BASI Pilates Mat Exercises | 79 Questions and answers already graded A+| Updated & Verifie, Exams of Nursing

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BASI Pilates Mat Exercises | 79 Questions and

answers already graded A+| Updated & Verified |

Pelvic Curl - Block- Foundation. Level Fundamental. Muscle Focus - Abs and hamstring - ✔✔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 - ✔✔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. - ✔✔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. - ✔✔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 - ✔✔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. - ✔✔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. - ✔✔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. - ✔✔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. - ✔✔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 - ✔✔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.

legs together especially as get tired. Heels in same line. Elbows in periferal view. All rotation from ribs not head. Saw. Block- Lateral Flex/rotate. Level- Intermediate. Muscle Focus- hamstrings. - ✔✔Cues- Pulling open with hands as lean forward. Back arm in line with side as leav forward, thumb down and work towards touching floor. Rotate around axis. Obliques bring you back. Head to face leg when reaching forward. Can sit on block if hams tight. Arm comes back home to T position straight away. Spine Twist. Block- Lateral Flex/rotation. Level- Intermediate. Muscle Focus- Ab oblique. - ✔✔Cues- Can set up with yoga pose of palms pushing to nat to get straight spine. All about mobilisation of thorasic not neck. Nose in line with breast bone. OK to bend kneesor cross legs if needed. Rotate and then deepen rotation. Imagine wrapping ribs around axis of spinal column. If rotating from lower back may need to bend knees. No hunch in shoulders, strong T. Breast bone lifting is key. Corkscrew. Block- lateral flexion/rotation. Level. Intermediate. Muscle Focus- Abs. - ✔✔Cues- Go as low as can control abs. 6 one way, 6 the other. If feeling in back can be loosing strength in abs. Arms pushing into mat. Rib flare = lack of abdominal strength. Don't take legs so low. Only progress to this when 100 is mastered. Hip flexor open to keep lower back down. Use abs and not grip with hip flexors. Single Leg Kick. Block- Back Extension. Level- Intermediate. Muscle Focus- hamstrings. - ✔✔Cues- should feel glutes and hams working. Best to break down a lot. Legs hip distance apart and parallel. Legs off the mat and pulling away. Elbows pushing down and pulling towards knees. Deep post tilt, abs lifted. Chest open, collar bone open (smiling), knees draw together. Head on hands for easier option. Ok for really small bend with knees off. Small swim legs even. Length not height. Cat Stretch. Block- back extension. Level- Intermediate. Muscle Focus- Abs/ mid and upper back extensors. - ✔✔Cues- small movements challenging natural curves of spine. In all 4's imagine pulling hands towards knees and pushing down to connect scaps. Initiate abs and round lumber spine not

thoracic. Let. spine follow. Focus extension from thoracic spine, breast bone forward, eye line follow, stay in chest extension. Front Support. Block- Bridging. Level- Intermediate. Muscle Focus - Abs and scapula stabilisers. - ✔✔Cues- Inner elbows face each other. Shin grazes over mat. Holding ceiling up with back of head. Pelvis in neutral. Flat, active scapula. Not collapsed. Breast bone reaching forward. Nice body line from head to toes, head in line with spine. Correct head position to correct body. Tail bone between legs. Pelvis stable as legs move. Back Support. Block- Bridging. Level- Intermediate. Muscle focus- shoulder and hip extensors. - ✔✔Cues- Feet fist distance apart. Hibge from hip joint. No rib flare. Can face hands out to lessen load or use small block. Shoulders open. Chest open. Encourage arms back to open chest. The down movement IS the exercise. In control with open chest. Seal Puppy. Block- Spinal Articulation. Level- Intermediate. Muscle Focus- Abs. - ✔✔Cues- High active C curve in spine. Clap with inner thigh abductors not arms. Head stay lifted. Eyes forward. Shoulders relaxed. Key is strong squeezing legs and pushing shins out. Belly pulling in. Pubic bone to nose. stomach always on. Ham String Pull 1. Block- Abs. Level- Intermediate. Muscle Focus- Abs. - ✔✔Cues- set up from table top. 1 leg straight, then other. Planter flex feet. Hands like book on back of calf. 2 pulses. Tail bone down. Lift just off to tips of scapulas. Lengthen out of sockets. Adapt with bent bottom leg. Roll Over. Block- Spinal Articulation. Level- Intermediate. Muscle Focus- Abs - ✔✔Cues- Use pelvic curl for all rollover exercises. Cue the same. one vertebrate at a time.. Don't over tighten into lower back. Abs pull you up. Don't fling legs. Up and Over lift with back extensors. Sit bones to ceiling. Sides of waist are long. Find height where legs stay straight. Flex, separate, down. Use triceps as you come back down. Maintain spinal flexion as roll down. Small circle and point toes as feet come back together.

