Stott Pilates IMP Exercises
Ab Prep - Roll Up
Questions with Complete
Solutions
Denning [Date] [Course title]
, Ab Prep Breath Pattern - Correct Answers: This exercise is a four breath pattern.
Ab Prep Starting Position - Correct Answers: Lying supine, pelvis & spine neutral, knees flexed, feet on
Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised.
Ab Prep Movements - Correct Answers: Inhale & head nod.
Exhale, flex forward, reaching arm off the mat in line with your shoulders.
Inhale to stay.
Exhale, return.
Ab Prep Repetitions - Correct Answers: Complete 5 to 10 reps.
Ab Prep Essence - Correct Answers: Transversus Abdominis to compress abdomen & stabilise lumbo-
pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques
concentrically to create thoracic flexion. & eccentrically to control roll down. Scapula stabilisers.
Breast Stroke Prep Breath Pattern - Correct Answers: This exercise is a four breath pattern.
Breast Stroke Prep Starting Position - Correct Answers: Prone. Neutral pelvis. Arms bent, hands by
shoulders, palms down, scapula stabilised. Legs extended along the mat, ankles planter flexed.
Breast Stroke Prep Movements - Correct Answers: Inhale to prepare.
Exhale, extend thoracic spine, applying light pressure to forearms, keeping bottom rib in contact with
the mat.
Inhale to stay, reach sternum away from toes.
Exhale, return.
Breast Stroke Repetitions - Correct Answers: Complete 3 to 5 reps.
Ab Prep - Roll Up
Questions with Complete
Solutions
Denning [Date] [Course title]
, Ab Prep Breath Pattern - Correct Answers: This exercise is a four breath pattern.
Ab Prep Starting Position - Correct Answers: Lying supine, pelvis & spine neutral, knees flexed, feet on
Mat. Legs abducted, hip-distance apart. Arms long by your sides, palms facing down. Scapula stabilised.
Ab Prep Movements - Correct Answers: Inhale & head nod.
Exhale, flex forward, reaching arm off the mat in line with your shoulders.
Inhale to stay.
Exhale, return.
Ab Prep Repetitions - Correct Answers: Complete 5 to 10 reps.
Ab Prep Essence - Correct Answers: Transversus Abdominis to compress abdomen & stabilise lumbo-
pelvic region. Deep pelvic floor muscles to aid firing transversus. Rectus abdominus & obliques
concentrically to create thoracic flexion. & eccentrically to control roll down. Scapula stabilisers.
Breast Stroke Prep Breath Pattern - Correct Answers: This exercise is a four breath pattern.
Breast Stroke Prep Starting Position - Correct Answers: Prone. Neutral pelvis. Arms bent, hands by
shoulders, palms down, scapula stabilised. Legs extended along the mat, ankles planter flexed.
Breast Stroke Prep Movements - Correct Answers: Inhale to prepare.
Exhale, extend thoracic spine, applying light pressure to forearms, keeping bottom rib in contact with
the mat.
Inhale to stay, reach sternum away from toes.
Exhale, return.
Breast Stroke Repetitions - Correct Answers: Complete 3 to 5 reps.
