STOTT PILATES

Written By Christa Rusk, Physiotherapist

STOTT Pilates is known for its systematic approach to movement, setting it apart from more general Pilates styles.

In a beginner STOTT Pilates class, the very first focus is learning the 5 Basic Principles. These principles teach you how to move safely and effectively by activating your deep stabilizing muscles before progressing to higher-level exercises.

The 5 Basic Principles include:

  • Breathing (deep, functional breath)

  • Pelvic placement (deep abdominal engagement)

  • Rib cage placement

  • Scapular (shoulder blade) movement & stability

  • Head and neck placement

By learning these foundations first, participants develop:

  • Improved proprioception (awareness of where your body is in space)

  • Strong deep core engagement

  • Safer, more efficient movement patterns

Christa often describes these classes as movement therapy—powerful yet gentle core strengthening that meets your body where it’s at. Many participants leave class feeling looser, taller, more connected, and more body-aware. Classes always begin with mastering the 5 principles and then progressively build on them. For example, you’ll learn how to properly engage your deep abdominal muscles before attempting movements like a partial sit-up—setting you up for success and safety.

Some common frequently asked questions are included below: 

I currently have pain—can I join the STOTT Pilates Beginner Class? Will it help? Will it be too difficult?

Yes—many people join this class while experiencing pain or movement limitations. Learning to move using the 5 Basic Principles teaches you how to move in a safe, controlled, and supported way. The focus is on gentle core strengthening, mobility, and flexibility, which can be helpful for improving function and reducing discomfort over time.

This is a true beginner class, designed to meet participants where they’re at. Exercises are taught step-by-step, with options and modifications as needed, so there are no expectations of prior Pilates experience and no concern about the class being “too difficult.”

Can I join STOTT Pilates if I have arthritis? 

Yes! Movement and gentle strength work within pain-free ranges of motion can help keep joints lubricated, supported, and moving well. STOTT Pilates focuses on controlled, intentional movement, core support, and body awareness—making it a great option for many individuals living with arthritis. 

What equipment do I need for a STOTT Pilates class at Spire?

All you need is:

  • A mat (yoga or Pilates mat)

  • A towel (used for under your head, if needed)

You’re welcome to go barefoot or wear your regular socks—no grippy socks required.

If access to equipment is a concern, please don’t hesitate to reach out. We’re always happy to help make classes accessible for you.

What is the difference between Mat Pilates and Reformer Pilates?

  • Mat Pilates uses a mat as the primary piece of equipment and may occasionally include small props such as exercise bands or blocks. Your own body weight provides most of the resistance.

  • Reformer Pilates uses a large piece of equipment called a reformer, which incorporates springs to add resistance and support during exercises.

At Spire, we currently offer Mat Pilates classes only.

How do I get into the Intermediate class at Spire? 

To join the Intermediate STOTT Pilates class, you must have completed a Beginner class at Spire or elsewhere. If you’re familiar with—and can confidently execute—the 5 Basic Principles, you’re ready to participate in the Intermediate level.

What is the difference between Yoga and Pilates? 

Great question—and not an easy one, since there are many styles of yoga!

While there can be overlap, one key difference is that Pilates typically focuses on controlled, repeated movements, whereas yoga often emphasizes holding postures. Both practices aim to improve mobility, strength, and body awareness, but they approach these goals in slightly different ways.

Did you know we offer both on Friday nights at Spire?

  • 5:30 pm — Yoga with Nicole

  • 6:45 pm — Beginner STOTT Pilates with Christa

  • 7:45 pm — Intermediate STOTT Pilates with Christa

Do you have any more questions? Please contact us or ask to speak with Christa Rusk at Spire Physiotherapy. We would be thrilled to walk through them with you!

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STOTT PILATES
STOTT PILATES

STOTT Pilates is known for its systematic approach to movement, setting it apart from more general Pilates styles. In a beginner STOTT Pilates class, the very first focus is learning the 5 Basic Principles. These principles teach you how to move safely and effectively by activating your deep stabilizing muscles before progressing to higher-level exercises.

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Christa Rusk, Physiotherapist
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