Cross patterning in body. - ✔✔Cues- Back strengthener, ok to feel it in mid back, this is where movement should come from. For more range of movement it's better to stay lower. Not about height. Small lift and lengthen, don't jam into lower back. Don't hang head. Stable pelvis. Pits to hips. Warm up with spider hands. Just swim with legs first and then only arms to find mid back connection. OK to keep spider hands with fingers pushing down. Rocking Prep. Block- Back Extension. Level- Intermediate. Muscle Focus- Back Extensors. - ✔✔Cues- Careful of those with lower back problems. Works the back line, stretches the front line. From hip extensors first. Thighs lift off of mat. Pubic bone down. Push feet into hands and reach them towards ceiling. Head stays in line with spine. Extend and stretch. Helps to think of rocking as a leg exercise. Legs pull you into extension. Like a quad stretch. Legs push away and up. Move from legs. Not a head bob! Leg Pull Front. Block- bridging. Level- intermediate. Muscle Focus - Hip Extensors. - ✔✔Cues- Front on body facing mat. Leg lift isn't high an pelvis to remain still. Look for long line of body and head in line. Draw in abs. Err posterior tilt. Stable scaps. Planter flex foot. Spread fingers on mat. Adapt to one knee down to learn to feel it. Leg Pull Back. Block- bridging. Level- Intermediate. Muscle Focus- hip extensors. Shoulder extensors. - ✔✔Cues- Back towards mat. Chin in line with sternum. Eyeline forward to corner of room. Orange sized space under chin. Fingers facing feet. 5 lifts each side. Hinge from hip joint. No dipping. Legs need to hold. Modify by having one leg bent and foot on floor. Teaser Prep. Block- Ab work. Level- Intermediate. Muscle Focus- Abs, back extensions. - ✔✔Cues- Requires movement in lower back. All teasers exhale up. All teasers start seated. Start with legs in table top, sitting upright, arms reaching in line with shoulders, shins parallel to floor. Articulating through spine up and down. Deep lumbar flexion is the key. Similar to open leg rockers. Stay in pelvic tilt. Lift thoracic without jamming into lumbar. Open hip flexors. Don't stay locked and short. Teaser 1- legs same height

Teaser 2 - Just legs move Ham String Pull 2. Block- Ab work. Level- Advanced. Muscle Focus- Abs. - ✔✔Cues- Hands behimd head. Head pushing back into hands. Elbows in periferal vision. Don't use arms to hold up head. Shoulders relaxed. Leg pulses twice at top. Bottom leg down stetched on mat as anchor. Reaching from socket. Maintatin trunk stability. Hamstring pull 3 - Block- Abs. Level- Advanced. Muscle Focus- Abs with oblique focus. - ✔✔Cues- Same cues as chest lift. Head pushing back into hands. Elbows in periferal vision. Shoulders relaxed. Felxion and then rotation, elbow to lifted knee. No pulses. Shoulder Bridge. Block- Bridging. Level- Advanced. Muscle Focus- Abs, hamstrings, hip extensors. - ✔✔Cues- Pelvic curl. Public bone to nose. Tuck of tail bone. Keep pelvis as stable as possible. Concentrate on stabilising leg. Stretch through back of leg during lift. Stretch out front of leg as lower. Maintain height helps to keep public bone to nose. Femeurs rolling in towards each other. Control Balance. Block- Spinal Articulation. Level- Advanced. Muscle Focus- Hip extensors. - ✔✔Cues- Need to be able to do rollover first. Table base once over. Lifting through back. Not collapsing. Feet touch floor over head, hands hold feet or ankles. Lift one leg to vertical lifting high out of back, 2 pulses. Imagine pushing a wall away. Spread weight to create a counter balance- this is key! Keep weight in shoulder gurdle not in cervical spine. Abs hold steady as legs reach long. Squeeze glutes and hamstring. Jack Knife. Block- Bridging. Level-Advanced. Muscle Focus- Abs, hip extensors. - ✔✔Cues- Rollover, lower legs to tap floor behind head. Swiftly lift legs and lift through back to get long line to point to ceiling., imagine pushing into wall. Lifting and stabling through shoulder gurdle. Activate glutes. Pelvis towards nose. Feet in line with nose as roll back down. Triceps working.

