BALANCED BODY PILATES EXERCISE
FAMILIES WITH CORRECT SOLUTIONS
Family 1:Roll Downs (Primarily Abs) - ANSWER-trap: Roll Downs, Assisted Sit ups
reformer:Roll Downs
Reformer:Short Box Abs
Ladder Barrel: Short Box Abs
Mat: Roll Down
Trap: Parakeet w/roll up
Family 2: The 100 (Primarily Abs) - ANSWER-Reformer:Supine Arm Work
Mat: Single Leg Stretch, Single Straight Leg Stretch
Mat: 100, Criss Cross
Reformer: 100
Trap: 100
Mat: Dbl Straight Leg Stretch
Chair: Reverse Swan
Reformer: Back Stroke
Family 3: Teaser (Primarily Abs) - ANSWER-Trap: Upper Arms, Carola's Breathing,
Teaser
Step Barrel: Teaser
Chair: Teaser on Floor
Mat: Teaser
Chair: Reverse Swan
Reformer: Teaser
Family 4: Swan (Primarily Back Extension) - ANSWER-Mat: Baby Swan
Reformer: Long Box Swan Facing Bar
Trap: Prone Push Through
Ladder Barrel: Swan
Mat: Swan, Swan Dive
Reformer: Long Box Back Extension, Breaststroke
Step Barrel: Swan
Mat: Swan Rocking, Rocking
Step Barrel: Grasshopper
Ladder Barrel: Grasshopper
Reformer: Grasshopper, Rocking
Family 5: Bridging (Primarily Spinal Mobility/Gluteal & Hamstring Strength) - ANSWER-
Mat: Bridging, Pelvic Lift
Reformer: Bridging Prep
Reformer: Bottom Lift/pelvic lift
, Mat: Bridging with Marching
Reformer: Bridging Single Leg
Step Barrel: Low Bridge
Reformer:Bridge, Down Stretch, Hip Circles
Chair: Supine Press Down
Trap: Pelvic Press, Hanging Pull Downs, Short Spine Stretch, Parakeet, Magician
Family 6: Spinals (Primarily spinal mobility/gluteal & hamstring strength - ANSWER-Mat:
Rolling Like a Ball, Open Leg Rocker, Seal
Mat: Roll Over, Jacknife, Corkscrew
Reformer: Short Spine Massage, Long Spine Massage, Jacknife, Corkscrew
Trap: Tower, Monkey, Short Spine, Airplane, Parakeet
Family 7: Mermaid/Side Stretch (Primarily Spinal Lateral Flexion Strength and Mobility) -
ANSWER-Reformer: Mermaid
Mat: Spine Stretch Side
Step Barrel: Side Stretch/Sit ups
Chair: Mermaid Seated & Kneeling
Reformer: Short Box Mermaid
Mat: Side Plank Mermaid
Reformer: Twist
Family 8: Twist (Primarily Spinal Rotation) - ANSWER-Mat: Saw, Spine Twist
Reformer: Mermaid with Twist
Mat: Leg Circles (Large)
Reformer: Arm Work Front and Back Twist
Chair: Mermaid Seated Twist
Reformer: Short Box Mermaid w/Twist, Kneeling Arm Work w/Twist
Family 9: Footwork (Primarily foot & leg work) - ANSWER-Trap: Bend and Stretch,
Plantarflexion, Dorsiflexion
Reformer: Footwork
Chair: Achilles Stretch
Chair: Dble Leg Pumps
Reformer: Single Leg Work
Chair: Single Leg Pumps
Reformer: Jumping
Chair: Lunges, Standing Leg Pumps, Russians
Family 10: Feet in Straps (Primarily Foot & Leg Work) - ANSWER-Step Barrel: Scissors,
Circles, Helicopter
Trap: Supine Leg Springs, Sidelying Leg Springs
Reformer: Feet in Straps
Trap: Magician, Dolphin, Airplane
Ladder Barrel: Scissors, Circles, Helicopter
