Mat Pilates – Balanced Body Updated Questions
and Answers (2026/2027) | Practice Review | A+
Verified
• The Hundred Prep -✓✓The Hundred Prep. 3-5 sets of 10.
SU: Come to lie on your back with your arms at your sides, knees bent and feet flat
on the floor.
MS:
Inhale and reach your arms towards the ceiling. Exhale and lower the arms and nod
the head, neck and shoulders off the mat. Roll up until only the bottom tip of your
shoulder blade remains on the mat. Inhale, pulse the arms for 5 counts from the
shoulder joint. Exhale pulse for 5.
• The Hundred -✓✓The Hundred. 5-10 sets of 10.
SU: Come to lie on your back with your arms at your sides, knees bent, feet flat on
the floor.
MS: Inhale to prepare and bring your arms towards the ceiling. Exhale engage the
abdominals and lift the feet off the floor to bring them into tabletop. Inhale here,
then exhale lower the arms and roll the head and upper body off the mat.
Straighten the legs and lower them toward the mat as far as you can without
changing the position of your back or flaring your abdominals. Keep your abs
wrapped in, engaging the lower core.
We're doing 5 sets here pulsing from the shoulder joint and moving nothing else.
Ready? Let's go.
,Inhale 2 3 4 5. Exhale 2 3 4 5.
• The Roll Up -✓✓The Roll Up. 4-6 reps. SU: Come to lie on your back with your
arms at your sides and legs extended long on the mat. Flex your feet and zip your
inner thighs together.
MS: Inhale reach your arms toward the ceiling and back past your ears. Exhale
engage your abdominals, bring the arms forward and begin to nod your head, neck
and chest off the floor, peeling up slowly one vertebra at a time, bringing your
arms with you. Inhale reach all the way forward and feel the stretch in your back.
Exhale begin to roll down, engaging your glutes to tuck the tailbone and roll down.
Maintain the curve of your spine. Inhale reach your arms back and begin again.
Feel the articulation and stretch of the spine while simultaneously feeling the
engagement of the core as you slowly come up.
• Single Leg Circles -✓✓Single Leg Circles. 4-8 circles each way.
SP: Lie on your back with your hands at your sides and your legs extended long on
the mat, inner thighs together and feet flexed.
MS: Bring your right leg into your chest and place both hands behind the
hamstring. Bend and stretch the leg 3 times. Now place your arms by your sides
and engage the core to keep your leg straight up towards the sky. Point the toes.
Inhale circle your leg across the body and down. Exhale sweep the leg away from
the body and back to the starting position. Inhale cross the body, exhale complete
the circle. Inhale cross the body, exhale complete the circle. Control the entire
circle from the hip joint. One more, inhale cross the body, and exhale complete.
Lower the right leg and bring the left leg bent into the body with both hands behind
the hamstring. Bend and stretch this leg 3 times to prepare. Bend and stretch. Bend
, and stretch. Now place your arms by your sides and engage the core, straighten
your leg towards the sky. Inhale circle the leg across the body, down, exhale away
from the body, and complete with a point. Inhale across thebody, exhale away
from the body, and complete. Inhale across, exhale away, and complete. 2 more.
Inhale across, exhale away, complete. Last one - inhale circle rowards the body,
then away and complete. lower the left leg.
• Rolling like a ball -✓✓6 - 10 sets. Rolling Like A Ball.
SU: Sit with the knees bent in towards your chest, feet hovering off the floor,
hands on your ankles. Bring the gaze to your thighs. Round the upper body.
MS: We are going to roll like a ball and send our hips towards the sky. So on the
inhale, roll back and send your hips UP. Exhale, hips down, come back to starting
position. Inhale hips up, exhale hips down.
The only thing that is moving is your hips. Pull your abdominals back towards
your spine and maintain the curve in your spine.
• Single Leg Stretch -✓✓8-12 sets
SP: Sit on the mat with both legs pulled into the chest as if you have just finished
rolling like a ball. Place the outsize (right) hand on ankle, inner hand (left) below
the knee. Roll down onto your back with control as the left leg straightens.
and Answers (2026/2027) | Practice Review | A+
Verified
• The Hundred Prep -✓✓The Hundred Prep. 3-5 sets of 10.
