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 28, 2026
Friday, May 1, 2026
Pilates with Susie - NEW 🌸Late Spring Saturday Catch Up and 🦋Summer classes are posted and open for registration!
Hello!
NEW 🌸Late Spring Saturday Catch Up and 🦋Summer 2026 Sessions are posted and open for registration on my Linktree🔗
My
🐝Spring session weeknight classes are out of line with my Saturday
classes; to catch up I will run a short 3 week 🌸Late Spring SATURDAY
session before the 8 week🦋Summer Session starts.
You can sign up for
either or both sessions now.
Sign up for both 🌸🦋Saturday sessions now
and receive $10 off your total! Sign up for additional 🦋summer
weeknight classes and receive an additional $5 off per class selection!
Click on the image below to visit my Linktree🔗 and find registration links to all classes I am offering
Monday, March 16, 2026
Minneapolis Public Schools are closed today - CLASSES CANCELED
Due to the severe winter weather yesterday into this morning Minneapolis Public Schools have closed for the day, all in person classes are CANCELED including evening Adult Ed.
Please reach out if you are interested in online classes this week, Tuesday, Wednesday or Saturday!
Choose from my IN-SESSION ONLINE classes on my Linktree🔗🌳
Saturday, February 28, 2026
Pilates with Susie - NEW 🐝Spring Saturday & 🌱Pre-Spring Interim session 2026 classes are posted and open for registration!
The NEW 🐝Spring Saturday & 🌱Pre-Spring Interim Session is posted and open for registration on my Linktree🔗
There will be a 2-week community education break, the weeks of March 30 & April 6, between the 🐻❄️Winter & 🐝Spring community education sessions. I will run a short 2 week 🌱interim session to fill this gap!
All 🌱Pre-Spring Interim classes will be held ONLINE on Zoom. That includes Monday's Pilates Yoga Power Sculpt!
Click on the image below to visit my Linktree🔗 and find registration links to all classes I am offering! And if you register for 2+ 🌱and/or the🐝(Saturday) classes you will receive a 5% bundle discount on your total invoice!
Sunday, January 4, 2026
Pilates with Susie - NEW 🐻❄️Winter 2026 Session classes are posted registration OPENS January 7th at 9am!
My NEW 🐻❄️Winter 2026 Session classes are posted on my Linktree🔗!
Saturday Wake Up & Go Pilates + Yoga Stretch 🐻❄️Winter 2026 Session 9am 1/24/2026 - 3/14/2026 is open for registration and begins January
24th!
Community Education registration opens one week from today,
January 7th at 9am!!
Classes begin Monday February 2nd!
Monday
🐻❄️classes will be held IN PERSON, in person classes fill ⚡fast so be
sure to mark your calendars if you plan to register for a Monday in
person class!
All
other classes will remain ONLINE! Online classes can still fill but
have twice the space and you can join from anywhere you have a device
and internet access!
Click on the image below to visit my Linktree🔗 and find registration links to all classes I am offering!
It is the mind itself which builds the body - Joseph Pilates
Sunday, January 12, 2025
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
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.
.
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
Wednesday, August 11, 2021
Wednesday, August 4, 2021
Late Summer Pilates!
Monday, June 7, 2021
Saturday Morning Wake up and Go Pilates + Yoga!!
To sign up click here!! → https://linktr.ee/SusieQuarstad
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