In a balanced Pilates program like XB Pilates, most of the movements work your entire body, especially your core. However, there are some standout exercises that have become classics for good reason. One of them is Pilates Teaser, a major core burner that can be done anytime, anywhere.
“This teaser challenges both balance and core stability,” says Jen Cordiner, Director of Extended Barre. “With Xtend Barre and XB Pilates, we use them in sequences to increase focus and reconnect to our core. If you need balance, flexibility, and core control, this allows you to do all of that in one movement.”
Pilates Teaser: Step-by-Step Instructions
- Engage your core and lie on your back with your lower back pressed against the mat or floor. Bend your legs so that your feet are flat on the ground, about hip distance apart.
- Bend your knees and raise your legs so your shins are parallel to the ground. Extend your arms above your head.
- Inhale and lift your torso as you extend your arms in front of your shoulders, forming a “V” with your thighs and upper body as you extend your arms up to your toes.
- Hold this position, inhale, and exhale as you slowly return to the starting position.
Pilates teaser benefits
Given that Pilates is performed while sitting on the floor, it seems counterintuitive that Pilates teasers are touted as being effective in improving balance. But that is all About the core.
Pilates core exercises like Teaser strengthen the muscles throughout your “girdle”, including your pelvis, lower back, lower back, and abdomen, allowing them to work together more effectively. Activating all these muscles at the same time provides the following benefits:
pilates teaser tips
As with any exercise, Pilates-based or not, correct form is essential. Use the form reminders below to make sure you’re focusing on your core and not your back.
- Breathing is important, so exhale when you lower yourself from the Pilates teaser and inhale when you stand up.
- Keep your spine neutral and avoid rounding your back.
- Concentrate on pulling your shoulders back and down slightly to keep your back straight.
- Keep your head in line with your spine so that there is a plank of wood from your coccyx to the back of your head. Resist the urge to crane your neck forward to see your toes.
Pilates teaser changes
- Alternate your legs on each rep, lifting one leg at a time and keeping the other foot on the floor.
- Grasp the backs of your legs halfway through to help your core reach a “V” position.
How to make Pilates teasers more difficult
- Fully extend your legs at a 45 degree angle.
- Focus on proper form and core engagement to maintain that “V” position for longer.
