BASI Pilates Mat Exercises Questions and Answers with complete solution

Pelvic Curl - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs and Hamstrings Objectives: 1) spinal articulation; 2) hamstring control; 3) pelvic lumbar stabilization *part of mat warmup Spine Twist Supine - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs Objectives: 1) spinal rotation; 2) pelvic lumbar stabilization; 3) abdominal control w/oblique emphasis Chest Lift - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs Objectives: 1) abdominal strength; 2) pelvic stability Chest Life w/Rotation - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs Objectives: abdominal strength w/oblique emphasis; 2) pelvic stability Single Leg Lift/Leg Changes - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs Objectives: 1) pelvic lumbar stabilization; 2) hip disassociation Hundred Prep - Answer-Block: Abdominal Work Level: FundamentalMuscle Focus: Abs Objectives: 1) abdominal strength; 2) trunk stabilization Roll Up - Answer-Block: Abdominal Work Level: Fundamental Muscle Focus: Abs Objectives: 1) abdominal strength; 2) spinal mobility and stability Leg Circles - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abdominals Objectives: 1) pelvic lumbar stabilization; 2) hip disassociation and mobilization Rolling (Roll Like a Ball) - Answer-Block: Foundation Level: Fundamental Muscle Focus: Abs Objectives: 1) trunk stabilization; 2) shoulder stabilization Spine Stretch - Answer-Block: Spinal Articulation Level: Fundamental Muscle Focus: abs and back extensors Objectives: 1) spinal articulation; 2) trunk stabilization; 3) hamstring stretch Side Lifts - Answer-Block: Lat Flexion / Rotation Level: Fundamental Muscle Focus: Abdominal obliques Objectives: 1) lateral flexor strength; 2) trunk stabilization Back Extension - Answer-Block: Back Extension Level: Fundamental Muscle Focus: Back extensorsObjectives: back extensor strength Rest Position - Answer-Block: Foundation Level: Fundamental Muscle Focus: Relaxation of lower back Objectives: 1) relaxation; 2) stretch lumbar spine Hundred - Answer-Block: Abdominal Work Level: Intermediate Muscle Focus: Abs Objectives: 1) abdominal strength; 2) trunk stabilization