Neck Pull. Block- Ab work. Level- Advanced. Muscle Focus- Abs. - ✔✔Cues- Like roll up but harder as no arms. Hands interlaced at webs behind head. Elbows stay in periferal vision. Scaps open, don't pull forward with elbows. Inhale lift. Exhale fold. Curl up and fold forward to knees. Roll through lower back. To return, stack vertebrae tall against imaginary wall. Hold the picture as lever back and then lower back like being rolled out by a rolling pin. Legs squeezing together. Feet plantar flexed to work back line of body. Arm position and scaption. Adaption- lift until get stuck. Bring arms forward to help and then return behind head. Scissors. Block- Bridging. Level- Advanced. Muscle Focus- hip flexors, hip extensors. - ✔✔Cues- Start with rollover. Pelvis resting in hands in anterior tilt. Look up. Connect elbows and shoulders. Legs open into wide, straight splits. Not L. Two pulses and switch. Lift out into anterior tilt. Arms flat and switched on along floor. If wrists and arms hurt more lift from pelvis. Break down by just practicing the tilt. Hold posterior tilt as move into anterior. Bicycle. Block- Bridging. Level- Advanved. Muscle Focus- Hip flexors, hip extensors. - ✔✔Cues- Start in rollover position. Anterior pelvis dropped into hands. Bottom leg reach and bend, planter flex to try and reach floor. Keep movement fluid and legs reaching long. Stabke pelvis by keeping legs parallel. Five cycles and reverse. Top leg bend and reach. If hands hurt, reach out and up with pelvis and back extensors. Corkscrew Advanced. Block- lateral flex and rotate. Level- Advanced. Muscle Focus- Abs and oblique. - ✔✔Cues- Do spine twist supine first. simular movement. Start in rollover. Dorsiflex feet to floor. Sit bones to ceiling. Arms by sides, palms down using to stabilise. Counter weight with opposite shoulder as shift legs glued together to one side, roll down side of trunk and up othe side, return to start. Reverse. Move pelvis and legs as one unit. Rotate trunk keeping shoulders stable. Actually just landing weight to one side. Spine will stay in the centre. Cross between rollover and corkscrew. Allow weight to pull down spine. Sitting bones stay on same plane. Don't collapse pelvis and waist.

Rocking. Block- Back Extension. Level Advanced. Muscle Focus- Back and hip extensors. - ✔✔Cues- Lie prone, knees bent, thighs lifted off floor, hold feet or ankles. Kicking legs away. Kick feet over head rather than throwing head. Small rock ok as long as not coming from neck. Look up, keep neck in line with spine. Initiate movement from legs. Think inner thighs drawing together although hip distance apart. Fire glutes. Teaser 2. Block- Ab work. Level- Advanced. Muscle Focus- Abs, back and hip extensors. - ✔✔Cues- Balance in V. Legs straight and together on diagonal line. Flat back, arms forward. Arms stay up whilst legs do the work. Inhale, lower, exhale up. Lower spine errs to posterior. Upper back in extension. Shoulders relaxed. Leg movement can be small. Stable trunk throughout. Teaser 3. Block - Ab work. Level- Advanced. Muscle Focus- Abs, back extensors. - ✔✔Cues- Start in controlled, balanced V. Flat back, arms overhead. Legs together on diagonal. Exhale, lower legs and trunk as same time, arms to floor, reaching behind. Legs hover off of mat. Inhale, Lift arms, trunk and lastly legs to return to start. Don't lift legs too soon. Lengthen out with legs and arms and hold with abs. Don't squeeze into glutes. Aim to keep arms and legs parallel. Don't externally rotate. Spinal articulation as roll up and down. Hip Circles. Block- Lat flex and rotation. Level- Master. Muscle Focus- Abs and Obliques. - ✔✔Cues- Practice legs on own and arms on own. Best to do 3 one way, then 3 the other. Not alternate. Start in balanced V. Inhale rotate upper trunk arms up legs down. Head remain central. Exhale- legs down and around, arms up to opposite side. Lower body moving one way. Upper body moving the other. Legs and pelvis one unit, arms and trunk another. Twist. Block- Lateral Flex, rotation. Level- Advanced. Muscle Focus- Ab Oblique. - ✔✔Cues- Complete side lift exercise. Body on strong diagonal line and top arm reaching to ceiling. Exhale, take pelvis as high as possible, swiveling on feet. Reach arm under body. Shoulders under pelvis. Inhale, return to diagonal

