BoneSmart Pilates

I recently stumbled across this DVD at a used book sale and was curious enough to purchase it. It is specifically designed to provide safe Pilates-based exercises for those who have osteoporosis or its precursor, osteopenia. I am not in either of those categories, but I am turning 50 in six months. Although I am an experienced exerciser who works out on a daily basis--and also a certified yoga instructor--I am looking to continue to stay healthy as I get older.

This DVD is instructed by Teresa Maldonado Marchok, who is both a licensed physical therapist and a certified Pilates instructor. She explains in her introduction that she has ensured that the works on this DVD do not include moves that are contraindicated for osteoporosis, such as excessive forward flexion (forward bending) and forward bending with a twisting motion. Teresa also describes her "ABCs" of BoneSmart Pilates, which are Alignment, Balance, and Contraction. Teresa includes exercisers in her workouts who range in age from 40s to their 80s, and they briefly introduce themselves at the start. Finally, note that the Main Menu includes an Introduction to Props segment. There are A LOT of props used in this DVD, including a Pilates mini-ball, two different resistance bands (a long band and a looped band), a dowel, and halved tennis balls. Substitutions may be able to be made for some of these, but viewers will probably want to be aware ahead of time what is required.

The Main Menu for the DVD is quite detailed. I will first items as they appear on the menu, then add my impressions of the various segments.

Introduction

BoneSmart Pilates ABCs

Introduction to Props

Pilates Mat Tutorial

Pilates Mat Workout

Standing Counter Series Tutorial

Standing Counter Series Workout

Resistance Band Tutorial

Resistance Band Workout

Hip Blaster Tutorial

Hip Blaster Workout

Bone Dance Tutorial

Bone Dance Workout

Bonus Content

*Tennis Ball Foot Massage

*Postural Alignment Coaching

*Seated Exercise

*Rise and Shine

*Credits

As you can see, each of the main workouts is preceded by a tutorial which breaks down the moves. Personally, I do not like this format. I think that an experienced instructor should be able to provide form pointers within the workout itself, which Teresa doesn't really do. Also, the Tutorials give the appearance that this DVD has much more content than is actually the case, as most of the routines are quite short. I have broken them down in greater detail below, along with approximate times.

Pilates Mat Workout (28 minutes)--This routine uses the mini-ball and the resistance band; the dowel is optional. Teresa moves slowly and methodically. Many of the moves are familiar, such as pelvic tilts, bridges, single leg circles, and single leg stretch, although they are often performed in a modified way. I could see this being beneficial for someone with limited mobility or other restrictions, but most people who have done Pilates before and/or who are otherwise healthy are likely to find it too easy.

Standing Counter Series Workout (5 minutes)--This short series is what I would call a "barre" routine; Teresa and her assistant are actually using a ballet barre for plie work and similar moves.

Pilates Resistance Band Workout (14 minutes)--This segment can be performed standing or seated in a chair using the resistance band. It was focused on the upper body, with exercises designed to strengthen the postural muscles. I liked it; I've done very similar things in my yoga classes, so it was nothing new or different to me.

Hip Blaster Workout (5 minutes)--Another very brief sequence, this time using the looped band around the ankles and the dowel for balance (you could also use a barre, counter, or wall). It consists mainly of quick leg lifts to the front, side, and back interspersed with brief plies in-between.

Bone Balance Workout (3 minutes)--I didn't expect to like this at all. It was actually kind of fun--but so short! The looped band is used again here, as so rather than cardio, you get more of a hip workout as Teresa leads you through side-to-side and front steps.

BONUS

*Tennis Ball Foot Massage (1 minute)--Again, so short! And who has half tennis balls? I actually have full tennis/other balls, but Teresa uses the half for balance safety. I suggest instead doing one foot at a time (she does both) with a round ball and holding on to something.

*Postural Alignment Coaching (4 minutes)--Nice, but nothing I did not know already; I teach this in my yoga classes.

*Seated Exercise (4 minutes)--Basically two versions of seated backbend in a chair using the mini-ball behind the back in two different positions.

*Rise and Shine (9 minutes)--A nice stretch sequence you can do in bed or any time; incorporates some of the moves from the Mat Workout.

In summary, this DVD is well-done for the intended audience, but may come across as too slow and plodding for others. I am leaning to towards the latter, as the Mat Workout in particular--the longest segment on the DVD--seemed to drag to me. Yet at the same time, I recognize that as as I get older, I might need more routines like the ones this DVD has to offer. So, I will likely hold on to BoneSmart Pilates for now and see if it meets my needs in the near future.