1
Polestar
Polestar Pilates Reformer Examination (New 2025
Update) Questions and Verified Answers| Grade A|
100% Correct
Stomach Massage - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, RB
|| || || || || || || ||
Exercise: Seated on Reformer, facing footbar, Hands & Pilates V Feet on Footbar,
|| || || || || || || || || || || ||
knees bent, shoulders hip width apart, sit behind sit bones in posterior
|| || || || || || || || || || || ||
tilt/lumbar flexion. EXHALE to push out, straightening the knees. INHALE while
|| || || || || || || || || || ||
|| you lower your heels below the foot bar (flex). EXHALE to lift your heels (point).
|| || || || || || || || || || || || || ||
INHALE to come back home by bending the knees.
|| || || || || || || || ||
Benefits: Abdominal Strength, Core Control, Ankle Strength + Stability +
|| || || || || || || || ||
Mobility, Toe Flexion + Extension, Local Stabilizers of Lumbar Spine Activated,
|| || || || || || || || || || ||
|| Pressing Heels Together Activates Deep Six Hip Rotatores, Lumbo-Pelvic
|| || || || || || || ||
Stability, Knee Flexion
|| || ||
Tall Sitting (Axial Length, Trunk Stability, Posture).
|| || || || || ||
Program Design: Seated || ||
Planes of Movement: Sagittal, Frontal, Transverse
|| || || || ||
FA: Long Sit, Half Squat, Full Squat, Heel Raise, Roll Up, Prone Knee Bend,
|| || || || || || || || || || || || ||
Superman
||
Tendon Stretch/Gymnast - CORRECT ANSWERS ⩥✔✔Equipment: Reformer,
|| || || || || || ||
RB
||
Exercise: Seated on Footbar, Hands on Footbar - palms facing back, Feet flat on
|| || || || || || || || || || || || ||
carriage, heels off the edge. Stand up & bend forward, coming into hip & spine
|| || || || || || || || || || || || || || ||
Polestar Pilates
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flexion, weight into balls of feet. Tendon Stretch: INHALE into your back ribs to
|| || || || || || || || || || || || || ||
prepare.
||
EXHALE to press the carriage out. Keep your arms and legs straight and your
|| || || || || || || || || || || || ||
|| spine rounded. Reach your sit bones toward your heels to encourage a posterior
|| || || || || || || || || || || ||
tilt and lumbar flexion.
|| || || ||
INHALE to pull yourself back into the starting position.
|| || || || || || || ||
Gymnast: Stay with carriage pressed out, sit tall, bend/extend at elbows, then
|| || || || || || || || || || ||
return back to start position.
|| || || || ||
Benefits: Lengthens posterior chain (back extensors, HS, calves), abdominal
|| || || || || || || ||
|| strength, core control, shoulder stability & mobility, c-curve, spine mobility.
|| || || || || || || || ||
Program Design: Inverted || ||
Planes of Movement: Sagittal
|| || ||
Standing Series Side Splits - CORRECT ANSWERS ⩥✔✔Equipment: Reformer,
|| || || || || || || || ||
RB or R or B or Y, Light spring tension=(strengthens adductors (assists
|| || || || || || || || || || || ||
abduction), Heavy spring tension=strengthens abductors (assists adduction)
|| || || || || || ||
Exercise: Hold on to the foot bar as you step the first foot onto the standing
|| || || || || || || || || || || || || || ||
platform. Then step your second foot on the carriage. Lift your torso to stand
|| || || || || || || || || || || || || ||
upright. EXHALE to push out.
|| || || || ||
INHALE to return carriage home.
|| || || ||
Benefits: Hip Mobility into Abduction, Postural Awareness/Axial Elongation,
|| || || || || || ||
Balance, Hip Adduction, Hip External Rotation, Hip Stabilizers, Lengthens Outer
|| || || || || || || || || ||
Polestar Pilates
||
, 3
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|| Ankles, Hip Disassociation, Strengthens Adductors (Light Springs), Strengthens
|| || || || || || ||
|| Abductors (Heavy Springs) || ||
Program Design: Standing || ||
Planes of Movement: Frontal || || ||
FA: Seated Hip Abduction, Heel Raises, Side Lift, Squats (can perform squats in
|| || || || || || || || || || || ||
this series)
|| ||
Short Box Series - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, All
|| || || || || || || || ||
Springs, Short Box, Foot Strap
|| || || || ||
Exercise: Come to sit on the short box facing the foot bar. Keep at least one
|| || || || || || || || || || || || || || ||
palm's width of space behind you.
