1
Polestar
POLESTAR PILATES REFORMER EXAMINATION (NEW
2025 UPDATE) QUESTIONS AND VERIFIED
ANSWERS GRADE A+ 100% CORRECT
Stomach Massage - ANS ✓Equipment: Reformer, RB
| | | | | |
Exercise: Seated on Reformer, facing footbar, Hands & Pilates V Feet on Footbar,
| | | | | | | | | | | |
knees bent, shoulders hip width apart, sit behind sit bones in posterior
| | | | | | | | | | | |
tilt/lumbar flexion. EXHALE to push out, straightening the knees. INHALE while
| | | | | | | | | | |
you lower your heels below the foot bar (flex). EXHALE to lift your heels (point).
| | | | | | | | | | | | | | |
INHALE to come back home by bending the knees.
| | | | | | | | |
Benefits: Abdominal Strength, Core Control, Ankle Strength + Stability + Mobility,
| | | | | | | | | |
Toe Flexion + Extension, Local Stabilizers of Lumbar Spine Activated, Pressing
| | | | | | | | | | |
Heels Together Activates Deep Six Hip Rotatores, Lumbo-Pelvic Stability, Knee
| | | | | | | | | |
Flexion
|
Tall Sitting (Axial Length, Trunk Stability, Posture).
| | | | | |
Program Design: Seated | |
Planes of Movement: Sagittal, Frontal, Transverse
| | | | |
FA: Long Sit, Half Squat, Full Squat, Heel Raise, Roll Up, Prone Knee Bend,
| | | | | | | | | | | | |
Superman
|
Tendon Stretch/Gymnast - ANS ✓Equipment: Reformer, RB
| | | | | |
Polestar Pilates |
, 2
Polestar
Exercise: Seated on Footbar, Hands on Footbar - palms facing back, Feet flat on
| | | | | | | | | | | | |
carriage, heels off the edge. Stand up & bend forward, coming into hip & spine
| | | | | | | | | | | | | | |
flexion, weight into balls of feet. Tendon Stretch: INHALE into your back ribs to
| | | | | | | | | | | | | |
prepare.
|
EXHALE to press the carriage out. Keep your arms and legs straight and your spine
| | | | | | | | | | | | | |
rounded. Reach your sit bones toward your heels to encourage a posterior tilt and
| | | | | | | | | | | | | |
lumbar flexion.
| |
INHALE to pull yourself back into the starting position.
| | | | | | | |
Gymnast: Stay with carriage pressed out, sit tall, bend/extend at elbows, then
| | | | | | | | | | |
return back to start position.
| | | | |
Benefits: Lengthens posterior chain (back extensors, HS, calves), abdominal
| | | | | | | |
strength, core control, shoulder stability & mobility, c-curve, spine mobility.
| | | | | | | | | |
Program Design: Inverted| |
Planes of Movement: Sagittal
| | |
Standing Series Side Splits - ANS ✓Equipment: Reformer, RB or R or B or Y,
| | | | | | | | | | | | | |
Light spring tension=(strengthens adductors (assists abduction), Heavy spring
| | | | | | | |
tension=strengthens abductors (assists adduction)
| | | |
Exercise: Hold on to the foot bar as you step the first foot onto the standing
| | | | | | | | | | | | | | |
platform. Then step your second foot on the carriage. Lift your torso to stand
| | | | | | | | | | | | | |
upright. EXHALE to push out.
| | | | |
INHALE to return carriage home.
| | | |
Polestar Pilates
|
, 3
Polestar
Benefits: Hip Mobility into Abduction, Postural Awareness/Axial Elongation,
| | | | | | |
Balance, Hip Adduction, Hip External Rotation, Hip Stabilizers, Lengthens Outer
| | | | | | | | | |
Ankles, Hip Disassociation, Strengthens Adductors (Light Springs), Strengthens
| | | | | | | |
Abductors (Heavy Springs)
| | |
Program Design: Standing | |
Planes of Movement: Frontal | | |
FA: Seated Hip Abduction, Heel Raises, Side Lift, Squats (can perform squats in this
| | | | | | | | | | | | |
series)
|
Short Box Series - ANS ✓Equipment: Reformer, All Springs, Short Box, Foot
| | | | | | | | | | |
Strap
|
Exercise: Come to sit on the short box facing the foot bar. Keep at least one palm's
| | | | | | | | | | | | | | | |
width of space behind you.
