What is the Teaser?

The Teaser is an original Pilates exercise performed in a mat workout. Joseph Pilates named it as such as it is the “teaser” towards which all of the other moves build. It’s a terrific exercise for balance, flexibility and spinal mobility because it incorporates the entire core and back to keep you upright in a V position on your sits bones. Teaser is especially effective for targeting the external obliques, rectus abdominis and hip flexors.

How do you do the Teaser?

  • Step 1

    Lie flat on your back on the mat, with legs extended long and arms extended above your head.

  • Step 2

    Lift your legs straight to a 45-degree angle, maintaining the extension from hips to toes. At the same time, lift your head, neck, shoulders and upper back up while engaging your abdominals. Your arms should be extended at your sides with palms facing upward.

  • Step 3

    Raise your legs and torso further so you’re sitting in an upright “V” position on your sits bones. Keep your arms parallel to the floor and hold your shoulders down.

How do you modify the Teaser?

  • Teaser for Prenatal

  • Teaser for Beginners

  • Advanced Teaser

  • Teaser for Weak Lower Back

  • Teaser for Weak Shoulders

What are the benefits of the Teaser?

  • Core Strength

  • Glute Strength

  • Full-body Strength

Expert opinion

Teaser is a challenging, classic Pilates move.

To add challenge, you can hold small weights or ball. This is also great using the push-through bar in a Springboard class or on the Cadillac.

Cricket Wardein,Mighty Pilates in Santa Monica

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