Frequently Asked Questions

STOTT PILATES is a contemporary approach to the original exercise method pioneered by Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent over two decades refining the method of exercise and equipment. This work incorporates modern principles of exercise science and spinal rehabilitation, making it one of the safest and most effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It is used by rehab and prenatal clients, athletes, celebrities and many others.

Since its inception, STOTT PILATES has grown from a small studio into one of the world’s most respected Pilates brands. Our mission of promoting the ongoing benefits of mind-body fitness worldwide has remained constant. We provide training, equipment and ongoing support to help build strong and successful Pilates businesses. Whether your goal is to establish group exercise programs, expand personal training services, set up a fully equipped studio or train to become a certified instructor, we provide tools and guidance to help you succeed. Our focus on quality education, equipment and media is why we are known as the “Professional’s Choice.”

STOTT PILATES incorporates modern exercise principles, contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches 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. There is increased emphasis on scapular stabilization. In addition, there are more preparatory exercises and modifications to accommodate different body types and abilities, making the method applicable to everyday life.

• Longer, leaner muscles (less bulk, more freedom of movement)
• Improved posture
• Increased core strength, stability and peripheral mobility
• Helps prevent injury
• Enhances functional fitness and ease of movement
• Balances strength and flexibility
• Heightens body awareness
• No-impact and easy on the joints
• Can be customized for everyone from rehab patients to elite athletes
• Complements other methods of exercise
• Improves performance in sports such as golf, skiing and skating
• Improves balance, coordination and circulation

STOTT PILATES exercise improves core strength and balances the muscles around the joints, improving how your body functions, looks and feels. The Five Basic Principles focus on:

• Breathing
• Pelvic placement
• Rib cage placement
• Scapular movement
• Head and cervical spine placement

Pilates and Yoga are both considered mind-body methods of movement. Both emphasize deep breathing and smooth, controlled movements that encourage a mind-body connection. However, Yoga generally moves from one static posture to another, while Pilates flows through a series of movements that are more dynamic, systematic and anatomically based, often incorporating resistance equipment. The goal of STOTT PILATES is to strengthen postural muscles while achieving optimal functional fitness.

Pilates involves focusing inward, paying attention to breathing and noticing subtle changes in your body. Many people experience a meditative state while practicing and may grow mentally over time through this type of exercise. By strengthening postural muscles, many people learn to maintain better posture and may appear taller.

You can expect increases in strength, flexibility, mobility, balance and body awareness, as well as a decrease in back pain or other general aches and pains.

The average active person doing 2–3 classes per week should notice some results within 10–12 classes. Results vary depending on factors such as how many classes you attend, whether they are private or group, whether you participate in other physical activities and whether you have existing injuries. Working with a well-trained certified instructor is also important.

You should always consult your physician before starting any fitness routine. Pilates workouts are gentle, controlled and involve no sudden jarring actions. It is especially important to work with a qualified instructor who can ensure you are performing movements correctly and can modify exercises to accommodate your limitations. With consistent, appropriate practice, many people experience improvement.

Mat-based workouts are convenient and can be done almost anywhere. Adding light equipment and larger resistance equipment places more emphasis on the limbs and adds variety and intensity to your program. Both approaches are effective; equipment expands the range of options and challenges.

STOTT PILATES is a musculoskeletal conditioning program. It is ideal when combined with cardiovascular exercise (such as walking, running, aerobics or aqua fitness) and is an excellent complement to weight training.

• Exercises can be performed in multiple planes of movement (three-dimensional)
• Spring resistance more closely resembles natural muscular contraction
• Emphasis on both concentric and eccentric contraction for injury prevention
• Exercises can be customized for special needs
• Focus on rebalancing muscles around the joints
• Addresses over-training and muscle imbalances that can lead to injury
• Emphasizes balancing strength with flexibility
• Improves posture and body awareness
• Can be combined with weight training for a comprehensive program

The following information is general and should not replace medical advice. Always consult your physician before exercising during pregnancy.

The available information on pregnancy and exercise can be confusing or even conflicting. STOTT PILATES follows current fitness industry standards and guidelines published by professional organizations such as the American College of Obstetricians and Gynecologists and the Society of Obstetricians and Gynecologists of Canada. These topics are covered in depth in specialized courses and workshops.

