Polestar Pilates Movement Verified Questions And
Answers Rated A+
Twist ANS Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare. EXHALE, press
away from your right hand, lift your pelvis high and twist your body towards the floor. At the same
time, reach your top arm underneath your body towards your ankles. INHALE, return to the Side
Plank position with control. Repeat. Then repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques, Shoulders, Arms,
Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up ANS Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare. EXHALE, drop your chin
to the chest and begin to roll down. Once your hands touch the mat, INHALE, and walk your hands
forward to a Front Control/High Push-Up position. EXHALE, establish a solid Front Control. Reach
your heels back and the top of your head forward in opposition. INHALE, shift your weight forward
by pressing your toes into the mat. Bend your elbows straight back for a push-up. Look slightly
forward, lead with your chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the last breath (as
often you can perform a clean push-up). INHALE lift your hips (into an Inverted V) and walk your
hands back to your feet. When your body weight is fully on your feet, EXHALE to roll up to
standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body) Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand ANS Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach your arms forward
and then roll back against the barrel, one vertebrae at a time. Reach your arms back for 2nd rung
from the top. Let your feet lift from the floor. Inhale to flex the hips & exhale to roll into a shoulder
stand, straighten legs, reach feet towards back wall. Inhale to press the hands into the ladder & exhale
,to rolldown, initiating from the shoulders then articulating the spine down to the pelvis and lower the
legs. Bend knees as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
Program Design: Inversion
FA: Long sit, Rollup, Prone Shoulder Flexion/Press Up, Superman
Tendon Stretch ANS Equipment: Chair, 2 heavy
Exercise: Sit down on chair, step balls of feet onto the pedal in pilates v. Grab front edge of chair, just
outside of your legs. Push vigorously away from the Chair. Pres the pedal down w/ your legs as you
lift your hips and bend forward. Imagine your legs like a swing, coming through and forward
underneath your body. Keep your back round. Imagine a third leg coming down from the tailbone
along the line where your inner thighs meet.
Benefits: Upper Body Strength, Core Control in Spine Flexion, HNSO
Plane of Movement: Sagittal
Program Design: Inversion
FA: Long Sit, Roll Up, Push Up
Side Arm Twist ANS Equipment: Chair 1B on 3
Exercise: Sit down on chair with your back to the pedal. Palms width behind you. Lift legs into
tabletop. Extend legs (if possible) in teaser position. Reach both arms forward, palms face in.
INHALE, reach your right arm up and over the handle, rotating your torso to the right. Rotate your
head as well. Lower your hand until it can reach the pedal. Place your hand onto the pedal, with your
fingers facing back. EXHALE, roll off your sit bones in a round back roll down. The pedal will lower
down as a result of your spine flexion. INHALE to control the pedal up to the starting position.
Benefits: Improves Core Control, Oblique Abs, Shoulder Girdle Org, Spine flexion & rotation.
Planes of Movement: Frontal/Coronal, Sagittal, Transverse
Program Design: Seated Upper/Lower Extremity
FA: Long Sit, Hundred, Roll Up, Side Lift, Goal Post
Dolphin ANS Equipment: Trapeze Table, 2 purples high
,Exercise: Supine on Trap Table with feet in purple spring loops. Arms can reach overhead in goal
post position. Curl your tailbone up towards your feet and articulate your spine up one vertebra at a
time until you're in a high diagonal (like Magician).
Bend your knees (the springs reach between your knees) & press your feet down, extending at the
hip, not the lumbar spine, until your heels touch the table (bridge). Slide your feet along the table
until your body is hovering in a straight line one inch above the table. Pike, Peel, Jump to Bridge,
Slide Feet long to start position.
Benefits: Improves hip extension, spine articulation, releases hip flexor gripping, strengthens anterior
oblique sling.
