Q. what is the STOTT PILATES® method?

A. stott pilates is a contemporary approach to the original exercise method pioneered by the late joseph pilates. co-founders moira and lindsay g. merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than a decade refining the stott pilates method of exercise and equipment. this resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. this clear and detailed approach forms the basis for stott pilates training and certification programs. it’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.

stott pilates incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. for example, some approaches may promote a flat back, whereas stott pilates exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, placing more emphasis on scapular stabilization. as well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

Q is it safe to do pilates during pregnancy?

A. note: the following information should not be substituted for medical advice from your doctor. please consult your physician for information on what will be appropriate for you during your pregnancy.

the available information on pregnancy and exercise can be very confusing – even conflicting. stott pilates follows the current standards practiced in the fitness industry regarding safety during pregnancy and the guidelines set out by professional organizations such as the american college of obstetricians and gynecologists and the society of obstetricians and gynecologists of canada. we cover this topic in depth in our injuries & special populations course as well as workshops. what follows is some general information that should not be substituted for the advice of a physician and the guidance of a qualified fitness professional.

no two women's bodies are the same, and this is especially true during pregnancy. there are workouts that are quite appropriate for some people during pregnancy and not for others. during a normal, healthy pregnancy, moderate exercise is safe for the fetus. exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.

a woman's body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. the beauty of pilates is that it can be individualized for anyone's ability. workouts and schedules during the first trimester may have to be adjusted around fatigue levels. over the course of the pregnancy the demand on the abdominal muscles should be decreased. during the second trimester, these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). with reduced abdominal support, there is a greater risk of injuring the lower back. further, due to hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. for this reason, you should be careful not to overstretch. it is important to continue strengthening and rebalancing the muscles around the joints – supporting the body as it goes through postural changes related to pregnancy.

today many guidelines for pregnancy indicate that after approximately the 16th week of gestation, the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the fetal blood supply may be affected. in the second trimester, positioning must be adjusted and light equipment (particularly the spine supporter) combined with the matwork exercises becomes very useful. as well, the possibilities offered by the reformer, cadillac and stability chair are helpful. of course, drinking lots of water, avoiding overexertion and overheating are always important.

Q. can i lose weight just doing pilates?if so, how much weight can i lose?

A. pilates can be a positive addition to your overall weight loss program. weight loss occurs when the number of calories consumed is less than the number of calories expended. the most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as stott pilates exercise, and following a balanced diet. combining pilates with aerobic exercise also offers additional benefits: greater mind-body connection, improved posture, flexibility and functionality.

Q. what is a reformer?

A. the reformer is the main piece of equipment used in pilates exercise. the reformer glides forward & backward on rollers and uses springs for resistance, along with other attachments, for a wide variety of exercises and positions (i.e. lying down, seated and standing.)

Q. what are the benefits of this type of exercise equipment?

A. stott pilates exercise equipment is highly versatile. it facilitates hundreds of exercise variations, is no-impact (and therefore easy on the joints), allows for modifications for those with injuries or conditions, allows for three-dimensional movement and conditioning, and is suitable for a wide variety of clients (from rehab to pro athlete). it also facilitates balanced strength and flexibility, provides eccentric and concentric muscle contraction (resistance on the in and out moves), total musculo-skeletal conditioning (muscles and postural alignment), and facilitates core conditioning and peripheral mobility.

Q. is this equipment good for flexibility?

A. yes, stott pilates equipment is excellent for improving flexibility. flexibility is a key component of total fitness that has been largely ignored by other conditioning methods.