| | | | |
Slide your feet under the foot strap. Round Back; aka Roll Down. INHALE, sit tall to
| | | | | | | | | | | | | | |
prepare. EXHALE, roll off your sit bones into a C-Curve. INHALE into your back
| | | | | | | | | | | | | |
while holding the C-curve. EXHALE to roll up, maintaining the C-curve until your
| | | | | | | | | | | | |
lumbar spine is upright. INHALE, stack your spine, bottom to top, until you're
| | | | | | | | | | | | |
sitting upright. Flat Back aka Hinge or Straight Back; INHALE, sit tall to prepare.
| | | | | | | | | | | | | |
EXHALE, lean back, rolling off your sit bones. Keep the rest of your spine straight.
| | | | | | | | | | | | | | |
INHALE, return to an upright seated position. Opposite breathing pattern possible
| | | | | | | | | | |
to help with axial length. Twist aka Rotation; INHALE, sit tall to prepare. EXHALE
| | | | | | | | | | | | | |
rotate to one side, keeping your spine tall. INHALE, turn to the center. Repeat on
| | | | | | | | | | | | | | |
the other side. Progression: Reach your arms to a T. Regression: Place a dowel
| | | | | | | | | | | | | |
Polestar Pilates |
, 4
Polestar
behind your neck and on top of your shoulders and rest your arms on the dowel,
| | | | | | | | | | | | | | | |
this helps keep the shoulders relaxed and improves awareness of spine rotation.
| | | | | | | | | | | |
Opposite breathing pattern possible. Wring out your torso like a wet towel.
| | | | | | | | | | | |
Oblique Flat Back Twist; INHALE, sit tall and twist a bit to one side. EXHALE to
| | | | | | | | | | | | | | | |
lean back in a straight line (with your spine rotated). INHALE to come back up the
| | | | | | | | | | | | | | | |
same way. EXHALE to turn to the center. EXHALE, lean back in the center, INHALE
| | | | | | | | | | | | | | |
come up. EXHALE twist to the other side etc. Progression: Skip the straight
| | | | | | | | | | | | |
repetition in the center. Around The World
| | | | | | |
INHALE, sit tall to prepare and twist to the right. EXHALE, hinge back with a flat
| | | | | | | | | | | | | | |
back. Rotate your torso through the center to the other side. INHALE lift up into an
| | | | | | | | | | | | | | | |
upright seated position, turn to the center. EXHALE reverse direction. Side Bend
| | | | | | | | | | | |
aka Lateral Fl
| | |
Semi Circle - ANS ✓Equipment: Reformer, RY or RB
| | | | | | | |
Exercise: Supine on Reformer. Reach your arms overhead and firmly grab the
| | | | | | | | | | |
shoulder rests with your fingers reaching around the outside of the shoulder
| | | | | | | | | | | |
blocks. Lift your bottom and torso slightly. Push the carriage back with your arms
| | | | | | | | | | | | | |
while wiggling or sliding your body forward (towards the foot bar) until your
| | | | | | | | | | | | |
arms are straight, your pelvis is hovering over the springs and the edge of the
| | | | | | | | | | | | | | |
carriage is behind your thoracic area. So now your shoulder girdle and head are
| | | | | | | | | | | | | |
resting on the carriage, and your hips are suspended over the springs.
