STOTT PILATES Sepbember 2009

Exercise of the Month: Straight Back

Targets abdominals to stabilize the spine in a neutral position, scapular stabilizers.

Step 1

Step 2 & 3

Step 4

Reformer Setting: footbar position #4, 2 springs, headrest flat


  1. Begin seated upright on the Reformer Box with your pelvis and spine in neutral. Ensure your legs are adducted with feet hooked under the Footstrap. Hold the Maple Roll-Up Pole overhead, with arms long, shoulder-distance apart. Keep your scapulae stabilized.


INHALE, to prepare...
  1. EXHALE. Hinge your pelvis away from the front of your femurs, while maintaining neutral spine (or imprint slightly). Hinge as far as possible without changing spine.
  1. INHALE. Maintain the position.

  2. EXHALE. Return to a vertical sitting position, keeping weight directly on your sit-bones.

Complete 5 repetitions.

No Reformer? Try the exercise seated on a Mat, with your knees bent, while holding on to a Flex-Band around your feet.

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Essential Reformer Manual, 2nd Ed.

Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

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Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.