No two women are the same, and this is especially true during pregnancy. What is appropriate for one person may not be suitable for another. In a normal, healthy pregnancy, moderate exercise is generally considered safe for the fetus and may help prevent varicose veins, hemorrhoids and low back pain. It can boost self-esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.

Because the body changes significantly during pregnancy, exercise must be adapted and modified as pregnancy progresses. Pilates is highly adaptable and can be individualized. Workouts and schedules may need to be adjusted around fatigue, especially in the first trimester. As the abdominal muscles stretch (and in some cases separate), demand on these muscles should be decreased to reduce the risk of lower back injury.

Hormonal changes during pregnancy increase ligament laxity, making joints more vulnerable. Overstretching should be avoided, while strength and balance around the joints should be maintained to support posture.

Many guidelines suggest that after approximately the 16th week of gestation, lying flat on the back should be avoided, as it may affect blood flow. In the second trimester, positioning must be adjusted. Light equipment and supportive props become very useful, and equipment such as the Reformer, Cadillac and Stability Chair can offer additional options. Adequate hydration, avoiding overexertion and preventing overheating are always important.

You can search for STOTT PILATES Licensed Training Centers and certified instructors through official studio and instructor directories provided by the organization, or by inquiring at local fitness clubs, studios and rehabilitation facilities that offer STOTT PILATES programs.

You can use STOTT PILATES DVDs and other home-study media that demonstrate Pilates-based exercise routines you can perform at home or while traveling. Accessories such as fitness rings, toning balls or resistance bands can add variety and challenge while remaining easy to transport. You may also encourage your local club to offer Pilates classes.

Each country has its own DVD region code. Region 0 discs are designed to play in all regions worldwide. All STOTT PILATES DVDs are produced as NTSC Region 0.

The STOTT PILATES video and DVD library is extensive, with over 120 titles available, covering a wide range of levels, equipment and specialty topics.

Some titles require or recommend equipment. Others use only a mat or light accessories. You should refer to the information for each title to see what equipment is suggested.

Fitness accessories, manuals and clothing are generally subject to a 30-day return policy, exclusive of shipping charges. DVDs may usually be returned for a refund if they are in their original, unopened condition. Defective products are replaced with the same item. Returns typically require a Return Authorization (RA) number.

This depends on your fitness level, how quickly you understand the exercises, how often you practice and your commitment to regular workouts. As a general guideline, when you can successfully complete the exercises at one level and no longer feel challenged, you are ready to progress to the next level.

If you are new to Pilates or to this style of exercise, it is recommended that you start with a fundamentals or basic level program that introduces the principles and provides modifications. This helps you build a solid foundation before progressing to more challenging levels.

Ideally, you should practice Pilates 2 to 3 times per week and up to 6 times per week, depending on your schedule and recovery. It is also recommended to combine Pilates with cardiovascular exercise done at least 3 times per week.

Pilates videos are an excellent way to complement gym workouts or provide instruction when you cannot get to a studio. However, one-on-one personal instruction with a well-trained instructor remains the most effective way to receive precise feedback, modifications and progressions tailored to your needs.

The Professional Matwork series is designed to accompany instructor certification courses. It includes the full range of exercises at each level (Essential, Intermediate and Advanced) and focuses on detailed explanation rather than continuous workout pacing. These titles are information-rich and can take longer to complete as workouts.

The At Home Matwork series is designed for people who want guided, follow-along mat workouts. These titles provide balanced routines that are faster-paced and easier to practice regularly. They do not include every exercise but offer an effective, instructor-led session you can follow in real time.

1. Allow the ball to reach room temperature before inflating.
2. Determine the ball’s maximum height (printed on the ball) and mark this height on a wall or door to use as a reference while inflating.
3. Do not inflate to full size on the first attempt. Inflate the ball to about 80% of its size and let it rest for at least one hour.
4. Attach the inflator tip to the pump. Insert the tip into the ball and inflate, measuring against the height mark. Inflate by size, not by internal pressure.
5. Immediately after removing the inflator, insert the plug so that it is flush with the surface of the ball.
6. The ball may stretch slightly with use and can be inflated further, but never beyond the diameter indicated on the ball.