| | | | | | | | | | | |
Press the heels of your hands against the shoulder rests, your fingers are facing
| | | | | | | | | | | | |
outward. INHALE to prepare. EXHALE to roll your spine up into a Bridge. INHALE
| | | | | | | | | | | | | |
Polestar Pilates |
Polestar
POLESTAR PILATES REFORMER EXAMINATION (NEW
2025 UPDATE) QUESTIONS AND VERIFIED
ANSWERS GRADE A+ 100% CORRECT
Stomach Massage - ANS ✓Equipment: Reformer, RB
| | | | | |
Exercise: Seated on Reformer, facing footbar, Hands & Pilates V Feet on Footbar,
| | | | | | | | | | | |
knees bent, shoulders hip width apart, sit behind sit bones in posterior
| | | | | | | | | | | |
tilt/lumbar flexion. EXHALE to push out, straightening the knees. INHALE while
| | | | | | | | | | |
you lower your heels below the foot bar (flex). EXHALE to lift your heels (point).
| | | | | | | | | | | | | | |
INHALE to come back home by bending the knees.
| | | | | | | | |
Benefits: Abdominal Strength, Core Control, Ankle Strength + Stability + Mobility,
| | | | | | | | | |
Toe Flexion + Extension, Local Stabilizers of Lumbar Spine Activated, Pressing
| | | | | | | | | | |
Heels Together Activates Deep Six Hip Rotatores, Lumbo-Pelvic Stability, Knee
| | | | | | | | | |
Flexion
|
Tall Sitting (Axial Length, Trunk Stability, Posture).
| | | | | |
Program Design: Seated | |
Planes of Movement: Sagittal, Frontal, Transverse
| | | | |
FA: Long Sit, Half Squat, Full Squat, Heel Raise, Roll Up, Prone Knee Bend,
| | | | | | | | | | | | |
Superman
|
Tendon Stretch/Gymnast - ANS ✓Equipment: Reformer, RB
| | | | | |
Polestar Pilates |
, 2
Polestar
Exercise: Seated on Footbar, Hands on Footbar - palms facing back, Feet flat on
| | | | | | | | | | | | |
carriage, heels off the edge. Stand up & bend forward, coming into hip & spine
| | | | | | | | | | | | | | |
flexion, weight into balls of feet. Tendon Stretch: INHALE into your back ribs to
| | | | | | | | | | | | | |
prepare.
|
EXHALE to press the carriage out. Keep your arms and legs straight and your spine
| | | | | | | | | | | | | |
rounded. Reach your sit bones toward your heels to encourage a posterior tilt and
| | | | | | | | | | | | | |
lumbar flexion.
| |
INHALE to pull yourself back into the starting position.
| | | | | | | |
Gymnast: Stay with carriage pressed out, sit tall, bend/extend at elbows, then
| | | | | | | | | | |
return back to start position.
| | | | |
Benefits: Lengthens posterior chain (back extensors, HS, calves), abdominal
| | | | | | | |
strength, core control, shoulder stability & mobility, c-curve, spine mobility.
| | | | | | | | | |
Program Design: Inverted| |
Planes of Movement: Sagittal
| | |
Standing Series Side Splits - ANS ✓Equipment: Reformer, RB or R or B or Y,
| | | | | | | | | | | | | |
Light spring tension=(strengthens adductors (assists abduction), Heavy spring
| | | | | | | |
tension=strengthens abductors (assists adduction)
| | | |
Exercise: Hold on to the foot bar as you step the first foot onto the standing
| | | | | | | | | | | | | | |
platform. Then step your second foot on the carriage. Lift your torso to stand
| | | | | | | | | | | | | |
upright. EXHALE to push out.
| | | | |
INHALE to return carriage home.
| | | |
Polestar Pilates
|
, 3
Polestar
Benefits: Hip Mobility into Abduction, Postural Awareness/Axial Elongation,
| | | | | | |
Balance, Hip Adduction, Hip External Rotation, Hip Stabilizers, Lengthens Outer
| | | | | | | | | |
Ankles, Hip Disassociation, Strengthens Adductors (Light Springs), Strengthens
| | | | | | | |
Abductors (Heavy Springs)
| | |
Program Design: Standing | |
Planes of Movement: Frontal | | |
FA: Seated Hip Abduction, Heel Raises, Side Lift, Squats (can perform squats in this
| | | | | | | | | | | | |
series)
|
Short Box Series - ANS ✓Equipment: Reformer, All Springs, Short Box, Foot
| | | | | | | | | | |
Strap
|
Exercise: Come to sit on the short box facing the foot bar. Keep at least one palm's
| | | | | | | | | | | | | | | |
width of space behind you.
