How to Get Started

Before participating in an Equipment Based Pilates, you must have completed the one on one Introductory Session. Contact us today about setting up your appointment.

  1. Call us at 540-641-1532 or contact us to set up your Introductory Session appointment.
  2. You first session will include:
    • A postural analysis
    • Introduction to the 5 basic principles of STOTT PILATES®
    • Discuss your fitness and medical history
    • Share your goals
    • Mini workout

This session will help you and your instructor develop a program that is ideally suited for you. Our private Introductory Session is only $45. The session is 55 minutes minutes in length. This is an excellent opportunity for you to ask any questions and experience our studio and exceptional training.

Equipment Based Pilates

Private, semi-private, and small group sessions will be spending a majority of their time on the Pilates Equipment.


Using a top of the line STOTT PILATES® Reformer, your Pilates workout is enhanced with eccentric and concentric resistance, three-dimensional movement and total conditioning. Your result is a complete body workout that lengthens and tones, builds strength, improves flexibility and posture, and improves cardio endurance.

Stability Chair

The Stability Chair™ expands Pilates exercise options. It helps rebalance muscles and provides a full body workout. The Stability ChairTM is also ideal for those who need to stay in a seated, upright position, but is also beneficial for the high-performance athlete and fitness enthusiasts.

Ladder Barrel

Designed for serious core conditioning and to increase flexibility and mobility, the STOTT PILATES® Ladder Barrel challenges core stability and strength for every Pilates enthusiast. The Ladder Barrel is suitable for beginners and the fully conditioned exerciser.


A multi-faceted machine, the Cadillac / Trapeze Table offers the opportunity for more three-dimensional movements and facilitates exercises in sitting, standing or lying positions, promoting programming options for every fitness level and ability. This versatile piece of equipment features a variety of spring lengths and tensions, as well as multiple spring attachment sites providing different levels of resistance to support or challenge the body. This allows arms and legs to be worked independently ensuring muscle balance in the upper and lower body as well as stability through the core.

Athletic Performance

Let our experienced instructors guide you through a customized STOTT PILATES® program to enhance your sports performance. When all muscular systems work in a timely and coordinated fashion, the athlete can achieve large gains in core strength, skill, power, flexibility, focus, agility, coordination, and biomechanical efficiency. Pilates helps the neuromuscular system prepare the motor units to fire with speed, force, and in the proper sequence for biomechanical efficient movement. This is key when controlling joint movement and in sustaining the stability of the joints that can often be damaged through repetitive and high demand training. Pilates is a key component to athletic conditioning because it focuses on the deeper muscle groups, or 'local' stabilizers.

Therapeutic Pilates

Therapeutic Pilates sessions are designed to: reduce pain from sciatica, scoliosis, osteoporosis, neck-pain, arthritis, disc degeneration and other back issues, shoulder problems, breast and other types of cancer, and other chronic conditions. Pilates puts major emphasis on balancing the muscular structure, which in turn allows more focus on joint stability and mobility, and freedom of movement. Our Pilates Therapeutic exercise sessions focus on:

  • Re-educating and activating the deep local stabilizers of the spine to control and re-establish a correct movement pattern of the lumbar-pelvic region.
  • Recruiting the deep abdominal and pelvic floor muscles, and train them to sustain this connection.
  • Improve Scapular Movement and Stabilization.
  • Head and Cervical Alignment
  • Proper Ribcage Placement

At Blacksburg Pilates and Fitness Studio, exercise routines are adapted to your needs and abilities. We provide you with appropriate levels of resistance in flexibility and strength training so that your workout is safe and effective.

Pink Ribbon Breast Cancer Program

Pilates is an effective and safe way to regain confidence, mobility, strength, and endurance following treatment and surgery for breast cancer. With clearance from your treating physician, a customized Pilates program, specific to your individual situation and goals, can be developed. This specially designed fitness program can be an empowering asset in the recovery process of breast cancer survivors. Using spring resistance equipment, these gentle and very specific exercises help restore mobility, improve posture and regain strength, help correct muscular imbalances, slow the loss of bone density, and gain renewed energy and take control of their recovery process.

Pre and Post Natal Pilates

Pilates is an expectant Mother's choice! Blacksburg Pilates and Fitness Studio, has designed an amazing pre- and post-natal program. For safety and efficacy, our Pilates pregnancy program follows the latest pre-natal research and guidelines from the American College of Obstetricians and Gynecologists.The program takes into account hormonal changes, biomechanical shifts, and normal changes in strength and flexibility from pregnancy. The program focuses on:

  • Fitness Maintenance: our sessions are designed for women who desire to maintain a level of physical fitness during their pregnancy. The program is focused on maintaining physical strength, a key component to maintain proper alignment and reduction of pain. To alleviate this common discomfort, mothers will be taught how to contract appropriate muscles, creating appropriate posture and relieving back discomfort. One of the major priorities of our pre-natal Pilates program is to train the mother to prevent some of the problematic physical challenges of pregnancy.
  • Faster Post-Partum Recovery: Our program gives great attention to the transverse abdominis and pelvic floor. These are the muscles that make up the support system of the front and bottom of the inner-core unit. The pressure of the growing baby affects these muscles. Our program's heavy emphasis on transverse and pelvic floor engagement enables mothers to regain control of these muscle groups after birth. The result is a slimmer, stronger body, ready to resume life and take on the demands of motherhood.

Pilates FAQ

What is the STOTT Pilates® method?

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 over two decades 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.

What is the difference between the STOTT PILATES® Method and other Pilates techniques?

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 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.

What are the benefits of STOTT PILATES®?

  • longer, leaner muscles (less bulk, more freedom of movement)
  • improves postural problems
  • increases core strength, stability and peripheral mobility
  • helps prevent injury
  • enhances functional fitness, ease of movement
  • balances strength & flexibility
  • heightens body awareness
  • no-impact, easy on the joints
  • can be customized to suit everyone from rehab patients to elite athletes
  • complements other methods of exercise
  • improves performance in sports (golf, tennis, skiing, skating etc.)
  • improves balance, coordination & circulation

How is STOTT PILATES® different than weight training or other resistance exercise?

  • Pilates is three-dimensional (i.e. exercises can be performed using all movement planes)
  • Spring resistance more closely resembles muscular contraction
  • Emphasis on concentric/eccentric contraction for injury prevention
  • STOTT PILATES® exercise is customizable for special needs
  • Pilates exercise, emphasis is placed on rebalancing muscles around the joints
  • Pilates corrects over-training and muscle imbalance that leads to injury
  • Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement)
  • STOTT PILATES® exercise leads to an improvement in posture and body awareness
  • Weight training and STOTT PILATES® can be combined in your fitness program and are a great compliment to each other.