SU: Come to lie on your back with your arms at your sides, knees bent and feet flat
on the floor.
MS:
Inhale and reach your arms towards the ceiling. Exhale and lower the arms and nod
the head, neck and shoulders off the mat. Roll up until only the bottom tip of your
shoulder blade remains on the mat. Inhale, pulse the arms for 5 counts from the
shoulder joint. Exhale pulse for 5.
• The Hundred -✓✓The Hundred. 5-10 sets of 10.
SU: Come to lie on your back with your arms at your sides, knees bent, feet flat on
the floor.
MS: Inhale to prepare and bring your arms towards the ceiling. Exhale engage the
abdominals and lift the feet off the floor to bring them into tabletop. Inhale here,
then exhale lower the arms and roll the head and upper body off the mat.
Straighten the legs and lower them toward the mat as far as you can without
changing the position of your back or flaring your abdominals. Keep your abs
wrapped in, engaging the lower core.
We're doing 5 sets here pulsing from the shoulder joint and moving nothing else.
Ready? Let's go.
,Inhale 2 3 4 5. Exhale 2 3 4 5.
• The Roll Up -✓✓The Roll Up. 4-6 reps. SU: Come to lie on your back with your
arms at your sides and legs extended long on the mat. Flex your feet and zip your
inner thighs together.
MS: Inhale reach your arms toward the ceiling and back past your ears. Exhale
engage your abdominals, bring the arms forward and begin to nod your head, neck
and chest off the floor, peeling up slowly one vertebra at a time, bringing your
arms with you. Inhale reach all the way forward and feel the stretch in your back.
Exhale begin to roll down, engaging your glutes to tuck the tailbone and roll down.
Maintain the curve of your spine. Inhale reach your arms back and begin again.
Feel the articulation and stretch of the spine while simultaneously feeling the
engagement of the core as you slowly come up.
• Single Leg Circles -✓✓Single Leg Circles. 4-8 circles each way.
SP: Lie on your back with your hands at your sides and your legs extended long on
the mat, inner thighs together and feet flexed.
MS: Bring your right leg into your chest and place both hands behind the
hamstring. Bend and stretch the leg 3 times. Now place your arms by your sides
and engage the core to keep your leg straight up towards the sky. Point the toes.
Inhale circle your leg across the body and down. Exhale sweep the leg away from
the body and back to the starting position. Inhale cross the body, exhale complete
the circle. Inhale cross the body, exhale complete the circle. Control the entire
circle from the hip joint. One more, inhale cross the body, and exhale complete.
Lower the right leg and bring the left leg bent into the body with both hands behind
the hamstring. Bend and stretch this leg 3 times to prepare. Bend and stretch. Bend
, and stretch. Now place your arms by your sides and engage the core, straighten
your leg towards the sky. Inhale circle the leg across the body, down, exhale away
from the body, and complete with a point. Inhale across thebody, exhale away
from the body, and complete. Inhale across, exhale away, and complete. 2 more.
Inhale across, exhale away, complete. Last one - inhale circle rowards the body,
then away and complete. lower the left leg.
• Rolling like a ball -✓✓6 - 10 sets. Rolling Like A Ball.
SU: Sit with the knees bent in towards your chest, feet hovering off the floor,
hands on your ankles. Bring the gaze to your thighs. Round the upper body.
MS: We are going to roll like a ball and send our hips towards the sky. So on the
inhale, roll back and send your hips UP. Exhale, hips down, come back to starting
position. Inhale hips up, exhale hips down.
The only thing that is moving is your hips. Pull your abdominals back towards
your spine and maintain the curve in your spine.
• Single Leg Stretch -✓✓8-12 sets
SP: Sit on the mat with both legs pulled into the chest as if you have just finished
rolling like a ball. Place the outsize (right) hand on ankle, inner hand (left) below
the knee. Roll down onto your back with control as the left leg straightens.