| | | | |
Slide your feet under the foot strap. Round Back; aka Roll Down. INHALE, sit tall to
| | | | | | | | | | | | | | |
prepare. EXHALE, roll off your sit bones into a C-Curve. INHALE into your back
| | | | | | | | | | | | | |
while holding the C-curve. EXHALE to roll up, maintaining the C-curve until your
| | | | | | | | | | | | |
lumbar spine is upright. INHALE, stack your spine, bottom to top, until you're
| | | | | | | | | | | | |
sitting upright. Flat Back aka Hinge or Straight Back; INHALE, sit tall to prepare.
| | | | | | | | | | | | | |
EXHALE, lean back, rolling off your sit bones. Keep the rest of your spine straight.
| | | | | | | | | | | | | | |
INHALE, return to an upright seated position. Opposite breathing pattern possible
| | | | | | | | | | |
to help with axial length. Twist aka Rotation; INHALE, sit tall to prepare. EXHALE
| | | | | | | | | | | | | |
rotate to one side, keeping your spine tall. INHALE, turn to the center. Repeat on
| | | | | | | | | | | | | | |
the other side. Progression: Reach your arms to a T. Regression: Place a dowel
| | | | | | | | | | | | | |
Polestar Pilates |
, 4
Polestar
behind your neck and on top of your shoulders and rest your arms on the dowel,
| | | | | | | | | | | | | | | |
this helps keep the shoulders relaxed and improves awareness of spine rotation.
| | | | | | | | | | | |
Opposite breathing pattern possible. Wring out your torso like a wet towel.
| | | | | | | | | | | |
Oblique Flat Back Twist; INHALE, sit tall and twist a bit to one side. EXHALE to
| | | | | | | | | | | | | | | |
lean back in a straight line (with your spine rotated). INHALE to come back up the
| | | | | | | | | | | | | | | |
same way. EXHALE to turn to the center. EXHALE, lean back in the center, INHALE
| | | | | | | | | | | | | | |
come up. EXHALE twist to the other side etc. Progression: Skip the straight
| | | | | | | | | | | | |
repetition in the center. Around The World
| | | | | | |
INHALE, sit tall to prepare and twist to the right. EXHALE, hinge back with a flat
| | | | | | | | | | | | | | |
back. Rotate your torso through the center to the other side. INHALE lift up into an
| | | | | | | | | | | | | | | |
upright seated position, turn to the center. EXHALE reverse direction. Side Bend
| | | | | | | | | | | |
aka Lateral Fl
| | |
Semi Circle - ANS ✓Equipment: Reformer, RY or RB
| | | | | | | |
Exercise: Supine on Reformer. Reach your arms overhead and firmly grab the
| | | | | | | | | | |
shoulder rests with your fingers reaching around the outside of the shoulder
| | | | | | | | | | | |
blocks. Lift your bottom and torso slightly. Push the carriage back with your arms
| | | | | | | | | | | | | |
while wiggling or sliding your body forward (towards the foot bar) until your
| | | | | | | | | | | | |
arms are straight, your pelvis is hovering over the springs and the edge of the
| | | | | | | | | | | | | | |
carriage is behind your thoracic area. So now your shoulder girdle and head are
| | | | | | | | | | | | | |
resting on the carriage, and your hips are suspended over the springs.
| | | | | | | | | | | |
Press the heels of your hands against the shoulder rests, your fingers are facing
| | | | | | | | | | | | |
outward. INHALE to prepare. EXHALE to roll your spine up into a Bridge. INHALE
| | | | | | | | | | | | | |
Polestar Pilates |
