BASI PILATES LATEST 2026 EXAM QUESTIONS AND
ANSWERS RATED A+
✔✔Hundred (Abdominal Work) - ✔✔Lying supine with legs in tabletop and arms
overhead. Set up by exhaling to lift arms, head, and chest, bringing arms to sides of
body parallel to mat and straighten legs to appropriate position (bent or extended to
height where pelvis is stable)
Movement: INHALE pause, EXHALE 5 pumps, INHALE 5 pumps, continue for 10
breath cycles, return to start
✔✔Double Leg Stretch (Abdominal Work) - ✔✔Lying supine, hands on knees, shins
parallel to mat
Movement: EXHALE to lift head and chest, INHALE reach arms overhead and
straighten legs forward, EXHALE circle arms around while you draw in the legs and
keep the chest lifted throughout
✔✔Single Leg Stretch (Abdominal Work) - ✔✔Lying Supine, knees bent, both hands on
one knee (patellar tendon area)
Movement: EXHALE straighten one leg, hands on bent knee, INHALE as you switch
legs, EXHALE as you place your hands on your knee
✔✔Criss Cross (Abdominal Work) - ✔✔Lying supine, head and chest lifted, knees bent,
fingers interlaced behind head
Movement: EXHALE rotate toward bent knee while other leg straightens, INHALE cross
through center and change legs, EXHALE rotate, INHALE cross through center and
switch legs
✔✔Saw (Lateral Flexion/Rotation) - ✔✔Sit upright with arms in T-position, legs straight,
and feet shoulder width apart and DF
Movement: INHALE rotate trunk, EXHALE reach forward as back arm IR, front hand
reaches past outside of foot, INHALE extend spine, come up to longitudinal axis,
EXHALE return to start. Alternate sides
✔✔Spine Twist (Lateral Flexion/Rotation) - ✔✔Sitting upright with legs straight and feet
together and DF. Arms in T-position with palms facing up
Movement: EXHALE rotate trunk to one side (2 pulses), INHALE return to start.
Alternate sides
✔✔Corkscrew (Lateral Flexion/Rotation) - ✔✔Lying supine, arms in T-position and legs
perpendicular to mat
Movement: INHALE shift both legs to one side with pelvis, EXHALE circle legs down
and around to opposite side, return to start. Alternate sides.
✔✔Single Leg Kick (Back Extension) - ✔✔Lying prone with elbows under shoulders,
chest lifted and back extended, abdominals engaged, legs straight and lifted off mat
, Movement: EXHALE 4 times to bend and pulse one leg twice and the other leg twice,
INHALE 4 times to bend and pulse one leg twice and the other leg twice
✔✔Cat Stretch (Back Extension) - ✔✔Quadruped
Movement: EXHALE lumbar flexion and return, INHALE thoracic extension and return
✔✔Front Support (Bridging) - ✔✔Begin quadruped, then extend one leg at a time to get
into push up position
Movement: EXHALE bend one knee and place weight on it, INHALE return to start,
EXHALE bend opposite knee and place weight on it, INHALE return to start. Complete
by returning to quadruped.
✔✔Back Support (Bridging) - ✔✔Sitting, arms extended with fingertips facing feet, legs
straight out in front
Movement: EXHALE, lift pelvis off mat, body in straight line, INHALE lower pelvis
without touching mat
✔✔Seal Puppy (Spinal Articulation) - ✔✔Sitting in a ball shape, legs bent, arms
wrapped under legs with palms on top of feet
Movement: INHALE roll back, clap feet together three times, EXHALE, roll up, return to
start and clap feet together three times
✔✔Hamstring Pull 1 (Abdominal Work) - ✔✔Lying supine, head and chest lifted, legs
together perpendicular to mat, hands behind calves
Movement: EXHALEx2 reach one leg to mat and other toward chest holding calf,
INHALE switch legs
✔✔Roll Over (Spinal Articulation) - ✔✔
✔✔Open Leg Rocker (Spinal Articulation) - ✔✔
✔✔Shoulder Bridge Prep (Bridging) - ✔✔
✔✔Side Kick (Lateral Flexion/Rotation) - ✔✔
✔✔Double Leg Kick (Back Extension) - ✔✔
✔✔Swimming (Back Extension) - ✔✔
✔✔Rocking Prep (Back Extension) - ✔✔
✔✔Leg Pull Front (Bridging) - ✔✔