Planes of Movement: Sagittal & Transverse (Oblique Variation)
Program Design: Full Body Integration
FA: Roll up, Half Squat, Goal Post, Hundred
Short Spine ANS Equipment: Trapeze Table, 2 Blues High
Exercise: Supine on trap table with roll down bar/dowel under knees. Arms can be in goal post
holding uprights. INHALE to prepare by lengthening the spine. EXHALE, curl your tailbone and
articulate your spine up one vertebra at a time until you're in a Bridge position. INHALE, float your
whole body up, resting on the top of your shoulder girdle (not your neck). Then fold at your hips,
pull your knees towards the poles behind you. EXHALE, roll your spine back down one vertebra at a
time. Once your tailbone is on the mat, press into the dowel and lower your feet down onto the mat.
Benefits: Improves Spine Articulation into flexion, hip extension & glute strength, core control,
traction in back/spine, Lengthens hip flexors, axial lengthening.
Planes of Movement: Sagittal
Program Design: Full Body, Supine Lower Extremity
FA: Half Squat, Goal Post, Roll Up, Hundred, Prone Knee Bend
Magician ANS Equipment: Trapeze Table, 2 purples high
Exercise: Supine on trap table w/ feet in purple spring loops. Arms overhead pressing into uprights.
Float up into a plank. Press your feet into the straps. Reach your feet and legs long throughout. Keep
your suspenders strong. Hips up, feet down. Walking, Scissors, Bicycle, Circles, Frog.
Benefits: Improves hip disassociation, hip extensors (HS, Glutes), feet & ankles, integrates whole
body.
Planes of Movement: Sagittal & Transverse
Program Design: Full Body
, FA: Heel Raises, Half Squat, Full Squat, Goal Post, Seated Hip Abduction, Z-Sit, Roll Up.
Long Stretch: Knees Off ANS Equipment: Reformer RY or RB
Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder blocks. Round back
with Knees hovering off carriage. Press w/ the legs & come back in, like a swinging motion. Round
back - maintain flexion in upper spine. Emphasis on pulling knees in quick - exhale here. Push into
the arms through the footbar. Instructor - put forearm under abdominals when in spine flexion. When
in spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic extension, lift
sternum. Keep sit bones together, do not widen. Move back & forth like a dinger of a bell.
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip Extension, Glutes/HS.
Planes of Movement: Sagittal
Program Design: Full Body
FA: Hundred, Push Up
Long Stretch: Arabesque ANS Equipment: Reformer RY or RB
Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks. Arabesque - Flat
Foot, square hip: Keep one foot flat on the carriage w/ heel against shoulder rest. With carriage all
the way in, extend one leg up and back, maintain pelvis as neutral as possible. Exhale to press
carriage back & inhale to bring carriage in moving only the leg on the carriage, the lifted leg stays
still. Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on plantarflexed ankle w/
heel raised against shoulder rest. With carriage all the way in, extend one leg up & back, allowing hip
to open as needed to lift leg to ceiling. Exhale to press carriage back & inhale to bring carriage in,
moving only thru the carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/
beats: Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest, other foot
hovers b/w shoulder rests, body in plank position. Inhale to pull carriage in, flexing the bottom hip as
you extend top leg to ceiling. Exhale to press carriage out, bringing the legs back together.
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder & Trunk
Stability, Upper Extremity Core Integration.
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Program Design: Full Body, Inversion
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post
Long Stretch: Upstretch ANS Equipment: Reformer RY or RB
Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder blocks. Plank
position. INHALE, send your hips up and back into the Inverted V. EXHALE, curl your tailbone
Answers Rated A+
Twist ANS Equipment: Mat
Exercise: Seated on mat like cleopatra; legs stacked on side. INHALE to prepare. EXHALE, press
away from your right hand, lift your pelvis high and twist your body towards the floor. At the same
time, reach your top arm underneath your body towards your ankles. INHALE, return to the Side
Plank position with control. Repeat. Then repeat on your other side.
Program Design: Inverted. Benefit: Shoulder Girdle Organization, Obliques, Shoulders, Arms,
Balance, Coordination
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Fitness Assessment (FA): Side Lift, Push Up, Z-Sit
Push Up ANS Equipment: Mat
Exercise: Standing on the mat, feet hip width apart. INHALE to prepare. EXHALE, drop your chin
to the chest and begin to roll down. Once your hands touch the mat, INHALE, and walk your hands
forward to a Front Control/High Push-Up position. EXHALE, establish a solid Front Control. Reach
your heels back and the top of your head forward in opposition. INHALE, shift your weight forward
by pressing your toes into the mat. Bend your elbows straight back for a push-up. Look slightly
forward, lead with your chest.