Pilates can be a positive part of a weight-loss program, but weight loss occurs when the number of calories you expend exceeds the number you consume. The most successful and healthy way to lose weight combines regular aerobic activity, strength training (such as STOTT PILATES) and a balanced diet. Pilates can help improve posture, flexibility, body awareness and muscle tone, which supports overall fitness and weight-loss goals.

Dedicated weight-loss titles typically combine cardiovascular segments with Pilates-based strength training. Beginner-friendly programs encourage you to start slowly, monitor your exertion and progress at a safe pace. Cardio-focused series can be complemented with resistance equipment workouts (for example using rings, toning balls or bands) or other strength training programs. Sustained weight loss is best achieved by combining proper nutrition with regular, enjoyable exercise.

The Reformer is a primary piece of Pilates equipment. It has a movable carriage that glides on rollers and uses springs for resistance. Various attachments allow for a wide variety of exercises and positions (lying, seated, kneeling and standing).

STOTT PILATES equipment is designed to be more versatile and durable than typical consumer products sold on television. It is built primarily for studios, clubs, personal training and rehabilitation facilities. Home Reformers and compact models are also available for individuals who want high-quality equipment in a smaller footprint.

STOTT PILATES equipment:

• Supports hundreds of exercise variations
• Is no-impact and easy on the joints
• Allows modifications for many injuries and conditions
• Supports three-dimensional movement and conditioning
• Is suitable for a wide range of clients, from rehab to high-level athletes
• Encourages balanced strength and flexibility
• Provides resistance on both the effort and return phases of movement
• Facilitates total musculoskeletal conditioning, including core and peripheral strength

Springs provide gradual, variable resistance that more closely resembles natural muscular contraction. There is generally greater resistance at the strongest point of the muscle’s contraction and less at the start and end of the movement, reducing stress on tendons and ligaments.

As a guideline, a full-tension spring provides approximately 5 pounds of resistance in the first inch of stretch, increasing by about 1 pound per additional inch. Total resistance depends on the number of springs used and the distance they are stretched. Many users simply remember which spring combinations they use for specific exercises rather than calculating exact poundage.

Yes. STOTT PILATES equipment is excellent for improving flexibility. Flexibility is a key component of total fitness and is often underemphasized in other conditioning methods.

Small and midsize items such as DVDs, manuals and some accessories are typically shipped through postal or courier services and usually arrive within about two weeks. Light equipment is often shipped via standard courier service and generally arrives within about 5–10 days in North America. Larger equipment items are shipped by freight carrier, partially assembled and securely packed. Delivery is usually curbside, and you are responsible for moving the equipment inside and completing assembly using the instructions provided.

Smaller items are usually shipped via international courier services with delivery in several business days. Larger equipment is generally shipped by air or ocean freight to the nearest port or as otherwise arranged. Delivery times vary by destination and shipping method.

Shipping charges depend on factors such as destination, weight, package size and type of items ordered. Customers can usually confirm shipping rates by contacting the retail or customer service department directly by phone or email when placing an order or requesting a quote.

Outside of North America and certain regions, shipments may be subject to import duties, taxes and customs fees once they reach the destination country. These charges are the responsibility of the recipient. Customs policies vary widely, so you should check with your local customs office for details. When ordering internationally, you are considered the importer and must comply with local laws and regulations.

You can attend Comprehensive or Intensive certification courses at an International Certification Center or at a Licensed Training Center. In some cases, training can be hosted on-site at clubs or rehabilitation facilities. Training is divided into modules to make it practical for participants to learn, practice and begin incorporating STOTT PILATES into their teaching as they progress.

If you meet prerequisites such as knowledge of functional anatomy, familiarity with the work of Joseph Pilates and several years of teaching movement or fitness, you may qualify for Intensive Level 1 programs (such as Matwork, Reformer and Cadillac/Chair/Barrels). These courses are offered at main training centers or can be scheduled on-site at facilities, providing an efficient but thorough path toward certification. Those without these prerequisites can follow the Comprehensive program.

Third party accreditation generally refers to an independent organization evaluating and recognizing the quality and standards of a certification program. For the most accurate and current details on how accreditation and external exams may relate to your STOTT PILATES certification, please refer to the official accreditation and examination information provided by the organization.

Yes. STOTT PILATES provides printable FAQ documents, including an instructor-focused FAQ and a general fitness interest FAQ, which present many of these questions and answers in a convenient format for reference or distribution.