PolestarlPilateslMatl(NewlUpdate)l
QuestionslandlVerifiedlAnswers|lGradelA|l
100%lCorrect
QUESTION
ROLLINGl&lSEAL
Answer:
lSeated,lbalancedlbehindlsitslbones,lRolling:larmslwrappedlaroundllegs.
Seal:lHandslgraspinglheels/ankles,lelbowslinsidelknees,lkneeslopenltolthelside
Seal:lclaplfeetlthreeltimeslonlthelwayldownlandlthelwaylbacklup
QUESTION
SINGLElLEGlSTRETCH
Answer:
lSupine,lkneeslpulledltolchest,lRlhandlbelowlRlankle,lLlhandlbelowlrightlknee,lfeetlpointed.lRo
llluplofflthelmat.lLlLelextendsltolhoverlabovelthelfloor.lUselshinltolincreaselrolllup.lAlternatell
egs,lOutsidelhandltolankle,linsidelhandltolknee.lShinslremainlparallelltolfloor.lWidenlthroughlc
hestlandlshoulders.lLengthenlthroughlneck.
QUESTION
CRISSlCROSS
Answer:
lSupineltabletop,lhandslbehindlhead,lelbowslwide,lchestllift.lHoldlchestlliftlandlalternatelelbow
sltolknees.
QUESTION
CORKSCREW
Answer:
lSupineltabletop,larmslonlmat.lExtendllegsltolceilinglandlrollover.lRotateltorsoltolthelrightlandl
aimltoesloverlRlshoulder,lkeeplsitslboneslparallelltolthelceiling.lRollldownlthelrightlside.lBefor
, elsacrumlhits,lopenlLEslandlcircleldown.lRollluplonlleftlsideloflback.lNotlalsidebend.lLegslstay
ltogether.
QUESTION
LEGlCIRCLES
Answer:
lSupine,larmslatlsideslpalmsldown,lonelLElextendedlonlmat,lotherlreachingltowardslceiling.lTo
rsolneutrallandlheavylonlmat.lMakelcircleslwithlLE.lPelvislandlscapslremainlonlthelmat.l"brush
lthelmat"lonlthelwayldown,lfeelldeeplinlthelhiplsocket
l
QUESTION
DOUBLElLEGlKICK
Answer:
lProne,lhandslclaspedlatllowlbacklheadlturnedltolonelside,lrestinglonlfloor.lHeelsltolhipslandlpu
lsel3ltimes.lExtendlLEslandlspine,lreachlhandsltowardslheels,lgazeltowardlfloor,lheadlturnslopp
ositelsidelaslbodyllowers.lNOlCHANGElINlLUMBARlSPINElTHROUGHOUTltolmakelsurelh
iplextensorslarelbeinglstrengthened.
QUESTION
DOUBLElLEGlSTRETCH
Answer:
lSupine,ltabletop,lholdljustlbelowlknees,lheadlnecklandlshoulderslcurledlofflthelfloorlinlchestlli
ft.lSlightlposteriorltiltlpelvis.lPresslshinslinltolhandsltolincreaselthoraciclflexion.lExhale,lreachl
armslandlLElawaylfromlcenter,lmaintainlchestllift,llegsltogether.lCirclelthelarms,ldrawlkneeslto
lchest.lRepeatl4-6ltimes.
QUESTION
PUSHlUP
Answer:
lStanding,lfeetlparallel,llegsltogether.lRollldown,lkeeplweightlonlfrontloflfeet.lWalklhandsloutlt
olplanklandl1lpushlup.lWalklhandslbackltowardlfeet,lrolllup.
QuestionslandlVerifiedlAnswers|lGradelA|l
100%lCorrect
QUESTION
ROLLINGl&lSEAL
Answer:
lSeated,lbalancedlbehindlsitslbones,lRolling:larmslwrappedlaroundllegs.
Seal:lHandslgraspinglheels/ankles,lelbowslinsidelknees,lkneeslopenltolthelside
Seal:lclaplfeetlthreeltimeslonlthelwayldownlandlthelwaylbacklup
QUESTION
SINGLElLEGlSTRETCH
Answer:
lSupine,lkneeslpulledltolchest,lRlhandlbelowlRlankle,lLlhandlbelowlrightlknee,lfeetlpointed.lRo
llluplofflthelmat.lLlLelextendsltolhoverlabovelthelfloor.lUselshinltolincreaselrolllup.lAlternatell
egs,lOutsidelhandltolankle,linsidelhandltolknee.lShinslremainlparallelltolfloor.lWidenlthroughlc
hestlandlshoulders.lLengthenlthroughlneck.
QUESTION
CRISSlCROSS
Answer:
lSupineltabletop,lhandslbehindlhead,lelbowslwide,lchestllift.lHoldlchestlliftlandlalternatelelbow
sltolknees.
QUESTION
CORKSCREW
Answer:
lSupineltabletop,larmslonlmat.lExtendllegsltolceilinglandlrollover.lRotateltorsoltolthelrightlandl
aimltoesloverlRlshoulder,lkeeplsitslboneslparallelltolthelceiling.lRollldownlthelrightlside.lBefor
, elsacrumlhits,lopenlLEslandlcircleldown.lRollluplonlleftlsideloflback.lNotlalsidebend.lLegslstay
ltogether.
QUESTION
LEGlCIRCLES
Answer:
lSupine,larmslatlsideslpalmsldown,lonelLElextendedlonlmat,lotherlreachingltowardslceiling.lTo
rsolneutrallandlheavylonlmat.lMakelcircleslwithlLE.lPelvislandlscapslremainlonlthelmat.l"brush
lthelmat"lonlthelwayldown,lfeelldeeplinlthelhiplsocket
l
QUESTION
DOUBLElLEGlKICK
Answer:
lProne,lhandslclaspedlatllowlbacklheadlturnedltolonelside,lrestinglonlfloor.lHeelsltolhipslandlpu
lsel3ltimes.lExtendlLEslandlspine,lreachlhandsltowardslheels,lgazeltowardlfloor,lheadlturnslopp
ositelsidelaslbodyllowers.lNOlCHANGElINlLUMBARlSPINElTHROUGHOUTltolmakelsurelh
iplextensorslarelbeinglstrengthened.
QUESTION
DOUBLElLEGlSTRETCH
Answer:
lSupine,ltabletop,lholdljustlbelowlknees,lheadlnecklandlshoulderslcurledlofflthelfloorlinlchestlli
ft.lSlightlposteriorltiltlpelvis.lPresslshinslinltolhandsltolincreaselthoraciclflexion.lExhale,lreachl
armslandlLElawaylfromlcenter,lmaintainlchestllift,llegsltogether.lCirclelthelarms,ldrawlkneeslto
lchest.lRepeatl4-6ltimes.
QUESTION
PUSHlUP
Answer:
lStanding,lfeetlparallel,llegsltogether.lRollldown,lkeeplweightlonlfrontloflfeet.lWalklhandsloutlt
olplanklandl1lpushlup.lWalklhandslbackltowardlfeet,lrolllup.
