The Pilates Principles - Rib Cage Placement
Learn more about the SOTT Pilates Principle - Rib Cage Placement
Rib Cage Placement
Welcome back to our deep dive into the Five Basic Principles of STOTT Pilates. So far, we've explored breathing and pelvic placement. Now it's time to focus on the often overlooked MVP of your core: your rib cage.
Why Rib Cage Placement Matters
Your ribs aren’t just there to protect your lungs. In Pilates, the position of your rib cage is important for core engagement, spinal alignment, and movement.
In STOTT Pilates, a neutral rib cage placement helps to maintain the natural curves of your spine without overworking the neck, shoulders, or back. When done correctly, it gives your abdominals the chance to do their job!
TLDR: Your ribs should stay aligned over your pelvis, not popping up like champagne corks or collapsing like a folding chair.
What Does "Engaging the Ribs" Actually Mean?
Let’s bust a common myth: You can’t actually “engage your ribs.” The ribs themselves don’t contract it is the muscles attached to them, like the obliques, transverse abdominis, and diaphragm, that do the work.
So, when we cue rib engagement, what we really mean is:
Keep the front ribs gently closed and soft.
Avoiding the ribs flaring up or lifting off the carriage, especially when your arms move overhead like the in the midback series.
OK, How??
Next time you’re in class, and your instructor cues “ribs down” during overhead arm work or back rowing, question: are your ribs floating up like they’re trying to escape?
If they are lifting, that’s your cue to:
Exhale fully
Melt the front ribs gently down
Feel your mid-back connect with the reformer carriage like you're hugging it from above.
This is where the magic happens: when your ribs stay integrated, your core stabilisers fire up, your neck tension eases, and your movements get more precise and intentional.
Rib Cage Placement + Breathing = Core Gold
STOTT Pilates places emphasis on a lateral, or posterolateral, breath. As we have already covered, this means breathing into the sides and back of your ribs, rather than belly-breathing or shallow chest gasps.
When your rib cage is placed correctly:
Your breath has room to expand outward.
Your spinal alignment stays intact. If the ribs flare they take the spine with them.
You can access deeper core muscles (like the transverse abdominis).
So yes, we’re obsessed with breathing AND rib placement because they’re basically besties.
A Few Rib Cues to Keep in Your Back Pocket
“Knit your ribs together like you’re zipping up a jacket.”
“Keep the midback (back of the ribs) connected to the reformer carriage.” (when lying down obvs)
“Float the arms without letting the ribs lift.”
Try and keep the pelvis and ribs in alignment
The Pilates Principles - Pelvic Placement
Learn about the Stott Pilates Principle - Pelvic Placement
Pelvic Placement
What Is Pelvic Placement in STOTT Pilates?
STOTT Pilates is a modern approach to the classic Pilates method, focusing on the natural curves of the spine and precise alignment. A core component of this method is pelvic placement, which involves positioning the pelvis in a way that supports efficient, safe movement.
There are two main pelvic positions:
Neutral Pelvis
Your hip bones and pubic bone form a level triangle.
Maintains the natural curve of the spine.
Used in most exercises to build core strength and stability.
Neutral spine is used more as core strength increases and you progress though the repertoire.
Imprinted Pelvis
The lower back gently lengthens toward the mat, often accompanied with the cue ‘slide the ribs down to the hips’
In this position the pubic bone sits slight higher than the hip bones
Used in specific exercises, often abdominal work like the hundred or inversions to provide added spinal support.
Helpful for beginners or those with back concerns.
How to Find Your Neutral Pelvis: A Step-by-Step Guide
Lie on your back with knees bent and feet hip-width apart.
Place your hands on your hip bones.
Gently rock your pelvis forward and back a few times and stop roughly in the middle when the hip and pubic bone are aligned.
You’re in neutral when you feel a small, natural curve under your lower back. If a bowl of water was balanced on your pelvis, would it be stable and not spill?
How to Find Your Imprint: A Step-by-Step Guide
On a gentle exhale through the mouth, draw your navel towards your spine (like zipping up tight jeans). Think of your abdominal muscles hugging in and down. Imagine wearing a corset and it being tightened.
Using your abdominal muscles (not your glutes), tilt your pelvis slightly backward towards the mat.
The pubic bone will rise slightly above the hip bones.
Your lower back will lengthen gently towards the mat, reducing the natural curve you have in Neutral.
In imprint, your lower back may lightly touch the mat, but it shouldn’t be forcefully pressed down.
Practice, Practice, Practice!
