pilates vs crunches
with stott pilates™

Once a well kept secret among dancers and celebrities, people are choosing to stay fit and healthy with more mindful, less jarring exercise, such as Stott Pilates™, a contemporary approach to the original “mind-body” exercise method pioneered by the late German athlete Joseph Pilates. This method not only yields remarkable results but also feels good. 10 good reasons how Stott Pilates™ helps you to:

1. Flatten, tone and strengthen abs
2. Enhance core strength and stability
3. Create long, leaner muscles and improve posture
4. Prevent injury
5. Increase circulation to relieve tension and back pain
6. Enhance body awareness
7. Improve balance and coordination
8. Heighten concentration
9. Enhance athletic performance
10. Increase flexibility

Developer and educator Moira Merrithew explains, “With an emphasis on breath, core conditioning and body awareness Stott Pilates™ exercise is a safe and highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints. Performed on a mat or specialized equipment, it is the perfect complement to cardiovascular exercise, sport or rehab. These exercises will leave you looking toned, feeling revitalized and moving with ease.”

A key element of Stott Pilates™ is using the breathe to move the body.

Here are a couple examples of key mat exercises.

AB PREP

1. Starting position: Pelvis and spine neutral, knees flexed, feet hip-distance apart on mat. Arms by side, palms down.
2. Inhale: lengthen back of neck to create slight cranio-vertebal flexion.
3. Exhale: Maintain position as you contract abdominals to slide rib cage toward pelvis and flex thoracic spine, reach arms off mat level with shoulders.
   Inhale: hold position by maintaining abdominal contraction while breathing into rib cage.
4. Exhale: roll upper body down to mat, allowing cervical spine to return to neutral once head is on mat, simultaneously lower arms. Complete 5-10 reps.

HUNDRED REPS

1. Starting position: supine, imprinted position (imprinting is a key position used as a foundation for a majority of movements). Legs parallel and adducted in air with knees flexed, ankles flexed, toes gently pointed (tabletop position). Arms long by sides, palms down, scapulae stabilized.
   Inhale: Stay.
2. Exhale: lengthen back or neck, maintain length and stabilize scapulae, contract abdominals to slide rib cage toward pelvis, flex thoracic spine, reach arms off mat, level with shoulders, Simultaneously, extend leg as low as imprint can be maintained.
3. Inhale: for 5 counts, maintain spinal flexion, scapular and pelvic stability while doing small vertical pulses with arms.
   Exhale: for 5 counts, continuing to pulse arms. Complete 10 sets for a total of 100 counts.
   
   FINISH
   
   Inhale: remain in spinal flexion, flex knees, and continue to reach arms.
4. Exhale: return upper body to mat, legs in air.

There are hundreds of movements with numerous variations. It is best to learn these exercises with a qualified Stott Pilates™ instructor before you begin. Along with mat exercises Stott Pilates™ develops equipment that will further enhance muscle movement and tone.

To learn more about Stott Pilates™, the founders or to obtain exercise videos, or equipment go www.stottpilates.com or 1-800-910-0001. H&L

The above information was provided courtesy of Merrithew Corporation - Stott Pilates™.