BASI Pilates Mat Exam Study Guide with Correct Answers
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Course
Mat Pilates
Institution
Mat Pilates
BASI Pilates Mat Exam Study Guide with
Correct Answers
Pelvic Curl (Foundation) - Answer-Hook lying position
Movment: INHALE to prep, EXHALE draw abdominals in and curl pelvis and spine off mat, INHALE pause,
EXHALE roll spine down to start
Spine Twist Supine (Foundation) - Answer-Supine arms ...
Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the change/crossing of legs
Hundred Prep (Abdominal Work) - Answer✔✔-Supine legs tabletop with arms overhead
Movement: EXHALE lift arms, head, and chest, bringing arms into shoulder extension, INHALE lower
body, return to start
Roll Up (Abdominal Work) - Answer✔✔-Supine with arms overhead, legs straight and together and feet
pointed
Movement: INHALE lift arms up and forward followed by head and chest, EXHALE roll up, INHALE pause,
EXHALE roll down back to start
Leg Circles (Foundation) - Answer✔✔-Supine arms in T-position (palms up). One leg up to the ceiling (DF)
one leg on mat (PF)
Movement: INHALE to begin crossed circle (down and around), EXHALE circle other direction, INHALE
circle, EXHALE circle, INHALE circle, repeat other leg
Rolling/Roll-Like-A-Ball (Spinal Articulation) - Answer✔✔-Sit in a balance position, body in a ball shape,
legs bent with hands on shin and feet off mat
Movement: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) - Answer✔✔-Sit upright with legs straight, feet DF shoulder width
apart, arms reaching forward parallel to mat and palms facing each other
Movement: INHALE to begin, EXHALE roll down and forward through spine, INHALE pause, EXHALE
restack spine to starting position
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