Pelvic placement is more than just a technique, it’s a cornerstone of safe and effective Pilates. By applying the STOTT Pilates principle of pelvic placement you’ll strengthen your core, improve posture, and protect your spine during every session.
The Pilates Principles - Breathing
Lets learn more about the STOTT Pilates Principles, starting with breathing.
The Power of Breathing in Pilates: More Than Just Inhale, Exhale
When most people think of Pilates, they imagine strong cores, precise movement, and various bits of scary looking equipment. But one of the most foundational and often overlooked principles of Pilates is breathing, and it’s far more powerful than you might think.
Whether you're a Pilates regular or brand new to the practice, understanding the role of breath can transform your practice, deepen your core activation, and help you feel more focused and connected during your session.
Why do we cue breath in Pilates?
In Pilates, breathing is a key technique that enhances your movement, supports your spine, and engages your deep core muscles. At first, all the breath cueing might feel like a lot (inhale here, exhale there… wait, what?), but don’t worry that’s totally normal. As you get more comfortable, start tuning into those cues when you can. Over time, it’ll click and breathing will feel like a natural and important part of your practice.
What Is 3D Breathing?
STOTT Pilates teaches a specific breathing technique called 3D breathing and focusses on expanding the rib cage in three directions during inhalation:
Laterally – out to the sides of the rib cage
Posteriorly – into the back of the rib cage
Anteriorly – slightly into the front of the rib cage
This technique avoids excessive chest lifting or belly expansion (losing the rib and hip connection) and instead encourages a balanced expansion of the rib cage. The focus is especially on lateral and posterior breathing, which allows for core activation while still taking full, calming breaths.
This technique helps ensure that your abdominal muscles can stay activated while you move, crucial for developing true core strength and control.
How to Practice 3D Breathing
Try this simple breathing technique:
Sit or lie down comfortably with a neutral spine.
Place your hands on the sides of your rib cage.
Inhale deeply through your nose, directing the breath into the sides and back of your ribs. You should feel your hands gently move outward.
Exhale through pursed lips, gently engaging your abdominals as your rib cage narrows.
Keep your shoulders relaxed, and avoid lifting your chest or tensing your neck.
Why is it important??
Unlike belly breathing or shallow chest breathing, 3D breathing allows your transversus abdominis stay engaged. This muscle is often described as a natural corset, wrapping around your midsection and stabilising your spine.
3D breathing also encourages full, efficient inhalation and exhalation, which helps:
Increase oxygen flow to muscles
Improve endurance
Reduce tension and fatigue
Improve connection to your body and movement
When you breathe into the back and sides of your rib cage rather than lifting your chest or pushing your belly out, you maintain better alignment throughout your ribcage, spine and pelvis. That means:
Less tension in your neck and shoulders
Improved posture
Safer and more effective movement patterns
We have said it before and we will say it again - there is power in your breath!
Know Your Flow: The 4 Levels of Reformer Pilates at Vagabond
Learn more about the 4 different levels of classes offered at Vagabond Pilates. Something for everyone.
At Vagabond Pilates, every client is on a journey. Whether you’re a first-timer or already flowing like a pro, our class levels are designed to meet you where you are, and keep you progressing.
Our Reformer Pilates classes are divided into four clear levels: Rookie, Build, Collective, and Masters. Each offers a unique level of challenge and vibe. Here's how they work:
Rookie: The Starting Point
New to the Reformer? You’re in the right place.
Rookie classes are for absolute beginners or anyone looking to rebuild their practice from the ground up. You’ll get familiar with the Merrithew Reformer, learn essential movement principles, and start building the body awareness and control that Reformer Pilates is known for.
What to expect:
An intro to Reformer mechanics and safety
An intro to some of the ‘Essential’ reformer Pilates exercises
An intro on breath, alignment, and core engagement
A Slow, supportive pace
Perfect for: first-timers, returners, or anyone who wants a solid foundation before we progress. We recommend 1–2 Rookie sessions, but there’s no set rule, you can attend Rookie classes for as long as you like!
Build: Your Pilates Journey Truly Starts Here
You’ve got the basics. Now let’s start learning the Joseph Pilates Essential and Intermediate Reformer repertoire.
Build is the bridge between the beginner and intermediate. This is where you start to understand how to use the resistance, learn more of the repertoire , and develop more endurance and stamina.
What to expect:
More reps & more challenge
Introduction of props and varied spring settings
Increased focus on muscle activation and body awareness is key
Guided transitions and more complex movement patterns
Perfect for: Rookies ready to progress, or anyone looking to build strength with smart, intentional movement. This is where you will also start to gain confidence with your practice.
