Teaser

Teaser is an advanced Pilates exercise that strengthens the core muscles, hip flexors and improves balance and flexibility. This exercise requires good control and strength to maintain a stable V-shaped position while both arms and legs are lifted off the mat, making it a signature exercise in Pilates.

Correct execution

How to perform the Teaser correctly:

1. Start by lying flat on your back with your arms stretched behind your head and your legs straight out.
2. Raise your legs to a 45-degree angle while simultaneously lifting your upper body by rolling up, forming a V shape.
3. Stretch your arms forward towards your legs and keep your balance on the seat.
4. Hold the position for a moment before lowering your body in a controlled manner back to the start.

Common mistakes

Avoid these common mistakes for optimal Teaser execution :

• Use of Momentum: Avoid using momentum to roll up; focus on controlled use of the core muscles.
• Shoulders up towards the ears: Keep your shoulders relaxed and down throughout the exercise.
• Bent knees: Keep your legs straight to maximize the activation of your core muscles.

Video Demonstrations

Watch these videos showing how to perform the Teaser with proper technique:

Modifications and variants

Customize the Teaser according to your level:

• Beginners: Bend your knees when you lift your legs, or start with your arms forward instead of behind your head.
• Advanced: Try lowering your legs closer to the floor for a greater challenge without losing stability.

Number of repetitions and sets

Perform the Teaser in 3 sets of 5-8 repetitions . Focus on balance and control in each repetition.

Breathing technique

Breathe in deeply as you lift yourself up, and exhale calmly as you lower your body back to the mat. This helps you maintain control and stability.