|| || || || || ||
Slide your feet under the foot strap. Round Back; aka Roll Down. INHALE, sit tall
|| || || || || || || || || || || || || ||
to prepare. EXHALE, roll off your sit bones into a C-Curve. INHALE into your
|| || || || || || || || || || || || || ||
back while holding the C-curve. EXHALE to roll up, maintaining the C-curve until
|| || || || || || || || || || || || ||
|| your lumbar spine is upright. INHALE, stack your spine, bottom to top, until
|| || || || || || || || || || || ||
|| you're sitting upright. Flat Back aka Hinge or Straight Back; INHALE, sit tall to
|| || || || || || || || || || || || ||
prepare. EXHALE, lean back, rolling off your sit bones. Keep the rest of your
|| || || || || || || || || || || || || ||
|| spine straight. INHALE, return to an upright seated position. Opposite breathing
|| || || || || || || || || ||
pattern possible to help with axial length. Twist aka Rotation; INHALE, sit tall to
|| || || || || || || || || || || || || ||
prepare. EXHALE rotate to one side, keeping your spine tall. INHALE, turn to the
|| || || || || || || || || || || || || ||
center. Repeat on the other side. Progression: Reach your arms to a T.
|| || || || || || || || || || || || ||
Regression: Place a dowel behind your neck and on top of your shoulders and
|| || || || || || || || || || || || || ||
rest your arms on the dowel, this helps keep the shoulders relaxed and
|| || || || || || || || || || || || ||
Polestar Pilates ||
, 4
Polestar
improves awareness of spine rotation. Opposite breathing pattern possible.
|| || || || || || || || ||
Wring out your torso like a wet towel. Oblique Flat Back Twist; INHALE, sit tall
|| || || || || || || || || || || || || || ||
and twist a bit to one side. EXHALE to lean back in a straight line (with your
|| || || || || || || || || || || || || || || || ||
|| spine rotated). INHALE to come back up the same way. EXHALE to turn to the
|| || || || || || || || || || || || || ||
center. EXHALE, lean back in the center, INHALE come up. EXHALE twist to the
|| || || || || || || || || || || || || ||
|| other side etc. Progression: Skip the straight repetition in the center. Around
|| || || || || || || || || || ||
The World
|| ||
INHALE, sit tall to prepare and twist to the right. EXHALE, hinge back with a flat
|| || || || || || || || || || || || || || ||
back. Rotate your torso through the center to the other side. INHALE lift up into
|| || || || || || || || || || || || || || ||
an upright seated position, turn to the center. EXHALE reverse direction. Side
|| || || || || || || || || || || ||
Bend aka Lateral Fl
|| || || ||
Semi Circle - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, RY or RB
|| || || || || || || || || ||
Exercise: Supine on Reformer. Reach your arms overhead and firmly grab the
|| || || || || || || || || || ||
|| shoulder rests with your fingers reaching around the outside of the shoulder
|| || || || || || || || || || ||
blocks. Lift your bottom and torso slightly. Push the carriage back with your
|| || || || || || || || || || || || ||
arms while wiggling or sliding your body forward (towards the foot bar) until
|| || || || || || || || || || || || ||
|| your arms are straight, your pelvis is hovering over the springs and the edge of
|| || || || || || || || || || || || || ||
the carriage is behind your thoracic area. So now your shoulder girdle and head
|| || || || || || || || || || || || || ||
are resting on the carriage, and your hips are suspended over the springs.
|| || || || || || || || || || || || ||
Press the heels of your hands against the shoulder rests, your fingers are facing
|| || || || || || || || || || || || ||
|| outward. INHALE to prepare. EXHALE to roll your spine up into a Bridge.