EXHALE, straighten your arms to come up and press your heels back. Repeat the last breath (as
often you can perform a clean push-up). INHALE lift your hips (into an Inverted V) and walk your
hands back to your feet. When your body weight is fully on your feet, EXHALE to roll up to
standing.
Benefit: Shoulder Girdle Organization, Upper Body & Abdominal (Front Body) Strength.
Program Design: Full Body Integration
Planes of Movement: Sagittal
FA: Pushup, Rollup
Rollover Shoulder Stand ANS Equipment: Ladder Barrel
Exercise: Standing with sacrum against ladder barrel, legs slightly bent. Reach your arms forward
and then roll back against the barrel, one vertebrae at a time. Reach your arms back for 2nd rung
from the top. Let your feet lift from the floor. Inhale to flex the hips & exhale to roll into a shoulder
stand, straighten legs, reach feet towards back wall. Inhale to press the hands into the ladder & exhale
,to rolldown, initiating from the shoulders then articulating the spine down to the pelvis and lower the
legs. Bend knees as needed. Send pelvis forward.
Variations: Modify w/ feet on box for regression. Scissor or bicycle legs for choreography.
Benefits: Strengthens back body, shoulders, arms, spine, glutes, improves posture.
Planes of Movement: Sagittal (May add more depending on choreography)
Program Design: Inversion
FA: Long sit, Rollup, Prone Shoulder Flexion/Press Up, Superman
Tendon Stretch ANS Equipment: Chair, 2 heavy
Exercise: Sit down on chair, step balls of feet onto the pedal in pilates v. Grab front edge of chair, just
outside of your legs. Push vigorously away from the Chair. Pres the pedal down w/ your legs as you
lift your hips and bend forward. Imagine your legs like a swing, coming through and forward
underneath your body. Keep your back round. Imagine a third leg coming down from the tailbone
along the line where your inner thighs meet.
Benefits: Upper Body Strength, Core Control in Spine Flexion, HNSO
Plane of Movement: Sagittal
Program Design: Inversion
FA: Long Sit, Roll Up, Push Up
Side Arm Twist ANS Equipment: Chair 1B on 3
Exercise: Sit down on chair with your back to the pedal. Palms width behind you. Lift legs into
tabletop. Extend legs (if possible) in teaser position. Reach both arms forward, palms face in.
INHALE, reach your right arm up and over the handle, rotating your torso to the right. Rotate your
head as well. Lower your hand until it can reach the pedal. Place your hand onto the pedal, with your
fingers facing back. EXHALE, roll off your sit bones in a round back roll down. The pedal will lower
down as a result of your spine flexion. INHALE to control the pedal up to the starting position.
Benefits: Improves Core Control, Oblique Abs, Shoulder Girdle Org, Spine flexion & rotation.
Planes of Movement: Frontal/Coronal, Sagittal, Transverse
Program Design: Seated Upper/Lower Extremity
FA: Long Sit, Hundred, Roll Up, Side Lift, Goal Post
Dolphin ANS Equipment: Trapeze Table, 2 purples high
,Exercise: Supine on Trap Table with feet in purple spring loops. Arms can reach overhead in goal
post position. Curl your tailbone up towards your feet and articulate your spine up one vertebra at a
time until you're in a high diagonal (like Magician).
Bend your knees (the springs reach between your knees) & press your feet down, extending at the
hip, not the lumbar spine, until your heels touch the table (bridge). Slide your feet along the table
until your body is hovering in a straight line one inch above the table. Pike, Peel, Jump to Bridge,
Slide Feet long to start position.
Benefits: Improves hip extension, spine articulation, releases hip flexor gripping, strengthens anterior
oblique sling.
