BASI Pilates Mat Exercises Exam Questions and Answers

BASI Pilates Mat Exercises Exam Questions and Answers Pelvic Curl - Block- Foundation. Level Fundamental. Muscle Focus - Abs and hamstring - Answer ️️ -Cues- Arms push to floor. Abs drawing down. Cue from ankles up. Back of ribs into mat. Back of body active. Front of body lengthened. Posterior tilt turns on glutes. Spine Twist Supine. Block- Foundation. Level- Fundamental. Muscle Focus. Abs - Answer ️️ -Cues- legs together as one. Lower back on mat. Shoulders down. Don't arch lower back. Rotate around spine. Squeeze inner thighs to come back. Cue counter rotation, when hip goes up, roll ribs in the other direction. Keep knees in line. Reveals what's happening in the hips. Chest Lift with rotation. Block- Foundation. Level- Fundamental. Muscle Focus- Abs and obliques. - Answer ️️ -Cues- Rotate from ribs not neck. Supposed to burn and be hard. Keep distance between hips and ribs the same. Level hip plane. Small rotation, lots of lift. Eyes track to side of thigh. Don't drop back with neck. Lack of height can be thoracic tightness, soft ball under base scapula helps. Leg Lifts/Leg Changes. Block- Foundation. Level Fundamental. Muscle Focus- Abs. - Answer ️️ -Cues- stabilise abs. keep 90⁰ angle. Point toe and tap. Pits to hips. Draw ribs in. No rib flare. Pull abs away from string between hips, or sunburn. Err public bones to nose. Look down body to check on hip hitch. Ribs down. Hundred Prep. Block- Ab work. Level Fundamental. Muscle Focus- Abs - Answer ️️ -Cues- 6- 10 reps. Quality not quantity. Arms lifted, not rest on mat. Rib cage stay down. Neutral pelvis. Spine pushing into mat. Lengthen neck and shoulders away from ears. Adapt with feet down. Looking for pelvic, lumbar stability before progress to full 100. Legs need to be strong not floppy. Progression - bent, vertical, angled or one at a time. roll up. Block- Ab work. Level- Fundamental. Mucle Focus- Abs. - Answer ️️ -Can struggle with tight hip flexor. Wrong if it's easy. Arms overhead. Arms straight. Rib cage down. All about curves not strength. Keep C shape. Point feet. 'Hold the picture '. Can bend legs to modify. Cue shape all the way through. Push lower back to floor. Keep stomach shape. Don't loose head. Find same shape on way down so that lower back connects. Go as far forward as lower back would still be on wall. Leg Circles. Block-Foundation. Level- Fundamental. Muscle Focus- abs. - Answer ️️ -Lift to table top. catch and let go. stabilise with abs. anchor opposite hip and leg. Arms at T. Palms up. inhale full circle. Exhale full circle. If bend, femer needs to stay vertical. Rolling like a Ball. Block- Foundation. Level- Fundamental. Muscle Focus- Abs. - Answer ️️ - All about distance from heels to sit bones and C shape of spine. Eye line passes knees. Tight squeeze with elbows. Don't kick back head. About learning to flex the spine. Pull stomach away from thighs. Start with teetering test. Spine Stretch. Block- Foundation. Level- Fundamental. Muscle Focus - Abs and Back extensors. - Answer ️️ -Start with yoga pose of pushing hands onto mat by sides to get straight spine. OK to bend legs if needed. Looking for lower back to be straight. All about strong in the hip felxors. OK for it to feel strong. Feet mat width and dorsi flexed from ankles not toes. Fire ball under stomach, stomach pulling away from thighs. Don't over stretch. More about opening lower back that flattening upper. Lift up at same time with Abs. Not about how far you can reach. Hand