BASI PILATES MAT EXERCISES QUESTIONS AND ANSWERS 2025

BASI PILATES MAT 2025
EXERCISES
ANSWER ALL QUESTIONS IN THIS SECTION



QUESTION 1



Side Leg Lift (glutes side lying series x3). Block- leg work. Level- fundamental.
Muscle Focus- Gluteus medius. With ankle weights. - ANSWERS-Cues. Side
laying. Head on arm. Pubic bone to nose. Hips stacked. Arm in front for light
support. Bottom leg bent at 90⁰ Reaching out of hip socket. Lifting and dropping,
not below hip height, lift just above hip height for glute activation. Not too much
lifting from waist. Floppy foot and toes, slight internal rotation of upper leg. Don't
roll shoulder forward. Controlled leg, don't swing.



QUESTION 2



Forward and Lift (gluteal side lying series x3) Block- Leg work. Level-
Fundamental. Muscle focus - Gluteus medius. With ankle weights. - ANSWERS-
Cues- Set up as side leg lift. 10 side leg lifts first and then 10 forward swings.
Think of upper waist shortening and sticking tail bone out as leg moves forward.
Lift and lower leg, return to start. Lift little higher than hip. Keep pelvis stable. Leg
and foot to remain relaxed. Exhale to move forward and lift and lower. Inhale to
return.




QUESTION 3


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, BASI PILATES MAT 2025
EXERCISES

Forward with drops. (gluteal side lying series x3 exercises) Block- Leg work.
Level- Fundamental. With ankle weights. - ANSWERS-Cues- Set up as side leg
lift. Top leg reaching. Bottom leg as 90⁰. Top leg forward to form an L. Exhale-
lower and lift leg with little drops for 5 pulses. Inhale- lower and lift leg with little
drops for 5 pulses. Keep neutral pelvis, leg forward and foot floppy, movement
small and at hip height and move below. Work focused on hip area.



QUESTION 4



Adductor Squeeze. Block- leg work. Level- fundamental. Muscle Focus- Hip
adductors. - ANSWERS-Cues- Using ball or magic circle. Laying supine with
neutral spine, knees bent, arms by side, palms up. Exhale of squeeze. Keeping
neutral pelvis and relaxed shoulders and neck.



QUESTION 5



Hip Extension Bent Knees (gluteals kneeling series) OK to do on all 4s with no
block. Can use ankle weights. Block- leg work. Level- fundamental. Muscle Focus
- hip extensors. - ANSWERS-Cues- 10 each side. All 4's, hips and knees aligned,
shoulders and wrists aligned. Exhale- lift leg at 90⁰ angle. Inhale- lower.Don't drop
trunk, reach toes to ceiling, maintain engaged abs. Spine elongated, neutral
alignment. Toes pointed. Scapula stable. Inside of elbows face each other.

QUESTION 6


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, BASI PILATES MAT 2025
EXERCISES
Hip Abduction Bent Knee (gluteals kneeling series) OK on all 4's instead of block.
With ankle weights. Block- leg work. Level- Fundamental. Muscle Focus- Hip
abductors. - ANSWERS-Cues- 10 each side. All 4s. Hips and knees aligned, wrists
and shoulders aligned. Scapula stabilisation, trunk and abs stable and engaged. One
leg slightly lifted, with 90⁰ flexion in line with other knee. Exhale, abduct leg
keeping angle throughout. Inhale- adduct leg at same angle. Avoid shifting body.
Keep alignment of spine. Avoid dipping in back. Imagine guiding knee along mat.
Slight internal rotation of elbows.



QUESTION 7



Hip Extension Straight leg. (Gluteals kneeling series- ok on all 4s instead of block)
Block- Leg Work. Level- Fundamental. Muscle Focus- Hip Extensors. Can use
ankle weights. - ANSWERS-Cues- 10 each side. Start on all 4's. Hips aligned with
knees, wrists aligned with shoulders. Scapula and trunk stable. One leg straight
back, toes pointed, resting on mat. Exhale- lift just above hip height. Inhale- lower.
Spine elongated from head to tail bone. Lengthening through pointed toes out of
hip socket.




QUESTION 8




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