Collective: Let’s Go!
You know the Reformer, you know your body, so now let’s move.
Collective is where control meets serious challenge. These classes are flow-based, and energetic. They are purposely designed to keep you connected to your breath, your body, and your community. It’s a full-body experience that demands focus, balance, and experience on the reformer.
What to expect:
Sequences with minimal pauses
Intermediate to advanced Reformer repertoire
Strong focus on smart transitions and flow
A group energy that keeps you inspired
Perfect for: consistent clients who want a full-body and mind challenge.
Masters: For the Experienced Mover
You’ve trained. You’ve learned. Now you refine.
Masters is our highest-level class: intentional, powerful, and designed for experienced clients who know their way around the Reformer. Expect athletic-level challenge, nuanced cueing, and complex choreography. Every movement demands control, precision, and presence.
What to expect:
Advanced repertoire
Quick transitions and deeper focus
Challenging spring settings with less props
A space to push limits and explore your potential
Perfect for: experienced instructors, athletes, or anyone seeking peak performance and develop their practice.
So, Which Level Is Right for You?
Here’s the truth: the Reformer is only one part of the Joesph Pilates system, so how you use it matters. That’s why we’ve created a clear path for progression, because safety, strength, and skill take time to build.
Whether you’re a Rookie or a Master, every class at Vagabond is designed with intention, backed by knowledge, and delivered with purpose.
Not sure where to start—or when to advance?
The million-dollar question! Don’t worry, we’re here to help. Just ask your instructor, and we’ll guide you toward the class that best fits your body and goals right now. Do rush the process. Be honest with yourself.
Ready to book your next class?
Your Reformer, your instructor, and your Pilates community are ready and waiting.
We can’t wait to see you.
Fresh Energy, New Faces: Meet Our Latest Instructors
Meet the fresh faces of Vagabond Pilates.
Big news, Vagabonds! Our timetable is about to get even stronger! We’re thrilled to welcome four brand new instructors to the Vagabond Pilates crew: Molly, Rach, Tim and Shauni. Each of them brings their own energy, expertise, and passion for Pilates, and we can’t wait for you to meet them on the Reformer. This also means we can expand the timetable to include more sessions for the early birds, and a male only class called Broformer. Check out our new Monday and Saturday morning classes.
At Vagabond, we believe Pilates should be accessible, fun, and never pretentious. Whether you’re a total rookie hopping on a Reformer for the very first time, or you’ve already been on the reformer for hours, our classes are designed to challenge, support, and inspire you at every level.
Our new team members share that same philosophy — movement without ego, plenty of encouragement, and a big dose of friendliness.
Lets Meet the Team
Molly brings infectious energy and creativity to every class, you’ll definitely spot her dancer’s flair woven into her sessions. You can find Molly on the timetable Mondays, Tuesdays, and alternating Saturdays.
Tim is all about energy, power, and those spicy flows that fire up your core. He’s currently teaching alongside Millie, and will be popping up more across the timetable once he wraps up his time with the Royal Marines. Expect big things!
Rach combines precision with a lighthearted, approachable teaching style that makes every session feel supportive and empowering. She’s on the schedule Thursday evenings, the perfect end-of-week boost.
Shauni brings calm confidence and a seriously grounding presence to the studio. Her classes strike that perfect balance between strength and control. Expect to leave feeling the Pilates shakes!
Together, they’ll add even more variety, personality, and expertise to our timetable.
A Fond Farewell to Jess 💛
As we welcome new faces, we’re also saying a heartfelt goodbye (for now!) to one of our much-loved instructors, Jess.
Jess, a highly qualified sports therapist, has been offered an incredible opportunity to return to that field full-time. While we’re so excited for her next chapter, it does mean the late nights at Vagabond no longer fit her schedule.
The good news? Jess isn’t disappearing completely. She’ll stay on our cover list, so you might still spot her on the timetable from time to time, stepping in to help out when we need a breather.
We’re beyond grateful for the energy, knowledge, and warmth Jess brought to the studio, and while we’ll miss seeing her every week, we’re cheering her on all the way.
Go smash it, Jess!
Lets do this!
So, whether you’re chasing that delicious post-class burn, working on your core strength, or just love the social vibe of the studio, you’ll find a class (and an instructor) that fits you perfectly.
Book your first class this week — spots fill fast!
““In 10 sessions you’ll feel the difference, in 20 you’ll see the difference, and in 30 you’ll have a whole new body.””