Pre Pilates Exercises - Knowledge & Cues Flashcards

Question

Cue Side to Side

Answer 1

* Lie on your back with knees bent and feet together * Arms open wide or in a T for support * Keep ribs soft and pelvis neutral before you begin * Let both knees drift to one side with control * Keep the opposite shoulder grounded * Allow the movement to come from the waist, not the ribs flaring * Draw the knees back to center using your obliques * Keep pelvis steady as you pass through neutral * Repeat to the other side without rushing Simple Visual * Imagine your knees swaying like a pair of windshield wipers * Or picture your legs rolling side to side like a gentle pendulum * rotate to 11 o clock, to 12 to 1

Answer 2

lower range feet planted thighs closer to chest Pilates ball on sacrum pilates ball between knees change hand placement add arm movement add weight legs straight add hold add resistance bands

Answer 3

* Lie on your back in a wide “X” shape: arms and legs long and open * Ribs soft, pelvis neutral, neck relaxed * Feel length through all four limbs before moving * Float one arm and the opposite leg toward the ceiling * Keep the pelvis steady and ribs anchored * Movement comes from the shoulder and hip, not the low back * Maintain length through the diagonal line of the body * Lower both limbs with slow, even control * Return to the wide X without letting the torso shift * Repeat on the other diagonal Simple Visual * Imagine drawing a string pulling from fingertip to opposite foot * Or picture your body as a star, lifting one point of the star at a time

Answer 4

do standing against wall lower range of movement just do legs or arms shorten width of arms or legs widen width of arms or legs add mind games with coordination add weight add resistance bands

Answer 5

* Lie on your stomach with legs long, hip‑width apart * palms stacked & let the forehead rest on them, neck long * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Inhale to lengthen the spine forward, reaching the crown of the head away from the toes * Begin a small upper‑back extension by lifting the head, chest, and upper ribs * Keep the pelvis grounded and glutes relaxed * Allow the elbows to stay planted on mat; movement comes from thoracic extension, not the low back * Exhale to lower with control, maintaining length through the spine * Repeat Simple Visual * Imagine sliding your breastbone forward -- string pulling from bra strap * Picture your spine as a long wave gently rising and lowering * Think of your head as a beam of light shining forward, not up

Answer 6

forearms down lower range hands further forward widen legs do on wall supported like sphinx change arm placement hands to hover add leg lifts add pulses add hold

Answer 7

* Lie on your stomach with legs long, parallel, and hip‑width apart * Rest forehead on hands or keep arms long by your sides * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Draw the lower ribs in and up to support the spine * Inhale to lengthen one leg even longer along the mat * As you exhale, float the leg a few inches without letting the pelvis rock or the low back compress * Keep the knee straight and the toes reaching long behind you * Maintain equal weight across the front of the pelvis * Lower the leg with control, keeping length through the entire line * Repeat on the other side, maintaining stability through the torso Simple Visual * Imagine string pulling from toes or balloon floating the thigh up

Answer 8

* Lie on your stomach with legs long and parallel * Rest forehead on the mat, arms extended overhead in a narrow “V” * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Draw the lower ribs in and up to support the spine * Inhale to reach the arms longer, sliding the shoulder blades down the back * Begin a small upper‑back extension by lifting the head, chest, and arms * Keep elbows straight as long as possible, reaching forward from the upper back * Circle the arms wide and around toward your hips * As the arms pass by your sides, maintain the lift through the upper spine * Exhale to return the arms overhead, lowering the torso with control * Keep the pelvis grounded and the movement smooth and continuous Simple Visual * swimming * drawing tear drop with palms

Answer 9

widen width of legs cushion for hips do on wall lower range add arm movement add weight add mind games with coordination add holds add pulses add resistance bands add scissor lift while sitting in mermaid

Answer 10

only do arms only do legs do seated do against wall supported like sphinix reduce range widen legs cushion for hips add hold wider range add weight add resistance bands add scissors

Answer 11

* Lie on your stomach with legs long and parallel * Reach arms overhead in a narrow “V,” palms facing down * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the mat * Inhale to lengthen through all four limbs * Keep the pelvis steady and the low back long — no crunching or gripping * Reach the lifted limbs away from each other to create diagonal length * Lower with control, maintaining stability through the torso * Repeat Simple Visual * Imagine a string gently lifting your wrist and ankles * Picture yourself as a long “X” hovering just above the mat * Think of your limbs floating up because like they are tied to a balloon and your pelvis is the anchor

Answer 12

add cushion for hips widen legs arms by sides reduce range bend elbows to cactus add hold add pulses add weight add resistance bands add mind games with coordination Y then to T lifts

