Vertical Pilates
June KahnYear Released: 2006
Categories: Pilates/Core Strength
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I am an intermediate/advanced exerciser,
and am reviewing this workout after doing it
twice.
This DVD is produced by Sara City Workouts;
as another reviewer commented in relation to
June’s “Cardio Pilates”, SCW are not known
for their high production values. “Vertical
Pilates” suffers from the same problem. The
set is the same one used for Kimberly
Spreen’s “Play Ball”, tricked out with cheesy
pink, blue and mauve lighting which gives
the workout a washed-out, unnatural look.
Also, the video quality is rather fuzzy.
But don’t let the production values put you
off. This is a great workout! It is aptly titled
“Vertical Pilates” as it draws strongly from
conventional Pilates, with some influences
from tai chi, yoga and ballet. The workout is
suitably labelled intermediate/advanced.
June works out with two background
exercisers, who she introduces as “certified
Pilates instructors”, but no modifications are
shown. According to the back of the box (the
DVD menu gives slightly different times) the
breakdown is:
~ Introduction – 1 minute
~ Warm-up – 6 minutes
~ Activity – 17 minutes
~ Balance Sequence – 11 mins
~ Flowing Sequence – 9 mins
(Total time 44 minutes)
The warm-up starts with some breathwork
and standing roll-ups. Then there are some
moves which June describes as “ribcage
isolation” (moving your upper body from side
to side while keeping your hips stable)
moving into spinal rotation, while still
keeping your hips stable. I really feel this in
my obliques. This is followed by a series of
side lunges while rhythmically moving your
upper body. I recognised the tai chi “brush
push” here.
The next session starts with what June calls a
“balancing act” as you stand on one leg, raise
the knee of the opposite leg, then swivel that
leg out to the side. This section is fairly
lengthy and will challenge your balance and
core stability. After a brief stretch, June
moves into standing versions of the single
leg stretch, the neck pull, the swan and the
double leg stretch. Then there is more
unilateral work as you stand on one leg,
extend the other leg straight out in front,
move it to the side, then behind you as you
reach forward with both arms; this requires a
lot of strength in the supporting leg.
Moving into the “Balance Sequence”, June
recommends a chair, dowel stick or weighted
bar for support, commenting that eventually
you should be able to do the sequence
without any props. I find the use of props a
bit odd; if you can perform the exercises in
the previous section without added support,
you won’t need it here. This is a ballet-like
sequence, ending with a standing version of
“the saw”.
The “Flowing Sequence” is the most
challenging. After some more standing
unilateral work, June and her assistants move
to the floor. They start off in plank, then in
one graceful movement, move into tabletop,
back into plank, then back into tabletop. “I
told you it was challenging!” June says at this
point. Then in tabletop position, you stretch
your legs out straight, then do some hip lifts.
This is followed by fun sequence in which
you move into what June calls “teaser” (it’s
actually the yoga half boat pose), then
quickly move into a jackknife, then back into
the half boat pose, then back to jackknife
several times. After a child’s pose stretch,
there’s a bit more work for your abs as you
kneel then lean backwards. The workout
finishes with a brief stetch.
I would recommend this workout to intermediate/advanced exercisers who enjoy Pilates and are looking for something a bit different, as well as those who enjoy standing ab work. I find it very enjoyable and fairly challenging; I always break a light sweat and really feel it in my abs, particularly my obliques, afterwards. The workout moves at a brisk pace, and the time goes by quickly. The music is pleasant and suits the workout.
Instructor Comments:
June’s impressive form and strength make
her background exercisers look almost
sloppy. She doesn’t waste any time setting
up the exercises or explaining terms,
although she does focus a lot on breath. She
counts in a stage whisper, as though she
doesn’t want to come across like a drill
sargeant, which I find funny and endearing.