Stott pilates: gentle pilates for all ages

The history of stott pilates

Stott Pilates is a floor practice that can be done with or without equipment and is suitable for all fitness levels. In addition, it is a sport that emphasizes posture, muscular balance and deep breathing. Get ready for a complete and effective workout! 

How was this innovative method born? 

Stott Pilates was founded by a couple. Moira Stott is a professional dancer in Canada but suffers a career-ending knee injury. So, she retrained in the field of fitness and gymnastics to teach. In 1980, she became interested in pilates method, invented by Joseph Pilates at the beginning of the 20th century. Moira is seduced by the benefits that classic pilates offers but she also notices its limits. Indeed, the method does not take into account advances in anatomy and biomechanics by imposing a retroverted pelvis position which can be dangerous for the spine. From then on, she thought about creating her own variation, stott pilates with her husband, Lindsay G. Merrithew. 

The fundamental principles of stott pilates

Stott Pilates is based on 6 basic principles which are the key to good and safe execution of the exercises. 

Principle of breathing 

It is breathe deeply and regularly, inhaling through the nose and exhaling through the mouth by engaging the abdominal muscles. This principle is important because breathing allows us tooxygenate the muscles, control movements and promote concentration. 

Principle of basin placement

It must maintain the pelvis in a neutral position. That's to say, align it with the spine without pulling yourself forward or backward. Once the pelvis is well positioned, the trunk East stabilized, THE back East protected and the muscles deep are ready to be requested. 

The principle of rib cage placement 

The rib cage must be aligned with the pelvis without it opening or closing excessively. When correctly placed, this has the effect ofavoid tension in the upper back, neck and shoulders and strengthen the intercostal muscles. 

The principle of shoulder stabilization 

The shoulders should be released et distant shoulders without shrugging them or rolling them forward. When stabilization is acquired, this makes it possible toimprove mobility shoulder blades, arms and neck as well as prevent joint injuries. 

The principle of head and neck position

The head and neck should be aligned with the spine, avoiding bending and turning. So, your overall posture is balanced, your breathing is made easier and your cervical muscles are relaxed. 

The principle of shoulder stabilization

It is a question of stabilizing the shoulder blades on the thorax avoiding a strong approach or movement away from the center of the back. To successfully stabilize the shoulders, you can imagine an orange between your shoulder blades that must be held without crushing it.  

Stott pilates exercises to do at home

Stott Pilates exercises use fluid and controlled movements which engage all the muscles of the body, in particular those of the abdominals, buttocks, pelvic floor and back. Furthermore, the exercises of this type of pilates are available in several levels of difficulty with or without sports products. 

Matwork exercises

Matwork exercises are practiced on a ground sheet and focus on the muscle strengthening, flexibility and improving joint mobility. 

The 100

It is an exercise in breathing and strengthening which includes the abdominal muscles. 

Start by lying on your back with your arms at your sides. Next, raise your legs in the air, bending them at 90° with your arms extended alongside your body. Afterwards, make up and down movements with your arms by raising and lowering them. Then, inhale to the count of 5 then exhale again to the count of 5 for a total of 100 arm movements. 

Roll-ups

Roll-ups allow you to develop abdominal strength et improve the flexibility of the spine. 

Start lying on your back with your arms stretched overhead. Next, engage your abdominal muscles by gently lifting your upper back off the ground. Then gently roll yourself up, vertebra by vertebra, until you are in a seated position. Return to the initial position by uncurling your spine.

Leg circles

This exercise aims to strengthen your abdominal muscles and of mobilize the hips. 

Lie on your back, raise one leg to 90° bent vertically. Then, make circles with the leg and repeat the operation in both directions. 

The saw

The saw promotes trunk rotation by strengthening the abdominal muscles as well as the muscles of the spine. 

Sit with your legs apart and your arms straight. Next, turn your upper body toward the opposite leg, stretching your arm to touch the foot. Then, return to the basic position by uncurling your spine. Repeat the exercise on the other side. 