Answer 13

* Lie on your stomach with legs long and parallel * Bend your elbows to 90 degrees, forming a cactus / goalpost shape * Place elbows slightly wider than the mat, palms down, fingers spread * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Draw the lower ribs in and up to support the spine * Keep the forehead hovering or lightly touching the mat, neck long * Inhale to broaden the collarbones and slide shoulder blades down the back * Maintain length through the spine — lift the forearm up to a hover * Keep elbows wide and heavy; avoid pinching the shoulder blades * Exhale to lower & repeat Simple Visual * Imagine string pulling from forearm, balloon tied to help arm float up * Imagine trunk & legs frozen

Answer 14

arms out to diamond lower range biceps to downward diagonal pilates ball on midback standing against wall seated cushion under elbows cushion under hips add weight add mind games with coordination - Y then T add hold add pulse add resistance bands add leg movement

Answer 15

* Lie on your stomach with legs long and parallel * Reach arms out to the sides in a wide T position, palms facing down * Anchor the pelvis: pubic bone heavy, ASIS gently connected to the mat * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the mat * Inhale to lengthen through the spine and lift the head, chest, and arms into a small upper‑back extension * Lower the torso on an exhale, maintaining length through the spine Simple Visual * Imagine your arms as airplane wings gliding through the air * Picture string pulling at your bra strap

Answer 16

lower range arms to goalpost arms by hips widen legs cushion hips mind games with coordination add weight add resistance bands add hold add leg movement

Answer 17

* Begin on hands and knees in a neutral tabletop * Place hands under shoulders, knees under hips * Spread fingers wide and press evenly through both hands * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the floor Cow (Extension) * Inhale to lengthen the spine forward * Let the chest glide through the arms * Sit bones lift gently toward the ceiling * Shoulder blades slide down the back * Keep the back of the neck long Cat (Flexion) * Exhale to round the spine from tail to head * Draw the belly up toward the spine * Press the floor away to widen the upper back * Let the head drop naturally without forcing it - shoulders away from ears * Keep the movement smooth and continuous Simple Visual * Imagine your spine moving like a wave rolling forward and back * Picture string pulling from your thoraic then from your chest * heart shining forward * Think of creating space between each vertebra

Answer 18

only do flexion only do extension seated do on chair standing reduce range forearms down or on bolster knees wide toes together cushion under knees Pilates ball between thighs add resistance band add thread the needle dancing lion do on blocks

Answer 19

* Sit tall with knees bent and feet flat, hip‑width apart * Hold behind the thighs or reach arms forward in line with shoulders * Lengthen through the spine, ribs soft, shoulders wide * Inhale to grow taller, creating space between each vertebra * Exhale to initiate a gentle curl from the tailbone * Roll the pelvis back as the low belly draws inward * Allow the spine to round one segment at a time * Stop before the low back fully touches the mat—stay in your working zone * Inhale to pause and lengthen the back of the waist * Exhale to restack the spine from the base upward * Keep shoulders relaxed and collarbones broad as you return to upright * Repeat, focusing on smooth articulation and breath‑driven movement Simple Visual * Imagine your spine rolling down like a strand of pearls settling one bead at a time * Think of your belly spine like a wave pulling to & away from the shore

Answer 20

reduce range do on chair do standing against wall only go extension only do flexion do from plank add resistance bands

Answer 21

* Begin in a neutral tabletop: hands under shoulders, knees under hips * Spread fingers wide and press evenly through both hands * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the floor * Inhale to find length from crown to tail Movement * Exhale to reach one arm forward and the opposite leg back * Keep the pelvis level — no tipping or shifting * Maintain a long, neutral spine without arching the low back * Reach the lifted limbs away from each other, not higher * Keep the supporting shoulder stable and the belly gently drawn in * Inhale to hold the length and balance * Exhale to return hand and knee with control * Repeat on the other diagonal, moving smoothly and evenly Simple Visual * Imagine your arm and leg sliding along two long tracks * Picture a glass of water balanced on your low back * Think of your spine as a long beam staying steady while the limbs move

Answer 22

only arms only legs reduce range do on chair toes and fingers stay touching the floor keep moving leg bent do standing against wall mind games with coordination do on blocks add weights add resistance bands add donkey kicks add ab curl add pulses add resistance bands add circles add fire hydrants

