Pilates Level 1

Question 1

Hundred (10 sets: inhale 5, exhale 5= 1 set)

Answer 1

Lay on back, tabletop
Lift head look into belly, small pumps with arms.
Abs, stabilize pelvis in neutral.

Question 2

Roll Up

Answer 2

Lay on back hands overhead, inhale lift arms, exhale roll up forward.
Abs, spinal articulation

Question 3

Single leg circles (5x each direction on each leg)

Answer 3

Lay on back, 1 leg 90 degrees, bottom leg extended, inhale leg across body, exhale to circle down.
Abs to circle leg, pelvis remains still, neutral spine.

Question 4

Roll like ball

Answer 4

Spine in flexion, knees bent toward chest, hands on ankles, inhale roll back, exhale to roll up to balance.
Keep position same throughout roll. Use abs to create motion.

Question 5

Single leg stretch

Answer 5

Lay on back, right knee into chest left extended, look into belly and lift L leg off floor, inhale & switch legs 2, exhale & switch 2.
Abs, stabilize pelvis in neutral.

Question 6

Double leg stretch

Answer 6

Lay on back, knees into chest. Inhale extend legs out arms ceiling, exhale return to start. Abs, stabilize pelvis in neutral

Question 7

Spine stretch

Answer 7

Sit with legs extended out slightly wider than hips, arms outstretched in front. Exhale roll down through spine, inhale roll back up to sitting. Spinal articulation

Question 8

Open leg balance

Answer 8

Sit with knees bent into chest, hands in between legs hold onto ankles. Reach R leg straight, then L leg, hold balance for 3 breaths, reverse then reach both legs. Keep front of hips relaxed, use lower belly to balance

Question 9

Saw

Answer 9

Sit legs extended out slightly wider than hips, arms outstretched to sides, inhale twist to R, exhale roll down through spine while reaching L hand to R foot. Inhale roll back up, exhale untwist. Abs (obliques), spinal articulation.

Question 10

Swan

Answer 10

Lay on stomach, hands under shoulders, legs together, inhale to lift head & chest, exhale to continue up into arch. Inhale to begin lowering down exhale to return to start. Use abs to keep spine long while in extension.

Question 11

Shoulder bridge

Answer 11

Lay on back, knees bent, feet on floor hip distance. Inhale as lift pelvis and lower back, exhale to continue to roll up onto shoulders. Inhale as you start to roll down, exhale to return onto your back. Hamstrings, press feet & arms into floor, spinal articulation.

Question 12

Sidekicks Front/back

Answer 12

Lie on side, head in hand, feet slightly in front of body. Inhale swing top leg forward pulse 2nd time. Exhale reach leg back then pulse 2nd time. Abs stabilize torso. Shoulders & hips stay square, hamstrings work to reach back.

Question 13

Sidekicks Up/down

Answer 13

Lie on side, head in hand, feet slightly in front of body. Top leg rotates so knee facing ceiling. Inhale pt foot to reach leg up, exhale flex foot to lower leg down. Control leg movement from Abs. Hip rotators working.

Question 14

Seal

Answer 14

Sitting knees bent, hands reach in between legs wrap around to hold front of ankles. Balance behind sitting bones and clap ft 3 times. Inhale roll back and clap ft while balancing on shoulders. Exhale roll back up to sitting. Use abs to initiate roll and suspend legs overhead. Think relax hips while clapping.

Question 15

Standing footwork

Answer 15

Stand w/ ft in Pilates V, bend knees, lift heels, straighten legs, lower heels, Reverse. Keep heels together throughout exercise