an interest in pilates - this video will give them a great foundation. However, they will eventually outgrow this starter video.

Would you like to see how this pilates DVD measures up to the other top 12? This article will reveal the top three pilates DVDs which are worth your time and money!

Here are eight common beliefs about pilates, some myths and some truths, which are often misunderstood:

1- Pilates gives you flat abs.

True! Pilates focuses on the abdominal region (commonly known as the powerhouse or core) as the basis of movement. Good pilates instructors educate their students on the proper fire order of the abdominal muscles starting with the pelvic floor and transverse abdominis.

The idea is that the abdominal region is the center point to maintaining proper alignment. But… pilates won’t create a flat stomach if you keep chowing down on burgers and fries. Catch my drift?

2- Pilates gives you longer and leaner muscles.

Trick question: It is a visual effect! No one can physically make their muscle longer - unless they have some kind of surgery.

Pilates combines resistance training with stretching to create less bulky muscles. Think about the bodies of a body builder and a figure skater, of course there is a food factor, but you can see that the type of exercise affects the outcome of their physical body. Bodies can only be altered to a certain point through a certain type of exercise. (Genes, don’t we love them.)

3- Pilates makes you taller.

False. Though, some of the equipment looks like they could be torture machines - they’re really not! Pilates aims to work in several dimensions - flexion, rotation, and extension. It could be that by working in several different dimensions and articulation creates a tiny bit more space between the vertebrae - though this is probably more of a feeling than is actually visible.

However if you feel or look taller after pilates, it is more likely that your posture has been corrected. Working in anatomical neutral is one of the key points of pilates, which also means ideal posture! So it is more likely that you are, in essence, standing tall than physically growing tall.

4- Pilates will cure all my aches and pains.

False. If your arm is broken please don’t come to me. Go see a doctor! However, back pains are often due to alignment shifts out of neutral that are created throughout life. Focusing on strengthening the muscles and giving awareness to what is actually neutral alignment can relieve back pain.

Pilates is also a great supplement to help when getting chiropractic adjustments or massage because the stability work done in pilates helps the correction done by your practitioner “stick longer.” Athletes who do pilates can relieve certain other muscles pains that are due to improper alignment during an action - think of a misaligned runner’s gait.

5- Pilates can make me lose weight.

Yes. But this comes with a “caution.” The amount of weight you lose in pilates will probably depend on how much activity you already get and how fit you are to start. Those that are less fit are the ones that might lose some weight. In general, pilates is not a weight loss tool. If you want to solely focus on weight loss: go see a dietitian, look at the stress you have in your life, what kind of food and how much is going into your body, what type of exercise are you getting, etc.

Bottom Line: pilates burns calories therefore it has potential to help you lose weight. Generally, there has just been some bad marketing out there with pilates and weight loss. Do pilates for its many benefits, i.e. not just weight loss.

6- Pilates can enhance my athletic performance

True! Tiger Woods let his cat out of the bag that pilates was his secret weapon, though I’m sure he has a few. Many dancers use pilates as do cyclists, etc. Think of pilates as a type of conditioning.

In any sport certain muscles get overworked creating an imbalance in muscles. This imbalance can cause pain or just plain make your body work less efficiently. Pilates helps to work all of the muscles evenly. Pilates can also help, specifically to your activity, if a certain area needs more strength, mobility, or flexibility. In general, any athlete will perform better with more total body connectivity and awareness paired with core strength. This is true for the weekend golfer to the Olympic swimmer.

7- Pilates can cure my injuries.

False. Again, phone your doctor. Are you seeing a pattern? Pilates instructors often work closely with physical therapists, regarding a certain person, to work on functional rehabilitation from an injury.

Doing pilates ensures working to reduce scar tissue, avoiding overworking, and avoiding improper healing by working in neutral alignment. Pilates also heightens injury prevention by minimizing the occurrence of muscle group imbalances. Keeping your body evenly strong, mobile, and flexible is a sure way to ward off the average ankle sprain. Focus on neutral movement path is also important.

8- Pilates is like going to the gym but with different equipment, right?

False. In Pilates, like at the gym, there are some very educated professionals and some very un-educated professionals. There are some effects obtained in pilates - like injury prevention, enhanced athletic performance, increased body tone - which you COULD get at the gym. The catch is… with one of the EDUCATED professionals. Assuming you have one… then the differences are these:

Pilates focuses more on heightened mind-body awareness. These are not mindless exercises which can be achieved while simultaneously watching the tube. The idea is that you take an hour and think about the pilates principles while doing the exercises to get the maximum benefit. The focus is on ideas like: breathing pattern, pelvic placement, sequential movement, alignment, etc. Often this then translates to other areas in your life like better posture at your desk, less low back pain, or thinking about how your pelvis moves on top of your horse.

Another main difference is that pilates works on flexion, extension, rotation, balance, and coordination along with resistance. The gym is more weight centered. Pilates also uses springs as the form of resistance on most pieces of equipment - some claim additional health benefits when working with springs, versus other forms of weight.