Answer 23

* Begin in a neutral tabletop: hands under shoulders, knees under hips * Spread fingers wide and press evenly through both hands * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the floor * Shift weight slightly into one knee without letting the pelvis tip Movement * Lift the opposite knee just off the mat, keeping it bent to 90 degrees * Begin small circles from the hip joint, not the low back * Keep the pelvis level and the torso steady — no rocking or twisting * Move slowly through the full range: forward, out to the side, back, and around * Reverse the direction to balance the work * Maintain even breath and a long, neutral spine throughout * Lower the knee with control before switching sides Simple Visual * Imagine your knee drawing a smooth circle or is a spoon stirring coffee * Picture your pelvis having a glass of water on it

Answer 24

reduce range toes stay on floor cushion for knees widen legs do on chair add blocks mind games with coordination add kick add resistance bands add weight add arm movement

Answer 25

* Begin in a neutral tabletop: hands under shoulders, knees under hips * Spread fingers wide and press evenly through both hands * Draw the lower ribs in and up to support the spine * Keep the neck long, gaze toward the floor * Inhale to find length from crown to tail Movement * Exhale to reach one arm forward and the same leg back * shift weight to balance * Maintain a long, neutral spine without arching the low back * Reach the lifted limbs away from each other, not higher * Keep the supporting shoulder stable and the belly gently drawn in * Inhale to hold the length and balance * Exhale to return hand and knee with control * Repeat Simple Visual * Body is a sea saw

Answer 26

do only arms do only legs lower range do against wall do on forearms do on chair add blocks add weight add resistance bands

Answer 27

* Begin in a neutral tabletop: hands under shoulders, knees under hips * Spread fingers wide and press evenly through both hands * Draw the lower ribs in and up to support the spine * Tuck the toes under, keeping the neck long and gaze toward the floor * Inhale to prepare, finding length from crown to tail Movement * Exhale to gently draw the belly up and hover both knees 1–2 inches off the mat * Keep the back flat and the pelvis level — no arching or tipping * Maintain even weight through both hands and both feet * Hold the hover for a breath or two, keeping shoulders wide and steady * Inhale to lower the knees with control, keeping the spine neutral * Repeat, focusing on stability and smooth breath Simple Visual * Imagine your knees floating off the mat like magnets lifting away * Picture a tray balanced on your low back that must stay perfectly level

Answer 28

on forearms do standing with wall do on chair Pilates ball between thighs add weight add blocks mind games with coordination - 1 knee at a time add holds add arm movements add resistance bands add toe lift add rock

Answer 29

* Begin on hands and knees in a neutral tabletop * Spread fingers wide and press evenly through both hands * Step one foot back, then the other, coming into a long, straight line * Press through the heels while reaching the crown of the head forward * Draw the lower ribs in and up to support the spine * Keep the pelvis level — no sagging or piking * Engage the thighs and glutes lightly to stabilize the lower body * Keep shoulders wide and stacked over wrists * Maintain a steady breath as you hold the position * To exit, lower knees with control and return to tabletop Simple Visual * Imagine your body as a strong, straight board from head to heels * Think of your front body hugging up toward your spine like a corset tightening

Answer 30

do on forarms do on chair knees down widen legs or arms shorten time add weight add side plank add side plank with thread the needle add reserve plank add ricking add toe lifts add side plank with leg lifts add side plank with leg circles add hip dips do on blocks or stability ball add holds add walk out/in from downward dog add mountain climbers add scapula isolation add resistance bands add leg circles add arm "up down" plank add push up add downward dog to plank

Answer 31

* Begin kneeling with knees under hips * Align the supporting knee, hip, and shoulder in one vertical line * Hands rest behind head * Draw the lower ribs in and up to support the spine * Inhale to lengthen through both sides of the waist Movement * Exhale to arc the torso in one direction * Keep the pelvis steady and facing forward * Maintain length through both sides of the body—no crunching * Inhale to return to upright, lifting from the underside of the waist * Repeat, then switch sides Simple Visual * Imagine your spine bending in between 2 panes of glass

Answer 32

hand on block smaller range hand on hip do standing do seated do against wall don't lift leg add arm movement extend leg out to side add hold add pulses add weight add thread the needle

Answer 33

* Begin kneeling with knees under hips * Extend one leg out to the side, foot flat, toes pointing forward * Place the same‑side hand on the mat under your shoulder * Reach the opposite arm straight up toward the ceiling * Draw the lower ribs in and up to support the spine * Keep the pelvis stacked and the waist long on both sides * Lift the extended leg to hip height, keeping it parallel * Maintain a long line from crown to tail as you balance Movement * Inhale to lengthen the leg out of the hip socket * Exhale to lift the leg slightly higher without shifting the torso * Inhale to lower the leg back to hip height with control * Keep the supporting shoulder stable and the top waist lifted Simple Visual * Imagine your spine bending in between 2 panes of glass * Think of your lifted leg being floated up by a balloon

