|| TEASER || Teaser is my move of the day and one of the most challenging classical Pilates exercises. Most of the movements that are performed early in the matwork are meant to prepare the body for teasers.
• Strengthens the abdominals and hip flexors
• Improves balance and coordination
• Stretches the hamstrings
1 — Start lying supine with arms along sides of the body. Inhale to prepare, engaging the abdominal muscles by pulling the belly button in.
2 — Exhale to roll up, lifting the upper and lower body simultaneously. Legs should be at about a 45 degree angle and arms reaching upwards, parallel to the legs.
3 — Inhale to hold the balance, and exhale to roll back onto the mat, ideally with the head and feet touching at the same time.
4 — Repeat x4.
Tips: Be sure to sit up tall in the teaser with the head and chest lifted, but keep a slight curve in the lower back. Keep the abdominals engaged, focus on the breath, and relax the shoulders as you balance. For more of a challenge, start with arms extended behind the head rather than along the sides, and have the legs lower in the balance.
Modifications: If you have tightness in the hip flexors, hamstrings, and lower back, keep the knees bent with the heels together, toes apart, and knees slightly apart in a diamond shape. If you are a beginner and teasers feel too challenging, try practicing the hundred, the roll up, and the lower lift exercise in the matwork series to build core strength.
Photo by Masha Creative for Nóli Yoga with fellow Pilates instructor Katie Yip
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