The plank

This exercise allows you to strengthen abdominal muscles as well as the shoulders and back promoting trunk stability. 

Lie face down with your forearms on the floor and your elbows in line with your shoulders. Next, lift your body while keeping your back straight, leaning on your toes and forearms. Maintain this posture as much as possible while breathing deeply and regularly. 

Swimming

Swimming allows you toimprove coordination et core strength with emphasis on the spinal mobility. 

Lie face down on the floor with your arms extended forward. Continue by alternately raising one arm and the opposite leg using swinging movements. 

Reformer exercises

To begin with, the reformer is one of the most emblematic pieces of pilates equipment. It is a sliding platform mounted on a wooden frame, equipped with springs of different resistances. Reforming it makes it possible to develop body strength, flexibility and stability. 

Footwork series

The footwork series aims to strengthen leg muscles by promoting trunk stability.

First, lie down on the reformer, put your feet on the bar and bend your knees. Next, push the bar to extend your legs. Then fold them again. Repeat the movement. 

Long stretch series

The long stretch series allow you to combine the mobility and the strength by pressing on the stability of the trunk. 

Get into a plank position with your hands on the handles and your feet on the platform. Then, push the platform away from the reformer and return to the initial posture. 

Short box series

This exercise works on the trunk and the legs. 

Sit on the short box and position your feet on the platform. Next, perform trunk flexion and extension exercises. 

Coordination exercise

Here, it is a question of integrating movements of the lower and upper limbs in order to develop synchronization and stability. 

To do this, lie on the reformer with your feet on the bar and your hands on the handles. Continue by performing leg extension and flexion movements with the help of opening and closing the arms. 

Long box

This exercise strengthens the back muscles et improves mobility of the spine. 

Start by lying on your stomach at the long box with your arms extended in front of you. Then, lift your upper body using your back muscles and return to the starting position. 

Elephant

This exercise aims to stabilize the trunk and of strengthen the muscles of the legs and shoulders. 

Get into a plank position with your feet on the platform and your hands on the reformer. Next, lift your hips toward the ceiling and return to the starting position. 

Cadillac exercises

 The Cadillac table aims to develop the strength, stability and flexibility of the body. It comes in the form of a padded platform with bars, straps and springs in tension. 

Roll-down bar

This exercise requires using a roll-up bar to strengthen the core et improve flexibility of the spine. 

Sit on the Cadillac table with your legs stretched out in front of you. Grab a barbell and bend forward, slowly rolling your spine. Finally, return to your starting position by rolling your spine. 

The springs series

This exercise targets the hip and leg muscles to stabilize the core. 

Lie on the cadillac table holding the straps with your hands and your legs are suspended in the air. Then, do leg extension and flexion movements. 

Arm springs series

The arm springs series aim to strengthen the muscles of the shoulders, arms and upper trunk. 

Start by lying on the table and holding the straps with your hands at shoulder height. Continue with a series of arm opening and closing movements with your elbows slightly bent. 

Cadillac push through bar 

The cadillac push through bar are looking to strengthen the muscles and improve spinal mobility. 

Stand next to the table with your hands holding the bar. Then, push it forward by tilting your torso back and return to the basic posture. 

Leg circles

This exercise shapes the abdominal muscles and mobilizes the hips. 

Lie on the cadillac holding the straps above your head with your hands. Then, raise one leg in circles with your foot, keeping your hips stable. 

Hanging pull-ups

This exercise is done to develop core, shoulder and arm strength. 

Hang from the bars of the Cadillac with your arms outstretched. Then, do pull-ups by pulling your body up and back down in a controlled manner. 

Exercises for the flesh

This type of exercise is done using a chair. 

Squats

Squats help you rstrengthen the muscles of the buttocks, trunk and abdominals. 

Stand facing the chair with your feet hip-width apart. Next, extend your arms in front of you with your hands holding the chair handles. Then, engage your abdominal muscles by drawing them toward your spine. After which, you can bend your knees as if you were going to sit on the chair, checking that your knees are aligned with the feet. Push up using your heels to stand up and return to the base position. 