crossed, hands holding feet. Starting position important. Exhale- roll back, straighten legs, switch legs, bend knees. Exhale- Roll forward over legs, place head on mat, stretching neck vertebrae. Roll back to starting balance position. Push shins onto arms. Lift bum with head down. Can come high on knees to take pressure off of neck. Side Leg Lift (glutes side lying series x3). Block- leg work. Level- fundamental. Muscle Focus- Gluteus medius. With ankle weights. - ✔✔Cues. Side laying. Head on arm. Pubic bone to nose. Hips stacked. Arm in front for light support. Bottom leg bent at 90⁰ Reaching out of hip socket. Lifting and dropping, not below hip height, lift just above hip height for glute activation. Not too much lifting from waist. Floppy foot and toes, slight internal rotation of upper leg. Don't roll shoulder forward. Controlled leg, don't swing. Forward and Lift (gluteal side lying series x3) Block- Leg work. Level- Fundamental. Muscle focus - Gluteus medius. With ankle weights. - ✔✔Cues- Set up as side leg lift. 10 side leg lifts first and then 10 forward swings. Think of upper waist shortening and sticking tail bone out as leg moves forward. Lift and lower leg, return to start. Lift little higher than hip. Keep pelvis stable. Leg and foot to remain relaxed. Exhale to move forward and lift and lower. Inhale to return. Forward with drops. (gluteal side lying series x3 exercises) Block- Leg work. Level- Fundamental. With ankle weights. - ✔✔Cues- Set up as side leg lift. Top leg reaching. Bottom leg as 90⁰. Top leg forward to form an L. Exhale- lower and lift leg with little drops for 5 pulses. Inhale- lower and lift leg with little drops for 5 pulses. Keep neutral pelvis, leg forward and foot floppy, movement small and at hip height and move below. Work focused on hip area. Adductor Squeeze. Block- leg work. Level- fundamental. Muscle Focus- Hip adductors. - ✔✔Cues- Using ball or magic circle. Laying supine with neutral spine, knees bent, arms by side, palms up. Exhale of squeeze. Keeping neutral pelvis and relaxed shoulders and neck.