Answer 34

* Sit, lie on side or stand tall with a neutral spine * Reach arms out * Keep ribs soft and shoulders relaxed * Inhale to broaden across the collarbones * Slide the shoulder blades gently down and toward the spine * Exhale to open the arms to T without flaring the ribs * Maintain length through the crown of the head * Return arms to neutral * Repeat Simple Visual * Imagine your heart shining forward like a warm light * Think of your chest opening like book or butterfly

Answer 35

do standing do seated do in goalpost or chicken arm reduce range add resistance do on pilates ball (midback) or roller add hold add pulses add weight

Answer 36

* Lie on your side with legs long and stacked * Reach the arms straight forward at shoulder height * Keep ribs soft and pelvis steady * Inhale to lengthen through the top fingertips Movement * Exhale to begin drawing a large circle with the top arm * Let the arm travel up, back, and around, as if tracing a circle on the ceiling * Allow the rib cage to gently rotate without letting the pelvis roll * Keep the movement smooth and continuous, following the arm with your gaze * Inhale as the arm completes the circle and returns to the starting point * Reverse the direction to balance the movement * Maintain length through the spine and stability through the lower body Simple Visual * Imagine holding a piece of chalk and drawing a perfect circle in the air * Picture your arm moving like the hand of a clock sweeping around the dial * Think of your ribs opening like a book as the arm circles behind you

Answer 37

* Lie on your side with legs long and stacked * Rest your head on your bottom arm or a pillow * Place top hand lightly on the mat in front of your chest * Draw the lower ribs in and up to keep the waist lifted * Bring the top leg slightly forward and lift it to hip height * Keep the pelvis stacked and the torso completely still Movement * Inhale to lengthen the top leg out of the hip socket * Exhale to begin small, controlled circles with the top leg * Keep the circle smooth and even—no wobbling or rocking * Maintain a long, neutral spine and steady pelvis * Reverse the direction to balance the work * Keep the bottom waist lifted and the top hip stacked throughout * Lower the leg with control when finished Simple Visual * Imagine your leg drawing a perfect circle or stirring coffee * Picture your pelvis as a stack of books that must not tip * Think of your leg moving like the hand of a clock—smooth, precise, and steady

Answer 38

bend bottom/top knee reduce range against wall or bolster lean top leg forward do archs mind games with coordination (point/flex/ or big/small) bigger circles add weight make it double leg add pulse add hold add resistance band

Answer 39

* Lie on your side with legs long and stacked * Rest your head on your bottom arm or a pillow * Place the top hand lightly on the mat in front of your chest * Draw the lower ribs in and up to keep the waist lifted * Press the inner thighs together so the legs move as one * Keep the pelvis stacked and the spine long Movement * Inhale to lengthen both legs away from the hips * Exhale to lift both legs a few inches off the mat as a single unit * Keep the waist lifted and avoid collapsing into the bottom side * Maintain a steady pelvis—no rocking forward or back * Inhale to lower the legs with control, keeping them long and connected * Repeat, focusing on stability and inner‑thigh engagement Simple Visual * Imagine your legs zipped together like one long mermaid tail * Picture your bottom waist lifting away from the mat like a hammock * Think of your legs floating up from length, not effort

Answer 40

bend bottom/top knee reduce range against wall or bolster do only one leg mind games with coordination (point/flex) add weight add pulse add hold add resistance band add crunch or kick

Answer 41

* Lie on your side with knees bent and stacked, hips slightly forward * Rest your head on your bottom arm or a pillow * Place the top hand lightly on the mat in front of your chest * Draw the lower ribs in and up to keep the waist lifted * Keep heels together and feet in line with the sit bones * Maintain a neutral spine and stacked pelvis Movement * Inhale to prepare, lengthening through the top hip * Exhale to open the top knee toward the ceiling like a clamshell * Keep the pelvis completely still—no rolling back * Maintain contact between the heels as the knee lifts * Inhale to lower the knee with control * Move slowly to target the deep hip rotators * Repeat, then switch sides Simple Visual * Imagine your knees opening like a clamshell revealing a pearl * Picture your pelvis as a stack of books that must not tip * Think of the movement coming from deep inside the hip, not the thigh

Answer 42

heels closer to glute reduce range do against wall do with Pilates ball between knees only do external or internal rotation add pulses add resistance bands do in side plank hover heels off floor add weight mind games with coordination (clam shell kick) add resistance bands