Push-ups

Chair push-ups develop shoulder, core and arm strength. 

Stand facing the chair with your hands gripping the handles at shoulder height. Afterwards, activate the abdominal muscles. Then, bend your knees to lower your chest toward the chair, keeping your elbows close to your body. Tilt the trunk forward by lowering the chest while keeping the back straight. Finally, push on the handles to return to the starting posture by straightening your elbows. 

Twists

The twists ensure the mobility of the spine and strengthen the core muscles. 

Sit on the chair with your feet anchored in the floor with your knees bent. Activate your abdominal muscles and hold the chair handles with your arms straight. Next, slowly twist your trunk to the right, keeping your hips still. Return to the initial posture and repeat the exercise on the other side. 

Leg press

Leg presses strengthen leg muscles. 

Sit on the chair with your back straight and place your feet on the footrest. Engage your abdominal muscles. Next, bend your knees to lower your feet, keeping your heels anchored in the ground. Then, push through your heels to extend your legs. Finally, bend your knees one last time to bring your feet back onto the footrest. 

Side sit-ups

The aim of side sit-ups is to strengthen the oblique muscles. 

Sit on the chair with your knees bent, activating your abdominal muscles. Next, place your hands behind your head with your elbows open to the sides. Tilt your trunk to the right, engaging the oblique muscles to bring the right elbow toward the floor. Return to the starting position and repeat the movement on the other side. 

Single leg press

The single leg press targets each leg individually for complete muscle strengthening. 

Sit on the chair, activating your abdominal muscles. Next, raise one leg by bending the knee and bring the foot towards the chest. Then, push your leg using your heel onto the footrest. 

The benefits

After seeing the possible exercises in stott pilates, you are probably wondering what are its benefits, here they are : 

• Improved posture and body alignment. Indeed, stott pilates aims to correct bad postures and strengthen the muscles that support the spine. In this sense, stott pilates helps to avoid tension and pain in the lower back but also in the neck and shoulders. 
• Strengthening the deep muscles of the trunk and spine. Stott Pilates strengthens the back, pelvic and abdominal muscles. This helps prevent injuries. 

Other virtues

• Increased flexibility and joint mobility. Some exercises stretch and mobilize the hip, spine, knee and shoulder joints. This has the effect of increasing the range of movement and therefore preventing muscle stiffness. 
• Reduced stress and improved concentration. By focusing on the present moment, intrusive thoughts are eliminated and you develop greater confidence in your abilities.   

To conclude

During this article we have seen the principles on which stott pilates is based which are the following:  

• Principle of breathing

• Basin placement

• Placement of the rib cage

• Head and neck position

• Shoulder stabilization

• Shoulder blade stabilization

Exercises and virtues

Then we discovered the different types of exercises from stott pilates: 

• THE matwork exercises which are composed of the 100; roll-ups; leg circles; saw; planking and swimming. 
• THE reformer exercises with the footwork series; long stretch series; short box series; the coordination exercise; the elephant and the long box. 
• THE cadillac exercises which contain the roll down bar; the spring series; the arm spring series; the Cadillac push through bar; leg circles and hanging pull-ups. 
• THE flesh exercises with squats; push-ups; the twists; leg presses; side sit-ups and single leg press. 

Finally, here are the virtues from stott pilates: 

• Improved posture and body alignment

• Strengthening the deep muscles of the trunk and spine

• Increased flexibility and joint mobility
• Reduced stress and improved concentration and well-being

Try Pilates at POSES 

Do you want to discover a new sporting activity? Turn to pilates with POSES !

POSES offers you pilates with Pulse&Pose®, that is to say 50 minute class which combine muscle strengthening, isometrics and bodyweight exercises. You work your deep muscles and your balance, while sweating. You gain mobility, in stability and in strength, in subdued atmosphere and with the supervision of our coaches the most qualified to teach you pilates in the best way.

At POSES, build muscle gently and effectively in one session.