BALANCED BODY REVIEW SHEET
QUESTIONS AND SOLUTIONS GRADED
APLUS RESOURCE
●● Pilates Movement Principals (+Pre-Pilates Exercises for each)
Answer: Abdominal Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement
Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
,Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,
* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
* Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
,* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor
●● Pilates Movement Principals and 1 REFORMER exercise to teach
that principle:
Answer: Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
●● Pilates Movement Principals and 1 CHAIR exercise to teach that
principle:
Answer: Abdominal Strengthening: Teaser on Floor
Breathing: all of them
, Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
●● Pilates Movement Principals and 1 Tower/Trapeze exercise to teach
that principle:
Answer: Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Neutral Spine: Leg Sorings Supine
Strengthening and Mobilizing the Spine: Swan Push Through Bar
Shoulder Stability and Mobility: Rowing Front
Correcting Alignment: Roll Down
Release Work: Spread Eagle
Stretching: Circle Saw
QUESTIONS AND SOLUTIONS GRADED
APLUS RESOURCE
●● Pilates Movement Principals (+Pre-Pilates Exercises for each)
Answer: Abdominal Strengthening:
*Ab Curl, Oblique Abdominals
Breathing:
*Diaphragmatic, Lateral, One Lung,
* Sniffing Breath
Lower Core Activation:
*Fingertip Abdominals, All Fours Abs,
* Pelvic Floor Engagement,
* Standing Multifidi Engagement
Lumbopelvic Stability:
*Marching, Toe Taps
*Opposite Arm/Leg Reach
,Neutral Spine:
*Use the Bones! Clock
Strengthening/Mobilizing the Spine:
* Cat/cow, Hip/Shoulder Circles,
* Hip Circles, Tail Wag,
* Round/Flat Back Bridging,
* Bridge Marching, Typewriter/HipDips/8's
* Prone Arm Reaches, Mini Swan
Shoulder Stability and Mobility:
* Telescope Arms, Pinwheels, Angela Snow
* Sternum Drop
Correcting Alignment: Too intricate to list.
Release Work:
* Skull Clock, Pelvic Clock, Knee Stirs/Folds
Stretching
* Down Dog, Cat/Cow, Child's pose,
* Kneeling Hip Flexor Stretch, Butterfly
,* Half Straddle, Full Stradle, Knees to chest,
* Torso Twist, Figure 4, Hamstring,
* Small Ball Hip Flexor
●● Pilates Movement Principals and 1 REFORMER exercise to teach
that principle:
Answer: Abdominal Strengthening: short Box Abdominals
Breathing: Footwork
Lower Core Activation: Kneeling Abdominals
Lumbopelvic Stability: Bridging and Pelvic Lift
Neutral Spine: Feet in Straps
Strengthening and Mobilizing the Spine: Shirt Spine
Shoulder Stability and Mobility: Long Stretch
Correcting Alignment: Semi Circle
Release Work:
Feet in Straps - side Splits
Elephant (reaching there!)
Stretching: Front Splits
●● Pilates Movement Principals and 1 CHAIR exercise to teach that
principle:
Answer: Abdominal Strengthening: Teaser on Floor
Breathing: all of them
, Lower Core Activation: Hamstring 3
Lumbopelvic Stability: Standing Leg Pumps
Neutral Spine: Hamstring Stretch 1
Strengthening and Mobilizing the Spine: Swan
Shoulder Stability and Mobility: Hamstring 3
Correcting Alignment: Mermaid
Release Work: :
Stretching: Achillies Tendon Stretch
●● Pilates Movement Principals and 1 Tower/Trapeze exercise to teach
that principle:
Answer: Abdominal Strengthening: Teaser
Breathing: all of them
Lower Core Activation: Roll Down
Lumbopelvic Stability: Parakeet
Neutral Spine: Leg Sorings Supine
Strengthening and Mobilizing the Spine: Swan Push Through Bar
Shoulder Stability and Mobility: Rowing Front
Correcting Alignment: Roll Down
Release Work: Spread Eagle
Stretching: Circle Saw
