MatIPilatesIStudyIGuideI(LatestI2024/I2025
IUpdate)IQsI&IAs|I100%ICorrect|IGradeIA
I(VerifiedIAnswers)
Q:ILegIcircles
Answer:
ISupine,IarmsIatIsidesIpalmsIdown,IoneIleIextendedIonImat,IotherIreachingItowardsIceiling.IT
orsoIneutralIandIheavyIonImat.IMakeIcirclesIwithIle.IPelvisIandIscapsIremainIonItheImat.I"bru
shItheImat"IonItheIwayIdown,IfeelIdeepIinItheIhipIsocket
I
Q:IDoubleIlegIkick
Answer:
IProne,IhandsIclaspedIatIlowIbackIheadIturnedItoIoneIside,IrestingIonIfloor.IHeelsItoIhipsIandI
pulseI3Itimes.IExtendIlesIandIspine,IreachIhandsItowardsIheels,IgazeItowardIfloor,IheadIturnsI
oppositeIsideIasIbodyIlowers.INoIchangeIinIlumbarIspineIthroughoutItoImakeIsureIhipIextenso
rsIareIbeingIstrengthened.
Q:IDoubleIlegIstretch
Answer:
ISupine,Itabletop,IholdIjustIbelowIknees,IheadIneckIandIshouldersIcurledIoffItheIfloorIinIchest
Ilift.ISlightIposteriorItiltIpelvis.IPressIshinsIinItoIhandsItoIincreaseIthoracicIflexion.IExhale,Ire
achIarmsIandIleIawayIfromIcenter,ImaintainIchestIlift,IlegsItogether.ICircleItheIarms,IdrawIkne
esItoIchest.IRepeatI4-6Itimes.
Q:IPushIup
,Answer:
IStanding,IfeetIparallel,IlegsItogether.IRollIdown,IkeepIweightIonIfrontIofIfeet.IWalkIhandsIout
ItoIplankIandI1IpushIup.IWalkIhandsIbackItowardIfeet,IrollIup.
Q:ITwist
Answer:
ISideIsitting,IoneIhandIonIfloor,IlegsItoIside,ItopIfootIinIfrontIofIbottomIfoot.ILiftIhipsIandIrea
chItopIuesItowardIceilingI(inIsideIplank)IrotateItorsoItoIpike,IreachIarmIunderItorso.IPressIhip
sItowardIceiling.IUnwind,IlookIupItowardsItopIhand.
3-5Ireps.ISitIdownItoIfinish.ISwitchIsides.
Q:IChestIlift
Answer:
ISupine,IkneesIbent,IhandsIinterlacedIbehindIhead,IchinItiltedItowardIchest.
Exhale:IcurlIheadIandIupperItrunkIoffImat
Inhale:IarmsItowardIbacksIofIthighs,IcurlIupIhigher,IscoopingIabdominals.IHandsIbackItoward
sIhead,IrollIdown
Q:IPelvicIclock
Answer:
ISupine,IkneesIbent,IfeetIhipIwidthIapart,IhandsIatIsides.
Q:IBridging
Answer:
ISupine,IkneesIbent,IfeetIhipIwidthIapart,IhandsIatIsides.IReachIsitsIbonesItoIbackIofIknees.IK
neesIshootingIoutIawayIfromIhips,IfeetItowardsIbuttIwhileIplantedIonItheIfloor.
Q:IDeadIbugs
, Answer:
ISupine,IkneesIbent,IfeetIflat,IhipIwidthIapart,IhandsIatIsides.IOneIlegIatIaItimeItoItableItop.I
MaintainIneutralIalignment.
Q:IFemurIarcs
Answer:
ISupine,Itabletop,IlegsItouchingIorIslightlyIabducted,IarmsIonImat.IVariations:IbothIlegs,Iobliq
ues
Q:IBentIkneeIopening
Answer:
ISupine,IkneesIbent,IfeetIflat,IhipIwidthIorItogether,IarmsIatIsides.IRollIonItoIsideIofIfootIasIe
achIkneeIdropsItoItheIfloor.
Q:ISideItoIside
Answer:
ISupine,Itabletop,IarmsIatI45IdegreesIoutItoItheIside.ILegsItogether,ItheyImoveIsideItoIside,Isc
apulasIremainIonItheImat.IVariations:Ione/twoIlegsIextended,IrotationIstretchIkneesIoneIway,Ih
eadItheIother,IrestIonItheIfloorI2-3Ibreaths
Q:IArmIarcs
Answer:
ISupine,IfeetIonIfloorIhipIwidthIapartIarmsIbyIside.IMaintainItorsoIinIneutralIasIbothIarmsImo
veIoverheadIandIbackIdown.IVariations:IalternateIarms,IreciprocalIarms
I
Q:IAssistedIrollIup
