{"id":45957,"date":"2023-10-11T15:06:08","date_gmt":"2023-10-11T05:06:08","guid":{"rendered":"https:\/\/www.studiopilates.com\/education\/?p=45957"},"modified":"2023-11-29T15:43:25","modified_gmt":"2023-11-29T05:43:25","slug":"how-to-get-your-teaser","status":"publish","type":"post","link":"https:\/\/www.studiopilates.com\/education\/how-to-get-your-teaser\/","title":{"rendered":"Perfect Your Teaser!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Teasers challenge the-<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Abdominals<\/li>\n\n\n\n<li>Hamstrings<\/li>\n\n\n\n<li>Internal and External Obliques<\/li>\n\n\n\n<li>Hip Flexors<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">They&#8217;re great for developing abdominal strength and are a fantastic exercise to activate your abdominals in a different way to supine abdominal exercises.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can build up the strength required to perform a full Teaser by following the 3 steps below!<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-black-color has-text-color wp-block-paragraph\" style=\"font-size:26px\"><strong>LEVEL 1: TEASER PREPARATION<\/strong><\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Before diving into a Full Teaser, practising Teaser Preparation can be a great way to build up strength.<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.studiopilates.com\/education\/wp-content\/uploads\/ezgif.com-crop-7.gif\" alt=\"\" class=\"wp-image-46165\" style=\"width:405px;height:197px\" width=\"405\" height=\"197\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">INHALE, T-Zone<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">EXHALE, lift the legs off the floor into position for Level 1(Tabletop) or 2 (Legs Extended)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">INHALE, return the feet to the floor, knees bent<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">This is a great abdominal and Hip Flexor exercise that prepares you for performing the more advanced Teaser exercises.<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-black-color has-text-color wp-block-paragraph\" style=\"font-size:26px\"><strong>LEVEL 2: TEASER<\/strong><\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">After mastering Teaser Preparation, let\u2019s try Teaser!<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">INHALE, T-Zone<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.studiopilates.com\/education\/wp-content\/uploads\/ezgif.com-gif-maker-18.gif\" alt=\"\" class=\"wp-image-45966\" style=\"width:480px;height:184px\" width=\"480\" height=\"184\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">EXHALE, tuck the chin and use the abdominals to roll the body up one vertebra at a time\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026 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 \u2018V\u2019 shape<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">INHALE, T-Zone, hold<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">EXHALE, legs into tabletop, tuck the Pubic Bone toward the belly button and roll the spine back down one vertebra at a time\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026and return the arms back to the start position<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Teaser requires a large amount of abdominal strength, flexibility, coordination, and control. It&#8217;s a good idea to perform this one after easier supine abdominal exercises so that the abdominals are warmed up.<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-black-color has-text-color wp-block-paragraph\" style=\"font-size:26px\"><strong>LEVEL 3: FULL TEASER<\/strong><\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Once you&#8217;ve mastered the first two levels of teaser, it&#8217;s time to progress onto the Full Teaser!<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.studiopilates.com\/education\/wp-content\/uploads\/ezgif.com-crop-8.gif\" alt=\"\" class=\"wp-image-46168\" style=\"width:462px;height:266px\" width=\"462\" height=\"266\"\/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">INHALE, take the arms up toward the ceiling<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">EXHALE, tuck the chin, sweep the arms down and use the abdominals to roll the body up one vertebra at a time\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026and lift the legs up into a \u2018V\u2019. Sitting up tall on the sit bones<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">INHALE, raise the arms overhead<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">EXHALE, tuck the Pubic Bone toward the belly button and roll the spine backward one vertebra at a time\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2026 lowering the legs and arms to the start position<\/p>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">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!<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color has-large-font-size wp-block-paragraph\"><strong><a href=\"https:\/\/www.studiopilates.com\/education\/courses-available\/\">BROWSE COURSES<\/a><\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-black-color has-text-color has-large-font-size wp-block-paragraph\"><strong><a href=\"https:\/\/www.studiopilates.com\/education\/book-a-course\/\">UPCOMING COURSE DATES<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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- They&#8217;re great for developing abdominal strength and are a &hellip; <a href=\"https:\/\/www.studiopilates.com\/education\/how-to-get-your-teaser\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Perfect Your Teaser!&#8221;<\/span><\/a><\/p>\n","protected":false},"author":37,"featured_media":48776,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[21,125],"tags":[],"class_list":["post-45957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-perfect-your-technique","category-exercise-spotlight"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Perfect Your Teaser! - Studio Pilates<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.studiopilates.com\/education\/how-to-get-your-teaser\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perfect Your Teaser! - Studio Pilates\" \/>\n<meta property=\"og:description\" content=\"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. 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