Pilates Mat Exam With Verified Solution Graded A+
Breathing - An Srious Position: Supine on mat with knees and legs hips distance apart
flexed up
Action - Breathe through the nose, exhale through the lips, filling the posterior and
lateral side of the rib cage; engage the abdominal walls
Pelvic Rocks - An Srious Position - Supine on mat, knee and legs hips distance apart,
flexed
Action - Rock the pelvis side to side
Isolation of shoulder - Position - Supine on mat, feet and legs hip distance apart flexed.
Arms reaching up by side
Action - Reach shoulders and fingers toward the ceiling
Arms circles - Position: Laying supine, with arms straight up
Action: Flex shoulders bringing arms over head and back down to side. (like a clock)
- Legs in tabletop if want
Chest lift - Position: Supine with hands placed behind back of head Action: Lift head,
neck, and chest up off ground - Legs can be at tabletop Knee folds - Position: Supine
lying with arms at side Action: Bend one leg at a time to tabletop Toe taps - Position:
Lying supine, arms flat at side, legs at table top
Action: taping one toe at a time to the floor and back to table top
Knee circles - Position: Laying supine, arms by side, and legs in table top
Action: Neutral pelvis, keeping legs in table top creating small circles
, Bridge - Position: Laying supine, knees bent hip distance apart, arms by side
Action: Life hips up to straight line and back down
- Pulses, single leg bridge
One leg circle - Solution Position: Lying supine with arms at the side
Acton: Neutral pelvis, one leg straight up to extend out to side, down and back up in a
circle
Hundreds - Solution Position: Supine on mat with table top legs
Action: Exhaling, lift neck, chest, and arms as extending legs start to pump arms
Single leg stretch - Solution Position: laying supine on mat in tabletop
One leg extends while the other leg goes into the chest. Same hand as pulled in leg hold
the ankle while the other hand holds the knee
Double leg stretch - Position: Supine on mat, legs in tabletop, arms straight up
Action: Extend your feet and hips for 45' while your neck and chest lift up with your arms
straight up by your side
Scissors/single straight leg stretch -ANSWER Lie on mat supine with both legs straight
up
Action:Flex neck, head and chest and arms up, while lowering one leg keeping the other
extended and continually switch
-Hold ankle of leg in air for deeper stretch
Double straight - leg lower and lift-ANSWER Lie on mat supine, lift both legs straight in
air
Action: Hands behind lower back of head with chest and neck lifted, lowering both legs
to 45' and lifting them back up
Breathing - An Srious Position: Supine on mat with knees and legs hips distance apart
flexed up
Action - Breathe through the nose, exhale through the lips, filling the posterior and
lateral side of the rib cage; engage the abdominal walls
Pelvic Rocks - An Srious Position - Supine on mat, knee and legs hips distance apart,
flexed
Action - Rock the pelvis side to side
Isolation of shoulder - Position - Supine on mat, feet and legs hip distance apart flexed.
Arms reaching up by side
Action - Reach shoulders and fingers toward the ceiling
Arms circles - Position: Laying supine, with arms straight up
Action: Flex shoulders bringing arms over head and back down to side. (like a clock)
- Legs in tabletop if want
Chest lift - Position: Supine with hands placed behind back of head Action: Lift head,
neck, and chest up off ground - Legs can be at tabletop Knee folds - Position: Supine
lying with arms at side Action: Bend one leg at a time to tabletop Toe taps - Position:
Lying supine, arms flat at side, legs at table top
Action: taping one toe at a time to the floor and back to table top
Knee circles - Position: Laying supine, arms by side, and legs in table top
Action: Neutral pelvis, keeping legs in table top creating small circles
, Bridge - Position: Laying supine, knees bent hip distance apart, arms by side
Action: Life hips up to straight line and back down
- Pulses, single leg bridge
One leg circle - Solution Position: Lying supine with arms at the side
Acton: Neutral pelvis, one leg straight up to extend out to side, down and back up in a
circle
Hundreds - Solution Position: Supine on mat with table top legs
Action: Exhaling, lift neck, chest, and arms as extending legs start to pump arms
Single leg stretch - Solution Position: laying supine on mat in tabletop
One leg extends while the other leg goes into the chest. Same hand as pulled in leg hold
the ankle while the other hand holds the knee
Double leg stretch - Position: Supine on mat, legs in tabletop, arms straight up
Action: Extend your feet and hips for 45' while your neck and chest lift up with your arms
straight up by your side
Scissors/single straight leg stretch -ANSWER Lie on mat supine with both legs straight
up
Action:Flex neck, head and chest and arms up, while lowering one leg keeping the other
extended and continually switch
-Hold ankle of leg in air for deeper stretch
Double straight - leg lower and lift-ANSWER Lie on mat supine, lift both legs straight in
air
Action: Hands behind lower back of head with chest and neck lifted, lowering both legs
to 45' and lifting them back up
