PILATES REFORMER 1 EXAMINATION TEST 2026
QUESTIONS WITH ANSWERS GRADED A+
◉ Footwork : Arches. Answer: Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
◉ Footwork : Heels. Answer: Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
◉ Footwork : Tendon Stretch. Answer: Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
,•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
◉ Hundred. Answer: Reps : 10 breaths Springs: 3-4 ○Breathing exercise
•Lower Footbar down legs table top, grab handles off poles & elbows
into ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades
as you extend your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
◉ Reach & Pull. Answer: Reps : 3-6 Springs: 2
•Both handles in 1 hand pivot up and take off 2 Springs for..
•Legs table top, Shoulders pressed into the mat reaching up to the ceiling
•REACH arms out as you bring them down
•Moving arms from the back, pits to hips
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
, ◉ Arm Circles. Answer: Reps : 3-6 Springs : 2
•Press down, open arms to sides & circle back up
•Straight arms, flat back
•Reverse
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
◉ Tricep Press. Answer: Reps: 3-6 Springs : 2
•Arms long on mat, elbows glued into sides, palms down
•Bend elbows 90° & straighten
●Keeping wrist straight, heavy spine
•Funnel ribs as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
◉ Short Spine Massage. Answer: Reps : 5 Springs: 2 ○Mandatory Spot
•Head rest down
•Thread leather strap through the handle
•Keeping the carriage closed lift hips & put feet in the straps
•Pull heels into seat; frog position
QUESTIONS WITH ANSWERS GRADED A+
◉ Footwork : Arches. Answer: Reps: 10 Springs: 3-4
•Toes curled over the Footbar
•Push out long pull in strong
•Keep tight centerline, funnel ribs in as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
◉ Footwork : Heels. Answer: Reps: 10 Springs: 3-4
●Feet parallel, squeezing legs together as you push out
•Keep feet still as you push out & come in
•Activate heel to seat connection as you resist the springs coming in
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Frog, Leg Springs
◉ Footwork : Tendon Stretch. Answer: Reps: 10 Springs : 3-4
●Balls of feet on bar, heels high, tight centerline
•Push out long, lower heels under the bar, lift up and bring it
•Lower, lower, lower & Lift, lift, lift
,•Lower heels, deepen the lift in the powerhouse
Readiness : Introductory exercise good for anyone
Shapes in Space : Power Circle - Standing Arms
◉ Hundred. Answer: Reps : 10 breaths Springs: 3-4 ○Breathing exercise
•Lower Footbar down legs table top, grab handles off poles & elbows
into ribs
•Curl chin to chest, shoulders lift up to the tips of your shoulder blades
as you extend your hands to hips
•Legs out to 45°
•And pump vigorously
●Scoop abs & squeeze inner thighs
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Breathing
◉ Reach & Pull. Answer: Reps : 3-6 Springs: 2
•Both handles in 1 hand pivot up and take off 2 Springs for..
•Legs table top, Shoulders pressed into the mat reaching up to the ceiling
•REACH arms out as you bring them down
•Moving arms from the back, pits to hips
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
, ◉ Arm Circles. Answer: Reps : 3-6 Springs : 2
•Press down, open arms to sides & circle back up
•Straight arms, flat back
•Reverse
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
◉ Tricep Press. Answer: Reps: 3-6 Springs : 2
•Arms long on mat, elbows glued into sides, palms down
•Bend elbows 90° & straighten
●Keeping wrist straight, heavy spine
•Funnel ribs as you exhale
Readiness : Introductory exercise good for anyone
Shapes in Space : Double Leg Stretch, Arm Springs
◉ Short Spine Massage. Answer: Reps : 5 Springs: 2 ○Mandatory Spot
•Head rest down
•Thread leather strap through the handle
•Keeping the carriage closed lift hips & put feet in the straps
•Pull heels into seat; frog position