Pilates simply has a different approach, a more mind-body one, than other forms of exercise which is why it gives some very valuable benefits. So… now that you are a little more clear on pilates, give it a try! Just make sure it is with an educated pro - no one wants to get hurt! No need to hurry though, I think pilates will be around for a while - unless cosmetic plastic surgery suddenly becomes affordable or a good idea.

Ready to roll with pilates but not sure how?  Read this article on how to get started with pilates.

If you’re JUST looking to lose weight - pilates is NOT the most efficient method. Pilates is a unique form of exercise that has many benefits. These benefits are most efficiently achieved by practicing pilates. Weight loss is not one of these “most efficient” benefits.

Pilates is unique in that it changes your body shape without necessarily affecting your weight significantly.

I first implemented a pilates regimen into my weekly workout routine to tone and strengthen my body. I had a couple of spots that I wanted to look more… firm. Because I didn’t have any time to add in more aerobic activity, the only change I made was to add pilates.

I noticed, after about a month, that my clothes started to fit differently. My pants were a little looser in the waistband and thigh area and my arms were more toned. I was a little mystified to see that my weight on the scale remained the same. When I returned home to visit family my greeting was quickly followed by “Have you lost weight?”

Though I could only feel a slight difference that my at-home pilates regimen was making, others could tell a large difference. When I informed people that the only change I made was the addition of pilates (not any more exercise or diet) they continued to comment on how long and lean I looked.

Though I originally tried pilates for an alternate reason than losing weight I didn’t mind the flattering comments!

Is Pilates Really a Weight Loss Program?

You’ve heard the claims of many - like Winsor pilates - that pilates is your magic pill for weight loss!

So is pilates really everything that it is made out to be? Can I feel like a celebrity for only an hour a day AND lose 65 pounds while obtaining a rock hard bum?!

Let’s break this down.

How To Lose Weight

Simple. You need to burn more calories than you consume.

A six month long study published in the Journal of Clinical Endocrinology and Metabolism (Redman, et.al., Effects of Calorie Restriction…, 1/2007) confirmed that weight loss is based on calories. Your caloric intake needs to be less than your calories exerted.

It IS possible to consume less calories than you are exerting WITHOUT exercise, but it gets pretty difficult - especially with the availability of fast food and trendy high sugar coffee drinks - and can also be unsafe.

Exercising has a whole slew of other added benefits that you want to reap as well!

Why Exercise?

Exercise is divided into two different groups: aerobic and anaerobic exercise.

• Aerobic exercise is moderate exercise performed for a long duration of time.
• Anaerobic exercise is used to build power and/or muscle mass. These muscles generally have a greater performance under a short duration/high intensity situation.

Aerobic and Anaerobic exercise has numerous benefits, besides helping maximize the caloric output to increase weight loss or weight maintenance.

• Strengthens the respiratory muscles
• Strengthens the heart muscles
• Tones muscles in the body
• Improves overall circulation
• Reduces Blood Pressure
• Boosts immune system
• Boosts Mood, and more!

Some say aerobic exercise is better (for weight loss) than anaerobic and vice versa - but the key is to make your caloric intake less than you caloric output. How you achieve that is solely up to you.

Calories Burned: Pilates Exercise vs. Other Exercise

General Exercise

The Mayo Clinic conducted a study using several hundred people, weighing around 145 pounds, to find the calories burned during one hour of various forms of exercise. The results were as follows: (8/19/08 The Mayo Clinic seems to have updated their study and no longer use a 145 pound person, if you are checking the study.)

• Aerobic Dancing 416
• Backpacking 448
• Badminton 288
• Bicycling (outdoor) 512
• Bicycling (stationary) 448
• Bowling 192
• Canoeing 224
• Dancing 288
• Gardening 256
• Golfing 288
• Hiking 384
• Jogging (5 mph) 512
• Racquetball 448
• Rope Jumping 640
• Running (8 mph) 864
• Skating 448
• Skiing (cross-country) 512
• Skiing (downhill) 384
• Stair Climbing 576
• Swimming 384
• Tennis 448
• Volleyball 192
• Walking (2 mph) 160
• Walking (3.5 mph) 243

Pilates Exercise

On SELF.com, which I found to be the most thorough source, I found the following information for a 145 lb person doing pilates for one hour:

• Beginner level pilates 241 calories
• Intermediate level pilates 338
• Advanced level pilates 421

If I plugged in someone who weighed less than 170 lbs, the amount of calories burned was less.

Pilates and Exercise: The Answer

Someone doing a regular form of exercise like jogging (512 calories burned) would still need to watch what they eat because a Big Mac with cheese is 740 calories! This is a similar situation in pilates.
When pilates is compared to the general exercise list - the calories burned is in between both extremes. It IS possible to lose weight while using pilates as a source of exercise - but you have to watch how many calories you ingest.

To put it bluntly - if you are only doing an hour of pilates exercise each day (and no other exercise) and you wanted to lose weight, you would really need to count your calories. Remember the formula - calories exerted needs to be greater that calories ingested, for weight loss. Not many people eat less than 338 calories a day, which is the amount of