|| || || || || || || || || || || ||
INHALE to push the carriage out, extending your hips and knees. EXHALE, roll
|| || || || || || || || || || || || ||
Polestar Pilates ||
Polestar
Polestar Pilates Reformer Examination (New 2025
Update) Questions and Verified Answers| Grade A|
100% Correct
Stomach Massage - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, RB
|| || || || || || || ||
Exercise: Seated on Reformer, facing footbar, Hands & Pilates V Feet on Footbar,
|| || || || || || || || || || || ||
knees bent, shoulders hip width apart, sit behind sit bones in posterior
|| || || || || || || || || || || ||
tilt/lumbar flexion. EXHALE to push out, straightening the knees. INHALE while
|| || || || || || || || || || ||
|| you lower your heels below the foot bar (flex). EXHALE to lift your heels (point).
|| || || || || || || || || || || || || ||
INHALE to come back home by bending the knees.
|| || || || || || || || ||
Benefits: Abdominal Strength, Core Control, Ankle Strength + Stability +
|| || || || || || || || ||
Mobility, Toe Flexion + Extension, Local Stabilizers of Lumbar Spine Activated,
|| || || || || || || || || || ||
|| Pressing Heels Together Activates Deep Six Hip Rotatores, Lumbo-Pelvic
|| || || || || || || ||
Stability, Knee Flexion
|| || ||
Tall Sitting (Axial Length, Trunk Stability, Posture).
|| || || || || ||
Program Design: Seated || ||
Planes of Movement: Sagittal, Frontal, Transverse
|| || || || ||
FA: Long Sit, Half Squat, Full Squat, Heel Raise, Roll Up, Prone Knee Bend,
|| || || || || || || || || || || || ||
Superman
||
Tendon Stretch/Gymnast - CORRECT ANSWERS ⩥✔✔Equipment: Reformer,
|| || || || || || ||
RB
||
Exercise: Seated on Footbar, Hands on Footbar - palms facing back, Feet flat on
|| || || || || || || || || || || || ||
carriage, heels off the edge. Stand up & bend forward, coming into hip & spine
|| || || || || || || || || || || || || || ||
Polestar Pilates
||
, 2
Polestar
flexion, weight into balls of feet. Tendon Stretch: INHALE into your back ribs to
|| || || || || || || || || || || || || ||
prepare.
||
EXHALE to press the carriage out. Keep your arms and legs straight and your
|| || || || || || || || || || || || ||
|| spine rounded. Reach your sit bones toward your heels to encourage a posterior
|| || || || || || || || || || || ||
tilt and lumbar flexion.
|| || || ||
INHALE to pull yourself back into the starting position.
|| || || || || || || ||
Gymnast: Stay with carriage pressed out, sit tall, bend/extend at elbows, then
|| || || || || || || || || || ||
return back to start position.
|| || || || ||
Benefits: Lengthens posterior chain (back extensors, HS, calves), abdominal
|| || || || || || || ||
|| strength, core control, shoulder stability & mobility, c-curve, spine mobility.
|| || || || || || || || ||
Program Design: Inverted || ||
Planes of Movement: Sagittal
|| || ||
Standing Series Side Splits - CORRECT ANSWERS ⩥✔✔Equipment: Reformer,
|| || || || || || || || ||
RB or R or B or Y, Light spring tension=(strengthens adductors (assists
|| || || || || || || || || || || ||
abduction), Heavy spring tension=strengthens abductors (assists adduction)
|| || || || || || ||
Exercise: Hold on to the foot bar as you step the first foot onto the standing
|| || || || || || || || || || || || || || ||
platform. Then step your second foot on the carriage. Lift your torso to stand
|| || || || || || || || || || || || || ||
upright. EXHALE to push out.
|| || || || ||
INHALE to return carriage home.
|| || || ||
Benefits: Hip Mobility into Abduction, Postural Awareness/Axial Elongation,
|| || || || || || ||
Balance, Hip Adduction, Hip External Rotation, Hip Stabilizers, Lengthens Outer
|| || || || || || || || || ||
Polestar Pilates
||
, 3
Polestar
|| Ankles, Hip Disassociation, Strengthens Adductors (Light Springs), Strengthens
|| || || || || || ||
|| Abductors (Heavy Springs) || ||
Program Design: Standing || ||
Planes of Movement: Frontal || || ||
FA: Seated Hip Abduction, Heel Raises, Side Lift, Squats (can perform squats in
|| || || || || || || || || || || ||
this series)
|| ||
Short Box Series - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, All
|| || || || || || || || ||
Springs, Short Box, Foot Strap
|| || || || ||
Exercise: Come to sit on the short box facing the foot bar. Keep at least one
|| || || || || || || || || || || || || || ||
palm's width of space behind you.
