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, September 29, 2025
Monday, June 2, 2025
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.
Here are some suggestions for prop replacements using regular stuff you may have hanging around your home.
Small Stability Ball replacement - a throw pillow, slightly deflated sports ball (volley, basket, soccer...), empty 1 gal water jug, yoga block, short foam roller, travel pillow or folded towel.
Resistance Band replacement - a scarf, pair of leggings, yoga strap, belt, cloth grocery bag, bicycle tire tube or thin towel.
Whether in an online class or in-person, for those that would like to have their own props for at home or to take to class, I promised I would share some of my favorite finds on Amazon for the props we use in a usual class.
The two main props we use in class are the small stability ball and the resistance band. Optional props for level 2 and higher classes- a Pilates Circle and Light Hand weights. My list includes everything you may want to add to your fitness repertoire, including Pilates mats, props, weights to toesox! View my Amazon prop list by clicking below.
Pilates with Susie Pilates Props List!🔗
Again, please do not feel obligated to buy anything, but if you fancy yourself a ball, band, circle or new mat, I hope this is helpful! Please feel free to contact me with any questions!
Keep moving!!
Tuesday, April 22, 2025
Pilates with Susie - NEW 🍓Summer Session 2025 classes are posted and open for registration!
Do you plan ahead? My NEW 🍓Summer 2025 Online Class Schedule is posted and open for registration!
🍓Summer classes begin June 2nd!
Receive a discount by registering for 2+ classes!!
Register for 2 classes to receive 5% off your total!
Register for 3 classes to receive 10% off your total!
Register for 4 classes to receive 15% off your total!
Register for 5 classes to receive 20% off your total!
Linktr.ee/SusieQuarstad to register or click the Register🔗 tab above!
Every body is a Pilates body. -Joseph Pilates
Sunday, January 12, 2025
Pilates with Susie - NEW 🥶Winter 2025 Session classes are posted! Community Education Registration is OPEN!!
The NEW 🥶Winter Session Community Education session is open for registration!
Classes begin February 3rd!!
Monday classes are IN-PERSON at Washburn High School. My in-person classes fill quickly! 😊🥰
Pilates 1 In-person is on a wait list and Pilates Yoga Power Sculpt is almost full!
Tuesday
and Wednesday classes are held online via Zoom. Pilates 2 will begin at
6:15pm, per usual, but run for 60 minutes and my NEW Big Ball Pilates
class (level 2 Pilates using the large stability ball) begins following
Pilates 2 at 7:30pm on Wednesday February 5th!
I am also offering a 🥶Winter Saturday
Pilates + Yoga stretch class that will begin February 15th.
Click on the image below to visit my Linktree🔗 and find registration links to all classes I am offering!
Every moment of our life can be the beginning of great things. -Joseph Pilates
Big Ball Mat Pilates - Comming Soon!!
I am so excited to be developing a new ONLINE Mat Pilates class - BIG BALL Mat Pilates!
This class will begin officially on February 5th 2025! You can find a direct link to register on my Linktree🔗!
This class will begin officially on February 5th 2025! You can find a direct link to register on my Linktree🔗!
This class will be a 60 min, intermediate (level 2) Mat Pilates using a large stability ball focusing on deep
core and long lean muscle strength, challenging stability, flexibility,
balance and endurance. In this class we will use a large stability ball
and resistance band as well as optional props, a Pilates Circle and
small hand weights.
Prerequisite: Pilates 1 or or experience in Pilates
Required props - Large stability Ball
Big Ball sizing chart
22" (55cm) ball - under 5' to 5'4" tall
26" (65cm) ball - 5'5" to 5'11" tall
29" (75cm) ball - 6'+ tall
Subscribe to:
Posts (Atom)