Using Contemporary Pilates Principles to Achieve Optimal Fitness
Article by Moira Merrithew, STOTT PILATES® Executive Director, Education
The Introduction of the Five Basic Principles
Principal 1 Breathing
Principal 2 Pelvic Placement
Principal 3 Rib Cage Placement
Principal 4 Scapular Stabilization
Principal 5 Head and Cervical Placement
Five Basic Principles
The aim of contemporary, anatomically-based Pilates training, such as STOTT PILATES,® is to develop optimal neuromuscular performance by focusing on core stability, while safely balancing muscular strength with flexibility. Whether performed on a mat or on specialized equipment, Pilates that incorporates modern theories of exercise science and spinal rehabilitation should
involve the following biomechanical principles: breathing, pelvic placement, rib cage placement, scapular movement and stabilization, and head and cervical placement.
By introducing these principles and reinforcing them over time, awareness of how the body moves is developed. This mind-body awareness ensures focus on precision and control to realize the full benefits of any exercise program.
Visit each one of the The Five Basic Principles accompanied by simple exercises to help illustrate them.
Principal 1 Breathing
Principal 2 Pelvic Placement
Principal 3 Rib Cage Placement
Principal 4 Scapular Stabilization
Principal 5 Head and Cervical Placement
Article by Moira Merrithew, STOTT PILATES® Executive Director, Education
Monday, January 30, 2023
Wednesday, August 31, 2022
Friday, June 3, 2022
Friday, March 11, 2022
Wednesday, January 26, 2022
Polar Plunge for Special Olympics Minnesota!!
Plunge my 16th polar plunge for Plunge MN & Special Olympics MN here -> https://reg.plungemn.org/participant/susiequarstad
Thank you from the bottom of my frozen heart! 🧊💗
Friday, November 12, 2021
Wednesday, September 1, 2021
Fall Session Registration is OPEN!!
Pilates 1 Mat Class- Beginner Level 1 Low-impact, core body conditioning. Learn and practice the Five Stott© Pilates Principles, improve your posture, balance, and flexibility through stretching and core strengthening exercises. Build strength in your abdomen, lower back, and hips with the focus of making your torso the powerhouse of your body. Start here!
Pilates 2 Mat Class- Level 2- Intermediate level Pilates for those that have experienced Pilates 1 and are looking for a bit more. This one hour and fifteen minute class is sure to challenge your strength and conditioning with more advanced Pilates exercises focusing on making the torso the powerhouse of your body.
Prerequisite: Pilates 1 or previous experience.
Prerequisite: Pilates 1 or previous experience.
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Pilates/Yoga Power Sculpt Mat Class- In this Class we begin with the Five Stott© Pilates Principles. Next using Pilates principles we heat our body using Vinyasa Flow Yoga Sun Salutations then continue with Pilates at an intermediate level (level 2). In this class we will use provided small stability balls and resistance bands. Prerequisite: Pilates and Yoga experience.
Saturday Morning AM Mat Pilates- In this Class we begin with simple Yoga to wake the body up. We then move through the Five Stott© Pilates Principles and continue with Pilates at an intermediate level (level 2) to advanced level (level 3) by choice. In this class we will use provided small stability balls and resistance bands. Prerequisite: Pilates 1 or previous experience.
🍂Fall 2021 Class Schedule & Registration links
🎥 Fall 2021 Class Session will be ONLINE!
With the Delta variant spreading home is still the safest place to be right now!
With the Delta variant spreading home is still the safest place to be right now!
All classes will be held as interactive ONLINE classes with Zoom do to COVID-19 and the importance of Staying Home and Staying Healthy! 🧘
🍂Fall 2021 Class Schedule & Registration links
Classes begin September 27
View Full Schedule in Google Calendar
Monday (8 classes)
September 27 - November 15 2021
September 27 - November 15 2021
Pilates 1 6:00pm-7:00pm
September 28 - November 16, 2021
Pilates 1 6:00pm-7:00pm
Wednesday (8 classes)
September 29 - November 17, 2021
September 29 - November 17, 2021
Saturday AM (8 classes)
October 9 - December 4, 2021
Let's talk props!
I am so incredibly thankful for the opportunity to continue to teach Pilates ONLINE!
One problem we face, however, is the inability for me to be able to share my props with you.
There is no need to go out and buy something if you do not choose to, and often we can use regular stuff that is sitting around the house, a pillow, a towel or even a cloth grocery bag in replace of a ball or resistance band.
But for those that would like to, I promised I would share some Amazon links to find the props we use in a usual class. (using Amazon Smile is a great way to give back while getting the convenience of Amazon).
The two main props we use in class are the small stability ball and the resistance band.
I am going to share a few links for each prop, the brands may be a bit different from what I buy in bulk but they will work still fantastic.
Small Stability Ball
The Overball is the ball we use in class - https://amzn.to/2XuOIcx
The Stott brand ball is fantastic as well, the 7.5 inch is the correct size - https://amzn.to/2xtQT5n
The Nononfish Mini Exercise Ball is also a good choice at a better price and you can pick your color! - https://amzn.to/2yYeBY0
Resistance Band - One note is that Amazon does not sell many options for single resistance bands, they do have many three packs, which is not a bad deal and having different resistance weights is a great way to build endurance.
Theraband (we use these too) does sell single bands! - https://amzn.to/2wC6NKJ
They also sell a three pack! - https://amzn.to/2V3WaK6
Gaiam sells a great three pack as well, and is a brand I trust - https://amzn.to/2RCgiRj
Benificer also makes a nice three pack, I've never used this brand but the reviews look good - https://amzn.to/34zmRt0
Again, please do not feel obligated to buy anything, but if you fancy yourself a ball, band or both while we Stay Home, I hope this is helpful! Please feel free to contact me with any questions!
Stay Healthy
Stay Positive
One problem we face, however, is the inability for me to be able to share my props with you.
There is no need to go out and buy something if you do not choose to, and often we can use regular stuff that is sitting around the house, a pillow, a towel or even a cloth grocery bag in replace of a ball or resistance band.
But for those that would like to, I promised I would share some Amazon links to find the props we use in a usual class. (using Amazon Smile is a great way to give back while getting the convenience of Amazon).
The two main props we use in class are the small stability ball and the resistance band.
Small Stability Ball
The Overball is the ball we use in class - https://amzn.to/2XuOIcx
The Stott brand ball is fantastic as well, the 7.5 inch is the correct size - https://amzn.to/2xtQT5n
The Nononfish Mini Exercise Ball is also a good choice at a better price and you can pick your color! - https://amzn.to/2yYeBY0
Resistance Band - One note is that Amazon does not sell many options for single resistance bands, they do have many three packs, which is not a bad deal and having different resistance weights is a great way to build endurance.
Theraband (we use these too) does sell single bands! - https://amzn.to/2wC6NKJ
They also sell a three pack! - https://amzn.to/2V3WaK6
Gaiam sells a great three pack as well, and is a brand I trust - https://amzn.to/2RCgiRj
Benificer also makes a nice three pack, I've never used this brand but the reviews look good - https://amzn.to/34zmRt0
Again, please do not feel obligated to buy anything, but if you fancy yourself a ball, band or both while we Stay Home, I hope this is helpful! Please feel free to contact me with any questions!
Stay Healthy
Stay Positive
Wednesday, August 11, 2021
Wednesday, August 4, 2021
Late Summer Pilates!
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