BASI Pilates Mat Exam Questions And Accurate 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 in a T-position with palms up and
legs in tabletop
Movement: INHALE lift pelvis to lower legs to one side, EXHALE draw abdominals in and
return to start
Chest Lift (Foundation) - Answer Hook lying position fingers interlocked behind head
Movement: INHALE prep, EXHALE lift head and chest, INHALE pause, EXHALE lower
head and chest, return to start
Chest Lift with Rotation (Foundation) - Answer Hook lying position fingers interlocked
behind head
Movement: EXHALING rotate to one side, INHALING center, EXHALING rotate to other
side, INHALING center
Leg Lifts (Foundation) - Answer Hook lying position
Movemement: EXHALE lift one leg, INHALE lower leg
Leg Circles (Foundation) - Anwer Hook lying position
Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the
change/crossing of legs
Hundred Prep (Abdominal Work) - Anwer Supine legs tabletop with arms overhead
Movemement: 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. One leg up to the ceiling DF
one leg on mat PF
Kicks - Action: 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) - Correction Sit in a balance position, body
in a ball shape, legs bent with hands on shin and feet off mat
Action: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) cue Sit tall with legs extended, feet DF apart at
shoulder width arms long reach forward parallel to the mat and palm facing palm Action:
INHALE initiate EXHALE roll down and forward through spine INHALE pause EXHALE
stack spine back up to starting position
Lateral Flexion/Rotations- Side Lifts Lying on side with one arm straight under head and
other arm either straight put on side of body, or put directly in front of body with elbow
bent for support Movement: EXHALE lift legs, INHALE lower legs without touching mat
Back Extension Prone, forehead on mat arms by sides with palms pressing against legs
Movement: INHALE lift upper trunk, EXHALE lower upper trunk without touching mat or
exhale lift, inhale lower if trying to co-contract abdominals
Rest Position (Foundation) - Table Child's pose, breathe freely
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 in a T-position with palms up and
legs in tabletop
Movement: INHALE lift pelvis to lower legs to one side, EXHALE draw abdominals in and
return to start
Chest Lift (Foundation) - Answer Hook lying position fingers interlocked behind head
Movement: INHALE prep, EXHALE lift head and chest, INHALE pause, EXHALE lower
head and chest, return to start
Chest Lift with Rotation (Foundation) - Answer Hook lying position fingers interlocked
behind head
Movement: EXHALING rotate to one side, INHALING center, EXHALING rotate to other
side, INHALING center
Leg Lifts (Foundation) - Answer Hook lying position
Movemement: EXHALE lift one leg, INHALE lower leg
Leg Circles (Foundation) - Anwer Hook lying position
Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the
change/crossing of legs
Hundred Prep (Abdominal Work) - Anwer Supine legs tabletop with arms overhead
Movemement: 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. One leg up to the ceiling DF
one leg on mat PF
Kicks - Action: 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) - Correction Sit in a balance position, body
in a ball shape, legs bent with hands on shin and feet off mat
Action: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) cue Sit tall with legs extended, feet DF apart at
shoulder width arms long reach forward parallel to the mat and palm facing palm Action:
INHALE initiate EXHALE roll down and forward through spine INHALE pause EXHALE
stack spine back up to starting position
Lateral Flexion/Rotations- Side Lifts Lying on side with one arm straight under head and
other arm either straight put on side of body, or put directly in front of body with elbow
bent for support Movement: EXHALE lift legs, INHALE lower legs without touching mat
Back Extension Prone, forehead on mat arms by sides with palms pressing against legs
Movement: INHALE lift upper trunk, EXHALE lower upper trunk without touching mat or
exhale lift, inhale lower if trying to co-contract abdominals
Rest Position (Foundation) - Table Child's pose, breathe freely