✔✔Leg Pull Back (Bridging) - ✔✔
ANSWERS RATED A+
✔✔Hundred (Abdominal Work) - ✔✔Lying supine with legs in tabletop and arms
overhead. Set up by exhaling to lift arms, head, and chest, bringing arms to sides of
body parallel to mat and straighten legs to appropriate position (bent or extended to
height where pelvis is stable)
Movement: INHALE pause, EXHALE 5 pumps, INHALE 5 pumps, continue for 10
breath cycles, return to start
✔✔Double Leg Stretch (Abdominal Work) - ✔✔Lying supine, hands on knees, shins
parallel to mat
Movement: EXHALE to lift head and chest, INHALE reach arms overhead and
straighten legs forward, EXHALE circle arms around while you draw in the legs and
keep the chest lifted throughout
✔✔Single Leg Stretch (Abdominal Work) - ✔✔Lying Supine, knees bent, both hands on
one knee (patellar tendon area)
Movement: EXHALE straighten one leg, hands on bent knee, INHALE as you switch
legs, EXHALE as you place your hands on your knee
✔✔Criss Cross (Abdominal Work) - ✔✔Lying supine, head and chest lifted, knees bent,
fingers interlaced behind head
Movement: EXHALE rotate toward bent knee while other leg straightens, INHALE cross
through center and change legs, EXHALE rotate, INHALE cross through center and
switch legs
✔✔Saw (Lateral Flexion/Rotation) - ✔✔Sit upright with arms in T-position, legs straight,
and feet shoulder width apart and DF
Movement: INHALE rotate trunk, EXHALE reach forward as back arm IR, front hand
reaches past outside of foot, INHALE extend spine, come up to longitudinal axis,
EXHALE return to start. Alternate sides
✔✔Spine Twist (Lateral Flexion/Rotation) - ✔✔Sitting upright with legs straight and feet
together and DF. Arms in T-position with palms facing up
Movement: EXHALE rotate trunk to one side (2 pulses), INHALE return to start.
Alternate sides
✔✔Corkscrew (Lateral Flexion/Rotation) - ✔✔Lying supine, arms in T-position and legs
perpendicular to mat
Movement: INHALE shift both legs to one side with pelvis, EXHALE circle legs down
and around to opposite side, return to start. Alternate sides.
✔✔Single Leg Kick (Back Extension) - ✔✔Lying prone with elbows under shoulders,
chest lifted and back extended, abdominals engaged, legs straight and lifted off mat
, Movement: EXHALE 4 times to bend and pulse one leg twice and the other leg twice,
INHALE 4 times to bend and pulse one leg twice and the other leg twice
✔✔Cat Stretch (Back Extension) - ✔✔Quadruped
Movement: EXHALE lumbar flexion and return, INHALE thoracic extension and return
✔✔Front Support (Bridging) - ✔✔Begin quadruped, then extend one leg at a time to get
into push up position
Movement: EXHALE bend one knee and place weight on it, INHALE return to start,
EXHALE bend opposite knee and place weight on it, INHALE return to start. Complete
by returning to quadruped.
✔✔Back Support (Bridging) - ✔✔Sitting, arms extended with fingertips facing feet, legs
straight out in front
Movement: EXHALE, lift pelvis off mat, body in straight line, INHALE lower pelvis
without touching mat
✔✔Seal Puppy (Spinal Articulation) - ✔✔Sitting in a ball shape, legs bent, arms
wrapped under legs with palms on top of feet
Movement: INHALE roll back, clap feet together three times, EXHALE, roll up, return to
start and clap feet together three times
✔✔Hamstring Pull 1 (Abdominal Work) - ✔✔Lying supine, head and chest lifted, legs
together perpendicular to mat, hands behind calves
Movement: EXHALEx2 reach one leg to mat and other toward chest holding calf,
INHALE switch legs
✔✔Roll Over (Spinal Articulation) - ✔✔
✔✔Open Leg Rocker (Spinal Articulation) - ✔✔
✔✔Shoulder Bridge Prep (Bridging) - ✔✔
✔✔Side Kick (Lateral Flexion/Rotation) - ✔✔
✔✔Double Leg Kick (Back Extension) - ✔✔
✔✔Swimming (Back Extension) - ✔✔
✔✔Rocking Prep (Back Extension) - ✔✔
✔✔Leg Pull Front (Bridging) - ✔✔
✔✔Leg Pull Back (Bridging) - ✔✔
