Balanced Body Pilates 2026 | Verified
✓✓What are the 9 principles of Pilates? -✓✓•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
•Relaxation
✓✓What are the precautions of The Hundred on the Reformer? -✓✓•Low back, hip, & SI
joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
✓✓What is the purpose of the Hundred? -✓✓•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
✓✓What are the 4 positions of Feet in Straps? -✓✓•Leg Lowers
•Scissors
•Circles
•Frogs
✓✓What is the purpose of Feet in Straps? -✓✓•Strengthen abs, hamstrings, adductors,
deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
✓✓What are the precautions for Feet in Straps? -✓✓•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
✓✓What is the purpose of Knee Stretch? -✓✓•Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
✓✓What are the precautions of Knee Stretch? -✓✓•Shoulder, arm, and wrist injuries
•Low back or knee injuries
, •Pregnancy ( caution with double knee Stretch after 16 weeks)
✓✓What are the springs for standing/side splits? -✓✓Y to R
✓✓What is the purpose of standing/side splits? -✓✓*Strengthen leg and hip muscles
•Improve balance and standing postural alignment
✓✓What are the precautions of standing/side splits? -✓✓•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
✓✓What are the 10 Pilates Movement Principles? -✓✓•Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
✓✓What is the primary muscle of respiration? -✓✓The diaphragm
✓✓On the inhale what happens to the diaphragm? -✓✓It contracts
✓✓What happens to the dome of the diaphragm during inhalation? -✓✓It goes down
toward the bottom of the rib cage
✓✓How far can the diaphragm go down on the inhale? -✓✓As far as 4 cm
✓✓On the inhale what happens to the volume of the lungs? -✓✓It increases
✓✓What happens to abdominal pressure during an inhale? -✓✓It increases
✓✓What happens to the pelvic floor during an inhale? -✓✓It responds
✓✓What happens to the diaphragm on the exhale? -✓✓It relaxes
✓✓What happens to the dome on the exhale? -✓✓It moves up
✓✓What happens to abdominal pressure during the exhalation? -✓✓•It decreases
✓✓What are the 9 principles of Pilates? -✓✓•Breathing
•Balanced Muscle Development
•Centering
•Concentration
•Control
•Precision
•Whole Body Movement
•Relaxation
✓✓What are the precautions of The Hundred on the Reformer? -✓✓•Low back, hip, & SI
joint problems
•Neck and shoulder injuries
•Pregnancy (avoid after 16 weeks)
• Avoid with osteoporosis, active lumbar disc injuries, & sciatica
✓✓What is the purpose of the Hundred? -✓✓•Teach lumbopelvic stability
•Strengthen abs and hip flexors
•Increase thoracic flexibility
•Learn to connect the arms with the core
✓✓What are the 4 positions of Feet in Straps? -✓✓•Leg Lowers
•Scissors
•Circles
•Frogs
✓✓What is the purpose of Feet in Straps? -✓✓•Strengthen abs, hamstrings, adductors,
deep hip external rotators, glutes, & hip abductors
•Increase flexibility of the hamstrings, adductors, & hip flexors
•Develop balance in the hip musculature
✓✓What are the precautions for Feet in Straps? -✓✓•Low back and SI problems
•Hip flexor injuries and hip arthritis
•Limited hamstring flexibility
•Pregnancy (elevate torso or avoid after 16 weeks)
✓✓What is the purpose of Knee Stretch? -✓✓•Strengthens quads, hamstrings, and
glutes
•Strengthens abs
•Increases pelvic and scapular stability
✓✓What are the precautions of Knee Stretch? -✓✓•Shoulder, arm, and wrist injuries
•Low back or knee injuries
, •Pregnancy ( caution with double knee Stretch after 16 weeks)
✓✓What are the springs for standing/side splits? -✓✓Y to R
✓✓What is the purpose of standing/side splits? -✓✓*Strengthen leg and hip muscles
•Improve balance and standing postural alignment
✓✓What are the precautions of standing/side splits? -✓✓•Knee injuries
•Balance problems
•SI joint problems
Pregnancy (caution after 16 weeks)
✓✓What are the 10 Pilates Movement Principles? -✓✓•Breathing
•Lower Core Activation
•Neutral Spine (Finding The Optimum Starting Position(
•Ab strengthening
•Lumbopelvic Stability
•Strengthening and mobilizing the spine
•Shoulder stability and mobility
•Correcting alignment
•Release Work
*Stretching
✓✓What is the primary muscle of respiration? -✓✓The diaphragm
✓✓On the inhale what happens to the diaphragm? -✓✓It contracts
✓✓What happens to the dome of the diaphragm during inhalation? -✓✓It goes down
toward the bottom of the rib cage
✓✓How far can the diaphragm go down on the inhale? -✓✓As far as 4 cm
✓✓On the inhale what happens to the volume of the lungs? -✓✓It increases
✓✓What happens to abdominal pressure during an inhale? -✓✓It increases
✓✓What happens to the pelvic floor during an inhale? -✓✓It responds
✓✓What happens to the diaphragm on the exhale? -✓✓It relaxes
✓✓What happens to the dome on the exhale? -✓✓It moves up
✓✓What happens to abdominal pressure during the exhalation? -✓✓•It decreases
