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BASI Pilates Mat Exercises Exam Questions and Answers
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BASI Pilates Mat Exercises Exam Questions and Answers
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BASI Pilates Mat Exercises ExamQuestions and Answers
Pelvic Curl - Block- Foundation. Level Fundamental. Muscle Focus - Abs and hamstring
- Answer- Cues- Arms push to floor. Abs drawing down. Cue from ankles up. Back of
ribs into mat. Back of body active. Front of body lengthened. Posterior tilt turns on
glutes.
Spine Twist Supine. Block- Foundation. Level- Fundamental. Muscle Focus. Abs -
Answer- Cues- legs together as one. Lower back on mat. Shoulders down. Don't arch
lower back. Rotate around spine. Squeeze inner thighs to come back. Cue counter
rotation, when hip goes up, roll ribs in the other direction. Keep knees in line. Reveals
what's happening in the hips.
Chest Lift with rotation. Block- Foundation. Level- Fundamental. Muscle Focus- Abs and
obliques. - Answer- Cues- Rotate from ribs not neck. Supposed to burn and be hard.
Keep distance between hips and ribs the same. Level hip plane. Small rotation, lots of
lift. Eyes track to side of thigh. Don't drop back with neck. Lack of height can be thoracic
tightness, soft ball under base scapula helps.
Leg Lifts/Leg Changes. Block- Foundation. Level Fundamental. Muscle Focus- Abs. -
Answer- Cues- stabilise abs. keep 90⁰ angle. Point toe and tap. Pits to hips. Draw ribs
in. No rib flare. Pull abs away from string between hips, or sunburn. Err public bones to
nose. Look down body to check on hip hitch. Ribs down.
Hundred Prep. Block- Ab work. Level Fundamental. Muscle Focus- Abs - Answer-
Cues- 6-10 reps. Quality not quantity. Arms lifted, not rest on mat. Rib cage stay down.
Neutral pelvis. Spine pushing into mat. Lengthen neck and shoulders away from ears.
Adapt with feet down. Looking for pelvic, lumbar stability before progress to full 100.
Legs need to be strong not floppy. Progression - bent, vertical, angled or one at a time.
roll up. Block- Ab work. Level- Fundamental. Mucle Focus- Abs. - Answer- Can struggle
with tight hip flexor. Wrong if it's easy. Arms overhead. Arms straight. Rib cage down.
All about curves not strength. Keep C shape. Point feet. 'Hold the picture '. Can bend
legs to modify. Cue shape all the way through. Push lower back to floor. Keep stomach
shape. Don't loose head. Find same shape on way down so that lower back connects.
Go as far forward as lower back would still be on wall.
Leg Circles. Block-Foundation. Level- Fundamental. Muscle Focus- abs. - Answer- Lift
to table top. catch and let go. stabilise with abs. anchor opposite hip and leg. Arms at T.
Palms up. inhale full circle. Exhale full circle. If bend, femer needs to stay vertical.
, Rolling like a Ball. Block- Foundation. Level- Fundamental. Muscle Focus- Abs. -
Answer- All about distance from heels to sit bones and C shape of spine. Eye line
passes knees. Tight squeeze with elbows. Don't kick back head. About learning to flex
the spine. Pull stomach away from thighs. Start with teetering test.
Spine Stretch. Block- Foundation. Level- Fundamental. Muscle Focus - Abs and Back
extensors. - Answer- Start with yoga pose of pushing hands onto mat by sides to get
straight spine. OK to bend legs if needed. Looking for lower back to be straight. All
about strong in the hip felxors. OK for it to feel strong. Feet mat width and dorsi flexed
from ankles not toes. Fire ball under stomach, stomach pulling away from thighs.
Don't over stretch. More about opening lower back that flattening upper. Lift up at same
time with Abs. Not about how far you can reach. Hands track over feet.
Side Lifts. Block- Lateral Flex/rotation. Level- Fundamental. Muscle Focus- Ab obliques
- Answer- Nice to start with curled legs and hand on upper ribs to feel a lateral breath.
Arm under head, palm up. Err towards posterior tilt. Hand in front or along leg. Focus in
shortening and lengthening of waist, not leg lift. Not from lower back. Legs cab ne
slightly forward. Get abs engaged.
Back Extension. Block- Back Extension. Level Fundamental. Muscle Focus- Back
Extensors. - Answer- Err towards posterior tilt. Light tuck not a squeeze. Legs only
slightly active. Lengthen lower back using abs. Not a high lift. Rib cage rests on mat.
Legthen tail bone to heels. Lift tummy away from ice cube under belly button. Imagine
hands over ears pulling your head away from shoulders. Think pits to hips. Looking to
feel in mid back. Smaller movement makes it easier to connect. Push breastbone
forward. Light shining from centre of chest. Finger tips to heels.
Rest Position/ Childs Pose. Block- Foundation. Level- Fundamental. Muscle Focus-
lower back relaxation. - Answer- Go as far as you can with finger tips. Think pits to hips.
forehead down if can. Knees together will stretch lower back more. Tail bone sinking to
heels. Lateral breathing to open up lower back even more.
Hundred. Block-Ab work. Level- Intermediate. Muscle Focus- Abs. - Answer- Straight
legs or table top, not in-between. Table top to start and return. Stabilise with abs and
lower back. Smooth inhale for 5, smooth exhale for 5. Anterior tilt and stomach doming
signs that need to lower legs. Adapt by staying in table top, one leg up one down, or
feet on floor. Can support neck by swapping hands behind neck.
Double Leg Stretch. Block- Ab Work. Level- Intermediate. Muscle Focus- Abs - Answer-
Dynamic, active movement. Strong pull on knees. Modify with arms behind legs and
legs lower. Shape of pelvis, trunk and head stays the same throughout.
Single Leg Stretch. Block-Ab work. Level- Intermediate. Muscle Focus - Abs. - Answer-
Keeping contraction of abs so shape not changing. Use biceps as place hands on knee.
Strong connection, push knee into hip joint. Heels on the same line. Shin of shin of bent
leg parallel to mat.
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