Teaser is one of the original exercises created by Pilates founder, Joseph Pilates. While the Teaser has been challenging Pilates clients (and instructors!) since its creation, there are some simple ways that you can build up the strength required to perform this exercise.

Teasers challenge the-

• Abdominals
• Hamstrings
• Internal and External Obliques
• Hip Flexors

They’re great for developing abdominal strength and are a fantastic exercise to activate your abdominals in a different way to supine abdominal exercises.

Keep in mind that the Teaser is the culmination of all the Pilates principles (breathing, control, precision, concentration, flow, and centering) making it an advanced exercise. Teaser is achievable for most people, but it will take time, practise, and building up strength to reach Full Teaser. After achieving your Full Teaser it is important to regularly perform the exercise in order to continue building strength.

You can build up the strength required to perform a full Teaser by following the 3 steps below!

LEVEL 1: TEASER PREPARATION

Before diving into a Full Teaser, practising Teaser Preparation can be a great way to build up strength.

INHALE, T-Zone

EXHALE, lift the legs off the floor into position for Level 1(Tabletop) or 2 (Legs Extended)

INHALE, return the feet to the floor, knees bent

This is a great abdominal and Hip Flexor exercise that prepares you for performing the more advanced Teaser exercises.

LEVEL 2: TEASER

After mastering Teaser Preparation, let’s try Teaser!

INHALE, T-Zone

EXHALE, tuck the chin and use the abdominals to roll the body up one vertebra at a time…

… raising the arms out in front at shoulder height, sitting up tall on the sit bones and either keep the legs in tabletop for Level 1 or extend the legs for Level 2, making a ‘V’ shape

INHALE, T-Zone, hold

EXHALE, legs into tabletop, tuck the Pubic Bone toward the belly button and roll the spine back down one vertebra at a time…

…and return the arms back to the start position

Teaser requires a large amount of abdominal strength, flexibility, coordination, and control. It’s a good idea to perform this one after easier supine abdominal exercises so that the abdominals are warmed up.

LEVEL 3: FULL TEASER

Once you’ve mastered the first two levels of teaser, it’s time to progress onto the Full Teaser!

INHALE, take the arms up toward the ceiling

EXHALE, tuck the chin, sweep the arms down and use the abdominals to roll the body up one vertebra at a time…

…and lift the legs up into a ‘V’. Sitting up tall on the sit bones

INHALE, raise the arms overhead

EXHALE, tuck the Pubic Bone toward the belly button and roll the spine backward one vertebra at a time…

… lowering the legs and arms to the start position

To learn more about the Teaser exercises and take your Pilates to the next level, check out our Matwork Programming and Progressions Course. Click below for more information!

BROWSE COURSES

UPCOMING COURSE DATES