Teaser Series

Description: The Teaser Series includes?intermediate and advanced Pilates exercises (depending on the version). ?The Teaser is one of the most popular exercises in the Pilates world. Proper form and execution are crucial to performing this exercise safely and effectively. ?The Teaser, done correctly, targets the abdominals and hip flexors primarily: movement in the sagittal plane. ?This exercise requires stability, balance and strength.Teaser 1?(with legs diagonal): Start Position_Start supine on the floor with your legs extended out on a diagonal, as low as you can maintain neutral in your pelvis and spine. ?Your arms reach overhead as far as you can maintain a neutral rib cage position. ?To Perform the Exercise: Inhale as you reach your arms to the ceiling then begin to roll up off of the mat from head to tail. Hold your legs on a diagonal line without lifting or lowering them. ?You should be sitting behind the sits bones with your arms parallel to your legs. ?Then lift your arms above your head and lengthen through the thoracic spine (all of that on your inhale). ?Then, exhale as you keep your arms even with your head and roll down onto the mat. ?Complete 3-5 repetitions.?Teaser 2?(Full Teaser): Start Position_Start supine on the floor with your legs extended out on the mat and your arms overhead. Pelvis and spine in the neutral position. ?To Perform the Exercise: Inhale as you reach your arms to the ceiling then begin to roll up off of the mat from head to tail. Simultaneously, lift your legs up and onto a diagonal line. ?You should be sitting off of the sits bones with your arms parallel to your legs. ?Then, lift your arms above your head and lengthen through the thoracic spine (all of that on your inhale). ?Then, exhale as you keep your arms even with your head and roll down onto the mat, lower your legs when you feel the lower back on the mat. ??Complete 3-5 repetitions.Teaser 3?(Lift and Lower): Start Position_Start supine on the floor with your legs extended out on the mat and your arms overhead. Pelvis and spine in the neutral position. ?To Perform the Exercise: Inhale as you reach your arms to the ceiling then begin to roll up off of the mat from head to tail. Simultaneously, lift your legs up and onto a diagonal line. ?You should be sitting off of the sits bones with your arms parallel to your legs. ?Then, lift your arms above your head and lengthen through the thoracic spine (all of that on your inhale). ?Then, exhale and lower your legs as far as you can stabilize your pelvis and torso. ?Inhale and lift your legs back up. ?Repeat 3-5 times. ?Then, exhale as you keep your arms even with your head and roll down onto the mat, lower your legs when you feel the lower back on the mat. ??Complete 1-3 repetitions.Teaser 4?(Figure 8s): Start Position Supine on the floor with your legs extended out on the mat and your arms overhead. Pelvis and spine in the neutral position. ?To Perform the Exercise: Inhale as you reach your arms to the ceiling then begin to roll up off of the mat from head to tail. Simultaneously, lift your legs up and onto a diagonal line. ?You should be sitting off of the sits bones with your arms parallel to your legs. ?Then, lift your arms above your head and lengthen through the thoracic spine (all of that on your inhale). ?Then, exhale and lower your legs as far as you can stabilize your pelvis and torso. ?Inhale and lift your legs back up. ?Repeat 3-5 times. ?Then, exhale as you keep your arms even with your head and roll down onto the mat, lower your legs when you feel the lower back on the mat. ??Complete 1-3 repetitions.Note: Not all exercises are for all people, so please consult with a trained professional before attempting any exercise.

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