Pilates
Pilates Teaser
The Pilates Teaser is a mat exercise that rolls your torso into a V-shaped balance with your legs raised. It trains abdominal strength, balance, and control through your spine.
- Advanced
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent, feet flat on the mat, and arms reaching toward the ceiling.
- Extend your legs together into a raised diagonal, about 45 degrees above the floor.
- Roll your torso up into a V-shaped balance, with your arms reaching toward your toes.
- Roll your torso back onto the mat gradually, keeping your legs at the same height.
- Return your feet to the mat with your knees bent.
Form cues
- Exhale as you roll up
- Keep your collarbones wide
- Reach long through your heels
Common mistakes
- Throwing the arms forwardUse a smaller roll-up rather than swinging your arms to pull yourself upright.
- Arching the lower backBend your knees or raise your legs higher if you cannot control your lower back near the floor.
- Jutting the chin forwardKeep your head in line with your upper spine instead of leading with your chin.
Safety
Forcing the roll-up or dropping out of the balance can strain your back or neck. Fatigue makes the long-leg position harder to control.
- Practice on a padded, nonslip mat.
- Build control with teaser preparation before attempting the straight-leg version.
- End the set when you can no longer lower yourself smoothly.
If you have back or neck pain, osteoporosis, or a history of spinal fracture, get guidance from a physiotherapist or doctor before repeated spinal roll-ups.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 45 sec
Use a slow pace; a brief balance at the top is enough.