Pilates
Pilates Chair Floor Teaser
The Pilates Chair Floor Teaser is a seated balance exercise using the chair pedal for support and resistance. It trains abdominal control as you recline and return with your legs lifted.
- Advanced
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your back toward the chair, knees bent and feet flat.
- Place your palms on the pedal behind you, with your arms reaching back comfortably.
- Lift your bent legs into a balanced seated position.
- Extend your legs diagonally upward to form a V with your torso.
- Roll your torso backward a short distance, with your hands following the pedal downward.
- Curl your torso back to the V position, allowing the pedal to rise under control.
Form cues
- Keep your collarbones wide
- Reach through your toes
- Exhale through the curl
- Keep your legs quiet
Common mistakes
- Arching through the lower backShorten the recline until you can keep your ribs drawn toward your pelvis.
- Bending the elbows to pumpKeep your elbows softly extended so the pedal follows your trunk movement rather than an arm press.
- Rocking to regain balancePause in the balanced position between repetitions instead of using momentum.
Safety
An uncontrolled spring return can pull your arms backward and strain your shoulders or wrists. Reclining farther than you can support may strain your lower back, especially with straight legs.
- Have a qualified Pilates professional check the spring setting and your starting distance from the chair before your first attempt.
- Check that the chair is stable and the springs and pedal connections are secure.
- Keep fingers clear of pedal hinges and springs.
- After your final repetition, place your feet on the floor before easing the pedal fully to rest and releasing it.
Use teaser preparation if you cannot balance comfortably; seek advice from a physiotherapist first if you have back, shoulder, or wrist pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–3
- Target
- 3–6 reps
- Rest
- 45 sec
Begin with bent knees if straightening your legs prevents a smooth, controlled repetition.