Answer 43

* Lie on your side with knees bent and stacked * Rest your head on your bottom arm or a pillow * Place the top hand lightly on the mat in front of your chest * Draw the lower ribs in and up to keep the waist lifted * Keep the pelvis stacked and steady * Heels stay together to start, knees slightly forward of the hips Movement * Exhale to open the top knee into a clamshell * From the open position, lift the knee higher and begin to sweep the knee forward and down to touch the other knee, keeping the pelvis still * Knee opens back up toes begin to touch back to a clamshell * Move slowly to maintain stability and target the deep hip rotators * Repeat, then switch sides Simple Visual * Imagine your knee drawing a rainbow in the air * Picture your pelvis as a stack of books that must not tip * Think of the movement circling from deep inside the hip socket

Answer 44

* Lie on your side with legs long and stacked * Rest your head on your bottom arm or a pillow * Place the top hand forward at shoulder height, palm down * Keep ribs soft and the waist gently lifted * Maintain a neutral spine and stacked pelvis Movement * Inhale to reach the top arm forward, lengthening through the fingertips top leg reaches back making a diagonal with body * Allow a gentle rib‑cage rotation without letting the pelvis roll * Exhale to bend the elbow and pull the arm back, bringing elbow to knee * Keep the bottom waist lifted and the torso long * Inhale to return the arm forward with control * Repeat, then switch sides Simple Visual * like your doing a Mario jump, or reaching for the remote or something high up

Answer 45

only do crunch or reach gentle bend in bottom leg do seated or standing reduce range add resistance bands add pulses add weight add hold

Answer 46

* Lie on your side with legs long and stacked * Rest your head on your bottom arm or a pillow * Place the top hand lightly on the mat in front of your chest * Draw the lower ribs in and up to keep the waist lifted * Bring the top leg forward and bend the knee toward the chest * Keep the pelvis stacked and the spine long Movement * Inhale to lengthen through the top hip * Exhale to draw the knee toward the shoulder without rolling the pelvis back * Extend the leg upward to the ceiling, reaching long through the toes * Maintain a steady torso and lifted waist as the leg lengthens * Inhale to lower the straight leg back to hip height with control Simple Visual * Picture your pelvis as a stack of books that must stay perfectly aligned * Think of your leg extending as if you’re painting a long line upward in space

Answer 47

bend bottom knee reduce range keep top leg gently bent do standing do laying on back do against wall or bolster add pulses add resistance bands add arm movement

Answer 48

* Sit with legs folded to one side in a comfortable Z‑sit * Anchor both sit bones as evenly as possible * Place the hand closest to the legs on the mat beside you * Reach the opposite arm straight up toward the ceiling * Draw the lower ribs in and up to lengthen the waist * Keep the neck long and shoulders relaxed Movement * Inhale to grow tall through the spine * Exhale to arc the torso away from the legs, reaching the top arm overhead * Keep the hips heavy and grounded—no lifting or twisting * Feel the stretch along the entire side body * Inhale to return to upright, lifting from the underside of the waist * Option: place the top hand on the mat and deepen the side bend * Repeat, then switch legs to balance the stretch Simple Visual * Imagine your spine bending like a graceful wave * Picture your top arm painting a long arc across the sky * Think of your ribs lifting up and over, not collapsing down

Answer 49

do seated do standing do criss cross do on block do against wall do kneeling do with mermaid legs do in side plank add weight add resistance bands add thread the needle add arm circle add torso circle ( all around the worlds) wild thing/star

Answer 50

inhale for 5 exhale for 5 counts & repeated 10 times

Answer 51

Swan Prep, Leg Extensions , Breast Stroke, Airplane, Rolling Wave, Swimming,

Answer 52

Hip rolls involve spinal articulation (minor flexion), with the spine rolling up and down vertebra by vertebra while the glutes and hamstrings assist the movement. A bridge maintains a neutral spine, and the lift is driven primarily by the glutes and hamstrings raising the pelvis.

Answer 53

Begin in a kneeling position with your knees hip‑width apart. Place your hands behind your head and draw your navel gently toward your spine. Start to side‑bend to the right, imagining your body sliding between two panes of glass. As you continue to lean, let your right palm reach toward the floor while your left leg lifts and extends out to the side at hip height. Pause to check your alignment: * Right palm firmly planted * Shoulders stacked * Hips stacked * Left leg long and active, as if you’re trying to stamp your foot onto the wall beside you Once you feel stable, kick the leg forward one inch, return to neutral, then kick back one inch. Repeat this small forward‑and‑back motion five times. The goal isn’t range of motion—it’s maintaining your stacked, unmoving upper body while the leg does the work. After the final rep, bring the leg back to neutral. Engage through your side body and use your core to lift yourself back up to the kneeling position, hands returning behind your head.

Pre Pilates Exercises - Knowledge & Cues Flashcards

(77 cards)