FAMILIES WITH CORRECT SOLUTIONS
Family 1:Roll Downs (Primarily Abs) - ANSWER-trap: Roll Downs, Assisted Sit ups
reformer:Roll Downs
Reformer:Short Box Abs
Ladder Barrel: Short Box Abs
Mat: Roll Down
Trap: Parakeet w/roll up
Family 2: The 100 (Primarily Abs) - ANSWER-Reformer:Supine Arm Work
Mat: Single Leg Stretch, Single Straight Leg Stretch
Mat: 100, Criss Cross
Reformer: 100
Trap: 100
Mat: Dbl Straight Leg Stretch
Chair: Reverse Swan
Reformer: Back Stroke
Family 3: Teaser (Primarily Abs) - ANSWER-Trap: Upper Arms, Carola's Breathing,
Teaser
Step Barrel: Teaser
Chair: Teaser on Floor
Mat: Teaser
Chair: Reverse Swan
Reformer: Teaser
Family 4: Swan (Primarily Back Extension) - ANSWER-Mat: Baby Swan
Reformer: Long Box Swan Facing Bar
Trap: Prone Push Through
Ladder Barrel: Swan
Mat: Swan, Swan Dive
Reformer: Long Box Back Extension, Breaststroke
Step Barrel: Swan
Mat: Swan Rocking, Rocking
Step Barrel: Grasshopper
Ladder Barrel: Grasshopper
Reformer: Grasshopper, Rocking
Family 5: Bridging (Primarily Spinal Mobility/Gluteal & Hamstring Strength) - ANSWER-
Mat: Bridging, Pelvic Lift
Reformer: Bridging Prep
Reformer: Bottom Lift/pelvic lift
, Mat: Bridging with Marching
Reformer: Bridging Single Leg
Step Barrel: Low Bridge
Reformer:Bridge, Down Stretch, Hip Circles
Chair: Supine Press Down
Trap: Pelvic Press, Hanging Pull Downs, Short Spine Stretch, Parakeet, Magician
Family 6: Spinals (Primarily spinal mobility/gluteal & hamstring strength - ANSWER-Mat:
Rolling Like a Ball, Open Leg Rocker, Seal
Mat: Roll Over, Jacknife, Corkscrew
Reformer: Short Spine Massage, Long Spine Massage, Jacknife, Corkscrew
Trap: Tower, Monkey, Short Spine, Airplane, Parakeet
Family 7: Mermaid/Side Stretch (Primarily Spinal Lateral Flexion Strength and Mobility) -
ANSWER-Reformer: Mermaid
Mat: Spine Stretch Side
Step Barrel: Side Stretch/Sit ups
Chair: Mermaid Seated & Kneeling
Reformer: Short Box Mermaid
Mat: Side Plank Mermaid
Reformer: Twist
Family 8: Twist (Primarily Spinal Rotation) - ANSWER-Mat: Saw, Spine Twist
Reformer: Mermaid with Twist
Mat: Leg Circles (Large)
Reformer: Arm Work Front and Back Twist
Chair: Mermaid Seated Twist
Reformer: Short Box Mermaid w/Twist, Kneeling Arm Work w/Twist
Family 9: Footwork (Primarily foot & leg work) - ANSWER-Trap: Bend and Stretch,
Plantarflexion, Dorsiflexion
Reformer: Footwork
Chair: Achilles Stretch
Chair: Dble Leg Pumps
Reformer: Single Leg Work
Chair: Single Leg Pumps
Reformer: Jumping
Chair: Lunges, Standing Leg Pumps, Russians
Family 10: Feet in Straps (Primarily Foot & Leg Work) - ANSWER-Step Barrel: Scissors,
Circles, Helicopter
Trap: Supine Leg Springs, Sidelying Leg Springs
Reformer: Feet in Straps
Trap: Magician, Dolphin, Airplane
Ladder Barrel: Scissors, Circles, Helicopter
