BASI PILATES - MAT AND COURSE REVIEW EXAM QUESTIONS ANSWERS 2025
Pelvic Curl (Foundation) - (ANSWER)Hook lying position
Movment: INHALE to prep, EXHALE draw abdominals in and curl pelvis and spine off mat, INHALE pause,
EXHALE roll spine down to start
Spine Twist Supine (Foundation) - (ANSWER)Supine arms in a T-position with palms up and legs in
tabletop
Movement: INHALE lift pelvis to lower legs to one side, EXHALE draw abdominals in and return to start
Chest Lift (Foundation) - (ANSWER)Hook lying position fingers interlaced behind head
Movement: INHALE prep, EXHALE lift head and chest, INHALE pause, EXHALE lower head and chest,
return to start
Chest Lift with Rotation (Foundation) - (ANSWER)Hook lying position fingers interlaced behind head
Movement: EXHALE rotate to one side, INHALE back to center, EXHALE rotate to other side, INHALE back
to center
Leg Lifts (Foundation) - (ANSWER)Hook lying position
Movement: EXHALE lift one leg, INHALE lower leg
Leg Changes (Foundation) - (ANSWER)Hook lying position
Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the change/crossing of legs
Hundred Prep (Abdominal Work) - (ANSWER)Supine legs tabletop with arms overhead
Movement: EXHALE lift arms, head, and chest, bringing arms into shoulder extension, INHALE lower
body, return to start
Roll Up (Abdominal Work) - (ANSWER)Supine with arms overhead, legs straight and together and feet
pointed
Movement: INHALE lift arms up and forward followed by head and chest, EXHALE roll up, INHALE pause,
EXHALE roll down back to start
, BASI PILATES - MAT AND COURSE REVIEW EXAM QUESTIONS ANSWERS 2025
Leg Circles (Foundation) - (ANSWER)Supine arms in T-position (palms up). One leg up to the ceiling (DF)
one leg on mat (PF)
Movement: INHALE to begin crossed circle (down and around), EXHALE circle other direction, INHALE
circle, EXHALE circle, INHALE circle, repeat other leg
Rolling/Roll-Like-A-Ball (Spinal Articulation) - (ANSWER)Sit in a balance position, body in a ball shape,
legs bent with hands on shin and feet off mat
Movement: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) - (ANSWER)Sit upright with legs straight, feet DF shoulder width apart,
arms reaching forward parallel to mat and palms facing each other
Movement: INHALE to begin, EXHALE roll down and forward through spine, INHALE pause, EXHALE
restack spine to starting position
Side Lifts (Lateral Flexion/Rotation) - (ANSWER)Lying on side with one arm straight under head and
other arm either straight placed on side of body or placed directly in front of body with elbow bent for
support
Movement: EXHALE lift legs, INHALE lower legs without touching mat
Back Extension (Back Extension) - (ANSWER)Lying prone, forehead on mat, arms by sides with palms
pressing against legs
Movement: INHALE lift upper trunk, EXHALE lower upper trunk without touching mat (or exhale lift,
inhale lower if trying to co-contract abdominals)
Rest Position (Foundation) - (ANSWER)Child's pose, breathe freely
Hundred (Abdominal Work) - (ANSWER)Lying supine with legs in tabletop and arms overhead. Set up by
exhaling to lift arms, head, and chest, bringing arms to sides of body parallel to mat and straighten legs
to appropriate position (bent or extended to height where pelvis is stable)
Movement: INHALE pause, EXHALE 5 pumps, INHALE 5 pumps, continue for 10 breath cycles, return to
start
Pelvic Curl (Foundation) - (ANSWER)Hook lying position
Movment: INHALE to prep, EXHALE draw abdominals in and curl pelvis and spine off mat, INHALE pause,
EXHALE roll spine down to start
Spine Twist Supine (Foundation) - (ANSWER)Supine arms in a T-position with palms up and legs in
tabletop
Movement: INHALE lift pelvis to lower legs to one side, EXHALE draw abdominals in and return to start
Chest Lift (Foundation) - (ANSWER)Hook lying position fingers interlaced behind head
Movement: INHALE prep, EXHALE lift head and chest, INHALE pause, EXHALE lower head and chest,
return to start
Chest Lift with Rotation (Foundation) - (ANSWER)Hook lying position fingers interlaced behind head
Movement: EXHALE rotate to one side, INHALE back to center, EXHALE rotate to other side, INHALE back
to center
Leg Lifts (Foundation) - (ANSWER)Hook lying position
Movement: EXHALE lift one leg, INHALE lower leg
Leg Changes (Foundation) - (ANSWER)Hook lying position
Movement: EXHALE with each knee in/toe touch to the floor, INHALE during the change/crossing of legs
Hundred Prep (Abdominal Work) - (ANSWER)Supine legs tabletop with arms overhead
Movement: EXHALE lift arms, head, and chest, bringing arms into shoulder extension, INHALE lower
body, return to start
Roll Up (Abdominal Work) - (ANSWER)Supine with arms overhead, legs straight and together and feet
pointed
Movement: INHALE lift arms up and forward followed by head and chest, EXHALE roll up, INHALE pause,
EXHALE roll down back to start
, BASI PILATES - MAT AND COURSE REVIEW EXAM QUESTIONS ANSWERS 2025
Leg Circles (Foundation) - (ANSWER)Supine arms in T-position (palms up). One leg up to the ceiling (DF)
one leg on mat (PF)
Movement: INHALE to begin crossed circle (down and around), EXHALE circle other direction, INHALE
circle, EXHALE circle, INHALE circle, repeat other leg
Rolling/Roll-Like-A-Ball (Spinal Articulation) - (ANSWER)Sit in a balance position, body in a ball shape,
legs bent with hands on shin and feet off mat
Movement: INHALE roll back, EXHALE roll forward, return to start
Spine Stretch (Spinal Articulation) - (ANSWER)Sit upright with legs straight, feet DF shoulder width apart,
arms reaching forward parallel to mat and palms facing each other
Movement: INHALE to begin, EXHALE roll down and forward through spine, INHALE pause, EXHALE
restack spine to starting position
Side Lifts (Lateral Flexion/Rotation) - (ANSWER)Lying on side with one arm straight under head and
other arm either straight placed on side of body or placed directly in front of body with elbow bent for
support
Movement: EXHALE lift legs, INHALE lower legs without touching mat
Back Extension (Back Extension) - (ANSWER)Lying prone, forehead on mat, arms by sides with palms
pressing against legs
Movement: INHALE lift upper trunk, EXHALE lower upper trunk without touching mat (or exhale lift,
inhale lower if trying to co-contract abdominals)
Rest Position (Foundation) - (ANSWER)Child's pose, breathe freely
Hundred (Abdominal Work) - (ANSWER)Lying supine with legs in tabletop and arms overhead. Set up by
exhaling to lift arms, head, and chest, bringing arms to sides of body parallel to mat and straighten legs
to appropriate position (bent or extended to height where pelvis is stable)
Movement: INHALE pause, EXHALE 5 pumps, INHALE 5 pumps, continue for 10 breath cycles, return to
start