Planes of Movement: Sagittal & Transverse (Oblique Variation)
Program Design: Full Body Integration
FA: Roll up, Half Squat, Goal Post, Hundred
Short Spine ANS Equipment: Trapeze Table, 2 Blues High
Exercise: Supine on trap table with roll down bar/dowel under knees. Arms can be in goal post
holding uprights. INHALE to prepare by lengthening the spine. EXHALE, curl your tailbone and
articulate your spine up one vertebra at a time until you're in a Bridge position. INHALE, float your
whole body up, resting on the top of your shoulder girdle (not your neck). Then fold at your hips,
pull your knees towards the poles behind you. EXHALE, roll your spine back down one vertebra at a
time. Once your tailbone is on the mat, press into the dowel and lower your feet down onto the mat.
Benefits: Improves Spine Articulation into flexion, hip extension & glute strength, core control,
traction in back/spine, Lengthens hip flexors, axial lengthening.
Planes of Movement: Sagittal
Program Design: Full Body, Supine Lower Extremity
FA: Half Squat, Goal Post, Roll Up, Hundred, Prone Knee Bend
Magician ANS Equipment: Trapeze Table, 2 purples high
Exercise: Supine on trap table w/ feet in purple spring loops. Arms overhead pressing into uprights.
Float up into a plank. Press your feet into the straps. Reach your feet and legs long throughout. Keep
your suspenders strong. Hips up, feet down. Walking, Scissors, Bicycle, Circles, Frog.
Benefits: Improves hip disassociation, hip extensors (HS, Glutes), feet & ankles, integrates whole
body.
Planes of Movement: Sagittal & Transverse
Program Design: Full Body
, FA: Heel Raises, Half Squat, Full Squat, Goal Post, Seated Hip Abduction, Z-Sit, Roll Up.
Long Stretch: Knees Off ANS Equipment: Reformer RY or RB
Exercise: Kneeling on reformer with hands on footbar. Feet up against shoulder blocks. Round back
with Knees hovering off carriage. Press w/ the legs & come back in, like a swinging motion. Round
back - maintain flexion in upper spine. Emphasis on pulling knees in quick - exhale here. Push into
the arms through the footbar. Instructor - put forearm under abdominals when in spine flexion. When
in spine flexion, lift vertebrae at back of head up, gaze down. When in thoracic extension, lift
sternum. Keep sit bones together, do not widen. Move back & forth like a dinger of a bell.
Benefits: Hip Disassociation, Shoulder Girdle Stability, Core Strength, Hip Extension, Glutes/HS.
Planes of Movement: Sagittal
Program Design: Full Body
FA: Hundred, Push Up
Long Stretch: Arabesque ANS Equipment: Reformer RY or RB
Exercise: Standing on reformer. Hands on footbar. Both feet flat by shoulder blocks. Arabesque - Flat
Foot, square hip: Keep one foot flat on the carriage w/ heel against shoulder rest. With carriage all
the way in, extend one leg up and back, maintain pelvis as neutral as possible. Exhale to press
carriage back & inhale to bring carriage in moving only the leg on the carriage, the lifted leg stays
still. Arabesque- Plantarflexed ankle, open hip: Place one foot on carriage on plantarflexed ankle w/
heel raised against shoulder rest. With carriage all the way in, extend one leg up & back, allowing hip
to open as needed to lift leg to ceiling. Exhale to press carriage back & inhale to bring carriage in,
moving only thru the carriage leg, the lifted leg remains still. Arabesque- Plantarflexed ankle w/
beats: Place one foot on carriage on plantarflexed ankle w/ heel against shoulder rest, other foot
hovers b/w shoulder rests, body in plank position. Inhale to pull carriage in, flexing the bottom hip as
you extend top leg to ceiling. Exhale to press carriage out, bringing the legs back together.
Benefits: Strengthens Abs, Arms, Shoulders (Organization), Legs, HNSO, Shoulder & Trunk
Stability, Upper Extremity Core Integration.
Planes of Movement: Sagittal, Transverse, Frontal/Coronal
Program Design: Full Body, Inversion
FA: Half/Full Squat, Heel Raises, Push Up, Prone Knee Bend, Goal Post
Long Stretch: Upstretch ANS Equipment: Reformer RY or RB
Exercise: Standing on reformer, hands on footbar, feet propped up against shoulder blocks. Plank
position. INHALE, send your hips up and back into the Inverted V. EXHALE, curl your tailbone
