Teaser: The Ultimate Pilates Ab Exercise

Teaser, which is a classic Pilates mat exercise, is probably the hardest exercise you’ll do in your mat workout. Normally, this exercise comes after you practice Roll ups, Single leg stretch, Double leg stretch, Obliques, Scissors, and most other Pilates mat exercises. Essentially, after you have used and abused your abs, you ask yourself to dig deeper and do some Teasers.

The Teaser exercise itself is not particularly complex. When this exercise is practiced earlier on in a mat routine, it’s actually fun and enjoyable. However, when it comes at the end, it can feel particularly punishing.

Teaser

Remember, if this exercise isn’t for you, practice Teaser preps. This will help you build the abdominal strength and coordination necessary to do a full Teaser.

  1. Use traditional Pilates breathing.
  2. Begin on your back with your knees bent, heels in line with your SITs bones.
  3. Reach your arms by your sides and broaden your collarbones.
  4. Inhale into the sides of your ribs.
  5. Exhale and move your pelvis into Imprint.
  6. Inhale to lift your right leg up to Table top.
  7. Exhale to lift your left leg. Connect your inner thighs to find a deeper abdominal activation.
  8. Inhale here.
  9. Teaser set upExhale and press through the soles of your feet so that your legs reach out on a diagonal line. Point your toes, and reach your arms above your head.
  10. Inhale to bring your arms pointing at the ceiling. Tuck your chin slightly.
  11. While keeping your legs still in space, exhale and roll up one vertebrae at a time. Stop just behind your SITs bones. Your arms should still be reaching straight in front of your chest.
  12. TeaserInhale and raise your arms toward the ceiling.
  13. Lower your arms to shoulder level, exhale, and roll back one vertebrae at a time onto the mat.
  14. Complete 3-5 repetitions.
  15. To come out of this, inhale to bend your knees to Table top. Exhale to set one foot down and then the other.

Teaser Video

Here is a video for visual learners.

Let’s hear it! What’s your favorite version of teaser? Let us know in the comments below.

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Sarah Stockett is STOTT certified in Matwork, Reformer, Cadillac, Chair, & Barrels, Injuries & Special Populations, and CORE; a Yoga Alliance RYT-200; and has studied Active Isolated Stretching. When she is not trying to discover the best exercises to get rid of pain, she likes watching movies and travelling with her family.

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