|| || || || || ||
Slide your feet under the foot strap. Round Back; aka Roll Down. INHALE, sit tall
|| || || || || || || || || || || || || ||
to prepare. EXHALE, roll off your sit bones into a C-Curve. INHALE into your
|| || || || || || || || || || || || || ||
back while holding the C-curve. EXHALE to roll up, maintaining the C-curve until
|| || || || || || || || || || || || ||
|| your lumbar spine is upright. INHALE, stack your spine, bottom to top, until
|| || || || || || || || || || || ||
|| you're sitting upright. Flat Back aka Hinge or Straight Back; INHALE, sit tall to
|| || || || || || || || || || || || ||
prepare. EXHALE, lean back, rolling off your sit bones. Keep the rest of your
|| || || || || || || || || || || || || ||
|| spine straight. INHALE, return to an upright seated position. Opposite breathing
|| || || || || || || || || ||
pattern possible to help with axial length. Twist aka Rotation; INHALE, sit tall to
|| || || || || || || || || || || || || ||
prepare. EXHALE rotate to one side, keeping your spine tall. INHALE, turn to the
|| || || || || || || || || || || || || ||
center. Repeat on the other side. Progression: Reach your arms to a T.
|| || || || || || || || || || || || ||
Regression: Place a dowel behind your neck and on top of your shoulders and
|| || || || || || || || || || || || || ||
rest your arms on the dowel, this helps keep the shoulders relaxed and
|| || || || || || || || || || || || ||
Polestar Pilates ||
, 4
Polestar
improves awareness of spine rotation. Opposite breathing pattern possible.
|| || || || || || || || ||
Wring out your torso like a wet towel. Oblique Flat Back Twist; INHALE, sit tall
|| || || || || || || || || || || || || || ||
and twist a bit to one side. EXHALE to lean back in a straight line (with your
|| || || || || || || || || || || || || || || || ||
|| spine rotated). INHALE to come back up the same way. EXHALE to turn to the
|| || || || || || || || || || || || || ||
center. EXHALE, lean back in the center, INHALE come up. EXHALE twist to the
|| || || || || || || || || || || || || ||
|| other side etc. Progression: Skip the straight repetition in the center. Around
|| || || || || || || || || || ||
The World
|| ||
INHALE, sit tall to prepare and twist to the right. EXHALE, hinge back with a flat
|| || || || || || || || || || || || || || ||
back. Rotate your torso through the center to the other side. INHALE lift up into
|| || || || || || || || || || || || || || ||
an upright seated position, turn to the center. EXHALE reverse direction. Side
|| || || || || || || || || || || ||
Bend aka Lateral Fl
|| || || ||
Semi Circle - CORRECT ANSWERS ⩥✔✔Equipment: Reformer, RY or RB
|| || || || || || || || || ||
Exercise: Supine on Reformer. Reach your arms overhead and firmly grab the
|| || || || || || || || || || ||
|| shoulder rests with your fingers reaching around the outside of the shoulder
|| || || || || || || || || || ||
blocks. Lift your bottom and torso slightly. Push the carriage back with your
|| || || || || || || || || || || || ||
arms while wiggling or sliding your body forward (towards the foot bar) until
|| || || || || || || || || || || || ||
|| your arms are straight, your pelvis is hovering over the springs and the edge of
|| || || || || || || || || || || || || ||
the carriage is behind your thoracic area. So now your shoulder girdle and head
|| || || || || || || || || || || || || ||
are resting on the carriage, and your hips are suspended over the springs.
|| || || || || || || || || || || || ||
Press the heels of your hands against the shoulder rests, your fingers are facing
|| || || || || || || || || || || || ||
|| outward. INHALE to prepare. EXHALE to roll your spine up into a Bridge.
|| || || || || || || || || || || ||
INHALE to push the carriage out, extending your hips and knees. EXHALE, roll
|| || || || || || || || || || || || ||
Polestar Pilates ||