Hip Extension Bent Knees (gluteals kneeling series) OK to do on all 4s with no block. Can use ankle weights. Block- leg work. Level- fundamental. Muscle Focus - hip extensors. - ✔✔Cues- 10 each side. All 4's, hips and knees aligned, shoulders and wrists aligned. Exhale- lift leg at 90⁰ angle. Inhale- lower.Don't drop trunk, reach toes to ceiling, maintain engaged abs. Spine elongated, neutral alignment. Toes pointed. Scapula stable. Inside of elbows face each other. Hip Abduction Bent Knee (gluteals kneeling series) OK on all 4's instead of block. With ankle weights. Block- leg work. Level- Fundamental. Muscle Focus- Hip abductors. - ✔✔Cues- 10 each side. All 4s. Hips and knees aligned, wrists and shoulders aligned. Scapula stabilisation, trunk and abs stable and engaged. One leg slightly lifted, with 90⁰ flexion in line with other knee. Exhale, abduct leg keeping angle throughout. Inhale- adduct leg at same angle. Avoid shifting body. Keep alignment of spine. Avoid dipping in back. Imagine guiding knee along mat. Slight internal rotation of elbows. Hip Extension Straight leg. (Gluteals kneeling series- ok on all 4s instead of block) Block- Leg Work. Level- Fundamental. Muscle Focus- Hip Extensors. Can use ankle weights. - ✔✔Cues- 10 each side. Start on all 4's. Hips aligned with knees, wrists aligned with shoulders. Scapula and trunk stable. One leg straight back, toes pointed, resting on mat. Exhale- lift just above hip height. Inhale- lower. Spine elongated from head to tail bone. Lengthening through pointed toes out of hip socket. Adductor Lift- (No box) Block- leg work. Level- Fundamental. Muscle Focus- Adductor strength. - ✔✔Cues- 10 each way. Start lying on side, neural spine, dorsi flexed feet, arm in front to keep balance. Hold top leg Just above hip height. Exhale- lift bottom leg to meet it. Inhale- lower bottom leg. Maintain cocontraction of abs and back extensors. Keep top leg elongated and light. Magic Circle- Arms Bent. Standing Series (can do in high kneel) Block- Arm work. Level - Fundamental. Muscle focus- pecs and serratus. - ✔✔Cues- Hold Magic Circle in front of chest , shoulder height, arms bent. Avid rounding shoulders. Scapula stay connected and open. Collarbone open. Keep tension in circle throughout.

Magic Circle- Knees (supine series). Block- Leg work. Level-Fundamental. Muscle Focus- Hip Adductors. - ✔✔Cues- 10xs. Start on back with neutral spine. Legs at table top. Magic Circle above knees. Shins parallel to each other and floor. Maintain ab support and and avoid hyper extending back. Magic Circle. Ankles- (supine series). Block- Leg Work. Level- Fundamental. Muscle Focus- Hip Adductors. - ✔✔Cues- 10xs. Start lying supine. Neutral spine, legs on straight diagonal. Magic Circle above ankles. Plantar Flex. Hold legs steady, maintain height. Keep ab support and avoid hyper extending into back. Magic Circle- Ankles Bent Knees (prone series). Block- Leg work. Level- Fundamental. Muscle Focus- Hip Adductors and extensors. - ✔✔Cues- Lying prone, legs bent at 90⁰ slightly lifted off mat. Magic Circle above ankles. Head resting on hands. Reach feet towards ceiling, hips in extension throughout. Maintain abdominal support to avoid pressure into lower back. Magic Circle- Ankles Straight Knees (Prone Series). Block- Leg Work. Level- Fundamental. Muscle Focus- Hip Adductors and Extenstors. - ✔✔Cues- 10Xs. Lying prone, legs straight and slightly lifted off mat. Magic Circle directly above ankles. Head resting on hands. Keep legs straight. Hips stay extending throughout. Keep ab support and avoid pressure in back. Magic Circle- Ham Strings (prone series). Block- Leg Work. Level- Fundamental. Muscle Focus- Glutes, hamstrings. - ✔✔Cues- 10xs. Lying prone, one leg straight, other bent and slightly off mat. Magic Circle placed below glute and under heel, head resting on hands. Lift knee to get tone, keep lifted throughout. Keep legs together. Maintain ab tone to avoid pressure in lower back.

Magic Circle x2- Chest Lift. Block - Ab work. Level- Fundamental. Muscle Focus- Abs and hip adductors. - ✔✔Cues- Using 2 Magic Circles. Laying Supine. Neutral spine, knees bent, legs parallel, feet flat on mat, one magic circle between knees, other magic Circle between hands, arms straight above head. Exhale- keep arms straight, lift head and chest squeezing both circles. Exhale- return to start. Magic Circle- Swan Prep. Block- Back Extensions. Level- Fundamental. Muscle Focus- Back Extensors. - ✔✔Cues- Lying prone, arms straight over head, magic circle between hands. Inhale, extend back pressing arms together. Exhale, return to start. Keep legs drawing together, move arms and trunk as one unit. Keep legs elongation along mat. Modify by putting hands on top of circle.